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ISSSAA GIVEAWAY💥 because you all are amazing and deserve the best!!! Partnering with @doyoueven + @freskincare + @hydrojug for an epic giveaway ‼️ WIN EVERYTHING PICTURED 😘⠀
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I’m either dressed like I’m going to workout, or I’m going to workout, with ALL the necessities! Win a full activewear outfit, full skincare set, and a hydrojug!⠀
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DETAILS:⠀⠀
1️⃣ follow @mkfitnes + @doyoueven + @freskincare + @hydrojug ⠀
2️⃣ tag allll your besties (using separate comments for each!)⠀
3️⃣ ❤️ the photo⠀
BONUS: tell me your favorite activity or workout in emojis! 🏋🏽‍♀️🏂🏄🏽‍♀️🏌🏼‍♂️🧗🏼‍♂️🚴🏽‍♀️🥊🏓🏈⚽️🎣🤾🏽‍♀️⠀
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*each tag/comment counts as one entry!*⠀
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WIN: full set of your choice from DOYOUEVEN (top and bottom!), plus Fre BRIGHTEN SET - that’s 3 awesome skincare products made for those who move & sweat! AND a hydrojug (chose your fav color!)!! 💁🏽‍♀️ Because you all deserve to feel awesome IN AND OUT of the gym!!!! THANK YOU!!⠀
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AS AN FYI, if you don’t win... @doyoueven is going to be having amazing deals starting 11/25! AND @freskincare will have all there products 50% off Friday 11/29! 💎 SAVE THESE DATES!⠀
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Links in bio 🖤 And as I always say, HAVE THE BEST DAY EVER!!! STEPS in, NEAT up, eat good feel good! 😘⠀
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!OPEN TIL 11/22!⠀
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www.trainmk.com/links Isssaa giveaway💥 because you all are amazing and deserve the best!!! partnering with @doyoueven + @freskincare + @hydrojug for an epic giveaway ‼️ win everything pictured 😘⠀

i’m either dressed like i’m going to workout, or i’m going to workout, with all the necessities! win a full activewear outfit, full skincare set, and a hydrojug!⠀

details:⠀⠀
1️⃣ follow @mkfitnes + @doyoueven + @freskincare + @hydrojug
2️⃣ tag allll your besties (using separate comments for each!)⠀
3️⃣ ❤️ the photo⠀
bonus: tell me your favorite activity or workout in emojis! 🏋🏽‍♀️🏂🏄🏽‍♀️🏌🏼‍♂️🧗🏼‍♂️🚴🏽‍♀️🥊🏓🏈⚽️🎣🤾🏽‍♀️⠀

*each tag/comment counts as one entry!*⠀
⠀⠀
win: full set of your choice from doyoueven (top and bottom!), plus fre brighten set - that’s 3 awesome skincare products made for those who move & sweat! and a hydrojug (chose your fav color!)!! 💁🏽‍♀️ because you all deserve to feel awesome in and out of the gym!!!! thank you!!⠀

as an fyi, if you don’t win... @doyoueven is going to be having amazing deals starting 11/25! and @freskincare will have all there products 50% off friday 11/29! 💎 save these dates!⠀

links in bio 🖤 and as i always say, have the best day ever!!! steps in, neat up, eat good feel good! 😘⠀

!open til 11/22!⠀

www.trainmk.com/links
1,072 557 17 hours ago
Tell you what! Go get your stuff! 😉I’m so chilled I’m out of deep captions. 
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Enroute to the potatoe farm before the farmer gets a heart attack! 😂
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My sister n her partner are professional chefs so I was FED, proper ☺️ but now it’s back to oatmeal and egg whites n POTATOES 🤭
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#fitfanatic #fitgirl #fitness #activeliving #activewear #unbounded #fitfanaticnation Tell you what! go get your stuff! 😉i’m so chilled i’m out of deep captions.
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enroute to the potatoe farm before the farmer gets a heart attack! 😂
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my sister n her partner are professional chefs so i was fed, proper ☺️ but now it’s back to oatmeal and egg whites n potatoes 🤭
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#fitfanatic #fitgirl #fitness #activeliving #activewear #unbounded #fitfanaticnation
223 9 2 hours ago
It’s what separates you from the rest!
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It’s easy to give into the excuses, blame the lack of will power.
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What’s tough is getting off that couch, making time after a busy day.
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But it’s what separates us from the people that say they wish they could and the people that do!
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I’m just like y’all, sometimes I don’t want to head into the gym... it can be hard to set aside that time... but once that workout is done or you see the progress that you‘re making... it’s beyond rewarding!
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#1stphorm #iam1stphorm #legionofboom #duespaid #phamily #mytransphormation #fitcop #bluelinefit #policewoman #activeliving #fitnessmotivation #girlswholift #strongnotskinny #fitnessmodel #fitlife #gymmotivation #gymaholic #fitnessjunkie #fitnessaddict #instafit #fitnessgirl #teamcpt  #balanceathletica #findyourbalance It’s what separates you from the rest!
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it’s easy to give into the excuses, blame the lack of will power.
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what’s tough is getting off that couch, making time after a busy day.
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but it’s what separates us from the people that say they wish they could and the people that do!
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i’m just like y’all, sometimes i don’t want to head into the gym... it can be hard to set aside that time... but once that workout is done or you see the progress that you‘re making... it’s beyond rewarding!
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#1stphorm #iam1stphorm #legionofboom #duespaid #phamily #mytransphormation #fitcop #bluelinefit #policewoman #activeliving #fitnessmotivation #girlswholift #strongnotskinny #fitnessmodel #fitlife #gymmotivation #gymaholic #fitnessjunkie #fitnessaddict #instafit #fitnessgirl #teamcpt #balanceathletica #findyourbalance
1,398 27 2 weeks ago
HEY FRIENDS! For those of you that are new around here, we wanted to introduce ourselves. We are two sisters that grew up with health as our #1 priority and fitness as our biggest passion. We now aspire to be able to share our journey with people like you. Through trying EVERY TYPE of workout regimen and ‘diet’ possible, we have found BALANCE and HAPPINESS with a mix of all types.
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So who is who you might ask? 😂 ⠀⠀
Amanda (on the left) is 21, enjoys eating chocolate and traveling. Her favorite type of workout: High Intensity Interval Training
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Ashley (on the right) is 27, enjoys hanging with her new black lab puppy, Samson and being a commercial realtor in Tampa. Her favorite type of workout: Strength Training .
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 #cleanliving #healthyhappylife #nourishyourself #wellpreneur #activeliving #fitnessgirl #thesweatlife #fitnesslifestyle #womeninbiz #womenwhowork #womenwithambition #beyourownboss #sisterworkout #sisterfit #healthysisters #getoutside Hey friends! for those of you that are new around here, we wanted to introduce ourselves. we are two sisters that grew up with health as our #1 priority and fitness as our biggest passion. we now aspire to be able to share our journey with people like you. through trying every type of workout regimen and ‘diet’ possible, we have found balance and happiness with a mix of all types.
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so who is who you might ask? 😂 ⠀⠀
amanda (on the left) is 21, enjoys eating chocolate and traveling. her favorite type of workout: high intensity interval training
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ashley (on the right) is 27, enjoys hanging with her new black lab puppy, samson and being a commercial realtor in tampa. her favorite type of workout: strength training .
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#cleanliving #healthyhappylife #nourishyourself #wellpreneur #activeliving #fitnessgirl #thesweatlife #fitnesslifestyle #womeninbiz #womenwhowork #womenwithambition #beyourownboss #sisterworkout #sisterfit #healthysisters #getoutside
133 7 17 hours ago
BRB, we're taking a moment outdoors to clear our heads so we can smash our goals! 🙌

@minecoetser_ wears the Iconic Sports Bra and Kyoto Booty Ankle Biter Tight. Brb, we're taking a moment outdoors to clear our heads so we can smash our goals! 🙌

@minecoetser_ wears the iconic sports bra and kyoto b***y ankle biter tight.
1,723 13 2 hours ago
✨Did you get your 30’ in today? 🙋‍♀️ what a morning joining the whole #Dubai 😜 making the history running down the Sheikh Zayed Road for the first time ever! 🎉 wowwww!

Day 22/30 of @dubaifitnesschallenge ✅🏃‍♀️
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📸💙 @jadeashleypalmer
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#Dubai30x30 #DubaiRun #activeliving #10k #run #running #sheruns #werundubai #sheikhzayedroad #lifestyle #active #rta #mydubai ✨did you get your 30’ in today? 🙋‍♀️ what a morning joining the whole #dubai 😜 making the history running down the sheikh zayed road for the first time ever! 🎉 wowwww!

day 22/30 of @dubaifitnesschallenge ✅🏃‍♀️
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📸💙 @jadeashleypalmer
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#dubai30x30 #dubairun #activeliving #10k #run #running #sheruns #werundubai #sheikhzayedroad #lifestyle #active #rta #mydubai
805 38 2 weeks ago
Confession! I think I love being in workout clothes more than being in the actual gym!🤭👀
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I like clothes that are COMFORTABLE and  EASY to wear. Clothes really can transform your mood and confidence! Check out Gold Elite Apparel and their amazingly comfortable outfits!💛 @goldeliteapparel •
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#activeliving #fitnessaddict #fitnesslover #fitnesswomen #fitnesslifestyle #styleinfluencer #fashioninspo #sponsor #ambassador #fitspo #nike #fitnessmodel #partnership Confession! i think i love being in workout clothes more than being in the actual gym!🤭👀

i like clothes that are comfortable and easy to wear. clothes really can transform your mood and confidence! check out gold elite apparel and their amazingly comfortable outfits!💛 @goldeliteapparel



#activeliving #fitnessaddict #fitnesslover #fitnesswomen #fitnesslifestyle #styleinfluencer #fashioninspo #sponsor #ambassador #fitspo #nike #fitnessmodel #partnership
557 46 3 weeks ago
|annonce| Vi valgte skumfest i Blokhus istedet for at bruge dagen på at pynte op til jul🙈Har I fundet nisserne frem🤶🏻🎅🏻 @miniature_cph 
#nature #natur #blokhus #skum #skumfest #naturelovers #naturephoto #happykids #activelifestyle #activeliving #beachlife #stranden #strandlivet #beachday #søndag #weekend #pojkar |annonce| vi valgte skumfest i blokhus istedet for at bruge dagen på at pynte op til jul🙈har i fundet nisserne frem🤶🏻🎅🏻 @miniature_cph
#nature #natur #blokhus #skum #skumfest #naturelovers #naturephoto #happykids #activelifestyle #activeliving #beachlife #stranden #strandlivet #beachday #søndag #weekend #pojkar
172 89 Yesterday
Soaking up some ☀️ in between errands and sight-seeing. Also absolutely loving my new sunnies. Thanks Tu! 😎 It’s a tough life, but someone’s got to do it 😝. #garyleecious
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#travelphotography #traveling #garyleecioushikes #travelbug #adventure #travelpic #activeliving #wanderlust #healthyliving #positivequotes #abs #positiveliving #TravelRenegade #bucketdreamers #worlderlust #travelingram #activeliving #healthyliving #motivitamin #dare2bdifferent #glyfentures #cambodia Soaking up some ☀️ in between errands and sight-seeing. also absolutely loving my new sunnies. thanks tu! 😎 it’s a tough life, but someone’s got to do it 😝. #garyleecious *
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#travelphotography #traveling #garyleecioushikes #travelbug #adventure #travelpic #activeliving #wanderlust #healthyliving #positivequotes #abs #positiveliving #travelrenegade #bucketdreamers #worlderlust #travelingram #activeliving #healthyliving #motivitamin #dare2bdifferent #glyfentures #cambodia
1 0 2 minutes ago
Deals dropping next week...👀👀 Deals dropping next week...👀👀
0 1 4 minutes ago
FMNavas Photography, Miami and San Francisco Bay Area. Portrait and yoga photo sessions are offered in exchange for donations to benefit Friends for Rescue Dogs. If you would like to schedule a photo session or would like more information, please contact us at fmnavas777l@gmail.com. Also visit our website at www.fmnavasfoto.com Pictured is Eli Virgil Yoga/Fitness/Aerial Instructor @elivirgil  #fitnessjourney #fitnesslife #yogi #flexibility #portraitphotographer #portrait_vision #instaphoto #photogram #photooftheday #portrait_ig #fitnessgirl #redheadgirl #redheadsofinstagram #rockitlikearedhead #portrait_mood #portraitmode #activeliving  #fitnessmodel #fitnessgirl  #balletfitness #fitnation #fitbody #portraitpage #portrait_universe #portraitperfection #portraitstream #redheadsdoitbetter , #fitnessmodels #fitchick #redheads Fmnavas photography, miami and san francisco bay area. portrait and yoga photo sessions are offered in exchange for donations to benefit friends for rescue dogs. if you would like to schedule a photo session or would like more information, please contact us at fmnavas777l@gmail.com. also visit our website at www.fmnavasfoto.com pictured is eli virgil yoga/fitness/aerial instructor @elivirgil #fitnessjourney #fitnesslife #yogi #flexibility #portraitphotographer #portrait_vision #instaphoto #photogram #photooftheday #portrait_ig #fitnessgirl #redheadgirl #redheadsofinstagram #rockitlikearedhead #portrait_mood #portraitmode #activeliving #fitnessmodel #fitnessgirl #balletfitness #fitnation #fitbody #portraitpage #portrait_universe #portraitperfection #portraitstream #redheadsdoitbetter , #fitnessmodels #fitchick #redheads
3 0 5 minutes ago
🤷🏻‍♀️Rough start to my morning. I did 2 loads of laundry yesterday and neither load had my gym clothes! How is that possible?! So I had to keep my hair pale legs at home🤷🏻‍♀️
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However, I still go my workout in and @sydneycummings_ posed a great question! What happened last week,that you let it take it over your mind?! Do you think what happened was worth letting it ruin your day or week?! 😅 ⠀⠀
A lot happened last week and I definitely need to get better at not letting people get to me so much. It’s a new week and I’m going to keep this in my mind!
⠀⠀ So I’ll ask you the same question! What happened last week that you let it ruin your mindset? What are you going to do this week to make it better?! ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #beastmode #findyourstrong #fitfam #fitlife #fitnessforlife #gymmotivation #justdoit #nopainnogain #strongnotskinny #workoutday #workouttime #workoutmotivation #iworkout #fitnessmotivation #getfit #activeliving #youcandoit #athomeworkout #mindfulliving #nourishyourself #wellnessjourney #wellpreneur #iamwellandgood #healthmatters #healthyhappylife #maketime #positivemood #sydneysquad #hiitworkout 🤷🏻‍♀️rough start to my morning. i did 2 loads of laundry yesterday and neither load had my gym clothes! how is that possible?! so i had to keep my hair pale legs at home🤷🏻‍♀️
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however, i still go my workout in and @sydneycummings_ posed a great question! what happened last week,that you let it take it over your mind?! do you think what happened was worth letting it ruin your day or week?! 😅 ⠀⠀
a lot happened last week and i definitely need to get better at not letting people get to me so much. it’s a new week and i’m going to keep this in my mind!
⠀⠀ so i’ll ask you the same question! what happened last week that you let it ruin your mindset? what are you going to do this week to make it better?! ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #beastmode #findyourstrong #fitfam #fitlife #fitnessforlife #gymmotivation #justdoit #nopainnogain #strongnotskinny #workoutday #workouttime #workoutmotivation #iworkout #fitnessmotivation #getfit #activeliving #youcandoit #athomeworkout #mindfulliving #nourishyourself #wellnessjourney #wellpreneur #iamwellandgood #healthmatters #healthyhappylife #maketime #positivemood #sydneysquad #hiitworkout
0 0 9 minutes ago
No weights today- 45mins on the treadmill. Wednesday tomorrow which is no gym day, ready for a few days of work,gym, sleep and repeat while also being a mum ❤️ #todaysworkout #workout #treadmill #program #gym #gymlife #exercise #fitness #health #activeliving #busylifestyle #work #mumlife #postpartumweightloss #postpartumjourney #postpartum #walk #noweights No weights today- 45mins on the treadmill. wednesday tomorrow which is no gym day, ready for a few days of work,gym, sleep and repeat while also being a mum ❤️ #todaysworkout #workout #treadmill #program #gym #gymlife #exercise #fitness #health #activeliving #busylifestyle #work #mumlife #postpartumweightloss #postpartumjourney #postpartum #walk #noweights
0 0 11 minutes ago
The FMS aims to identify imbalances in mobility and stability during seven fundamental movement patterns. These movement patterns are designed to provide observable performance of basic locomotor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control is not utilized.
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#performancetraining #exercise #nutrition #meditatedaily #immunefitness #fitness #fitnessmotivation #health #healthyfood #healthylifestyle #activeliving #fitnessaddict #fitnesslife #gymlife #fitness #fit #fms The fms aims to identify imbalances in mobility and stability during seven fundamental movement patterns. these movement patterns are designed to provide observable performance of basic locomotor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control is not utilized.
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#performancetraining #exercise #nutrition #meditatedaily #immunefitness #fitness #fitnessmotivation #health #healthyfood #healthylifestyle #activeliving #fitnessaddict #fitnesslife #gymlife #fitness #fit #fms
3 0 14 minutes ago
Tag 3 friends that keep you pushing to get that last rep.
Remeber to sign up to recieve your FREE OneLast Bracelet made from sustainable fibers
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #ipreview via @preview.app Tag 3 friends that keep you pushing to get that last rep.
remeber to sign up to recieve your free onelast bracelet made from sustainable fibers
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #ipreview via @preview.app
5 0 21 minutes ago
#transformationtuesday more like #quadstransformationtuesday ⁣
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2019 vs 2017⁣
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It took me 2 years to grow my quads (𝘪’𝘮 𝘴𝘵𝘪𝘭𝘭 𝘵𝘳𝘺𝘯𝘢 𝘨𝘳𝘰𝘸 𝘵𝘩𝘦𝘮 𝘰𝘶𝘵) and i ain’t even mad i took that long cause i wanted to sustain a healthy lifestyle. It’s not always about quickly transforming ourselves in 8-12 weeks but it’s about making sure that you are continuing that lifestyle, not only physically but mentally. ⁣
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Keeping yourself healthy (both in mind and bod) while looking banging is a lifelong journey, never a race! While looking banging, you can end up being much happier, more energize down the line. What happens once you’ve achieve your “body” goals after 12 weeks ? Do you stop or continue and maintain? ⁣
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But hey, you do you boo! #transformationtuesday more like #quadstransformationtuesday

2019 vs 2017⁣

it took me 2 years to grow my quads (𝘪’𝘮 𝘴𝘵𝘪𝘭𝘭 𝘵𝘳𝘺𝘯𝘢 𝘨𝘳𝘰𝘸 𝘵𝘩𝘦𝘮 𝘰𝘶𝘵) and i ain’t even mad i took that long cause i wanted to sustain a healthy lifestyle. it’s not always about quickly transforming ourselves in 8-12 weeks but it’s about making sure that you are continuing that lifestyle, not only physically but mentally. ⁣

keeping yourself healthy (both in mind and bod) while looking banging is a lifelong journey, never a race! while looking banging, you can end up being much happier, more energize down the line. what happens once you’ve achieve your “body” goals after 12 weeks ? do you stop or continue and maintain? ⁣

but hey, you do you boo!
31 17 23 minutes ago
Because we want you to save time, money and energy 🚿 #The3in1Company Because we want you to save time, money and energy 🚿 #the3in1company
2 1 25 minutes ago
1last Matte Red Double Walled Stainless Steel Protein Shaker.
@jayandrae getting in that 1last Rep!
One Last shaker.

Lift 💪
Relax 🍵 
Hydrate 💦
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #ipreview via @preview.app 1last matte red double walled stainless steel protein shaker.
@jayandrae getting in that 1last rep!
one last shaker.

lift 💪
relax 🍵
hydrate 💦
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #ipreview via @preview.app
4 1 32 minutes ago
Be apart of the onelast movement. SUSTAINABLE GYMWEAR.
[Sign up to recieve your FREE 1last braclet made from sustainable fibers]
🌟 Get rewarded with a sneak peak to our shakers
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject  #icn_nsw#1last Be apart of the onelast movement. sustainable gymwear.
[sign up to recieve your free 1last braclet made from sustainable fibers]
🌟 get rewarded with a sneak peak to our shakers
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #icn_nsw#1last
0 0 37 minutes ago
Energy Seamless Capri Set. Get into your workout with this beautiful and comfortable set 👟🏋🏽‍♀️ #activeliving Energy seamless capri set. get into your workout with this beautiful and comfortable set 👟🏋🏽‍♀️ #activeliving
3 1 42 minutes ago
Buon pranzo a tutti.... pollo e cardi a vapore 💪🏻💪🏻💪🏻 come fonte di carbo cracker integrali 😀 buon pomeriggio a tutti 😘😘😘 •
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🍏 #weightloss #wls #toptags #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife Buon pranzo a tutti.... pollo e cardi a vapore 💪🏻💪🏻💪🏻 come fonte di carbo c*****r integrali 😀 buon pomeriggio a tutti 😘😘😘 •


🍏 #weightloss #wls #toptags #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife
8 0 43 minutes ago
Firstly you don't need to be a woman to take from this post. If you're a man and a coach to female clients you will also find value in this. Too many people disregard the menstrual cycle but the effects cannot be understated. Your nutrition, training, mood, cravings, literally everything is affected and if you work alongside your cycle you'll take your progression to the next level. ⠀
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So, when it comes to the research side of things it's pretty unanimous with little dispute so easy to talk about. All this information can be easily found online but I've condensed as much as I can for you here. I'll start by briefly touching on what a normal menstrual cycle would be. It is a 28-day cycle a woman will start from puberty and finish with menopause. It's where the woman's body will undergo hormonal changes to fertilize the egg in preparation for implantation into the uterine wall. The uterine wall will have thickened in order to supply nutrients for a fertilized egg and if pregnancy doesn't occur then when is expelled. The bleeding part! 😬 ⠀
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The Cycle - Day 1 early follicular (when you start bleeding) will usually last between 3 to 5 days. What's left of the remaining 28 days is broken up between two distinct phases the follicular phase and the luteal phase. The follicular phase is usually the first followed by the luteal phase being the second. The luteal phase begins when you ovulate. (when an egg is released from the ovaries) ⠀
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Hormones - Next, we need to talk about the hormones and I'm only going to talk about the two which have the most influence when it comes to training and nutrition... if you're trying to actually create a baby this article is not for you! 😅⠀
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I will be doing another more detailed post soon about the other hormones in the body with relation to fat loss and fat gain such as:⠀
Testosterone⠀
Progesterone⠀
Estrogen⠀
Leptin⠀
Thyroid hormones (T3/T4)⠀
Cortisol... I'm going to stop there as I said watch out for my next post.⠀
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If you want to continue reading simply click the link in my bio Firstly you don't need to be a woman to take from this post. if you're a man and a coach to female clients you will also find value in this. too many people disregard the menstrual cycle but the effects cannot be understated. your nutrition, training, mood, cravings, literally everything is affected and if you work alongside your cycle you'll take your progression to the next level. ⠀

so, when it comes to the research side of things it's pretty unanimous with little dispute so easy to talk about. all this information can be easily found online but i've condensed as much as i can for you here. i'll start by briefly touching on what a normal menstrual cycle would be. it is a 28-day cycle a woman will start from puberty and finish with menopause. it's where the woman's body will undergo hormonal changes to fertilize the egg in preparation for implantation into the uterine wall. the uterine wall will have thickened in order to supply nutrients for a fertilized egg and if pregnancy doesn't occur then when is expelled. the bleeding part! 😬 ⠀

the cycle - day 1 early follicular (when you start bleeding) will usually last between 3 to 5 days. what's left of the remaining 28 days is broken up between two distinct phases the follicular phase and the luteal phase. the follicular phase is usually the first followed by the luteal phase being the second. the luteal phase begins when you ovulate. (when an egg is released from the ovaries) ⠀

hormones - next, we need to talk about the hormones and i'm only going to talk about the two which have the most influence when it comes to training and nutrition... if you're trying to actually create a baby this article is not for you! 😅⠀
.
i will be doing another more detailed post soon about the other hormones in the body with relation to f*t loss and f*t gain such as:⠀
testosterone⠀
progesterone⠀
estrogen⠀
leptin⠀
thyroid hormones (t3/t4)⠀
cortisol... i'm going to stop there as i said watch out for my next post.⠀

if you want to continue reading simply click the link in my bio "adapting your diet and training in accordance with the menstrual cycle"
30 3 43 minutes ago
[Remember to sign up to recieve your FREE OneLast Bracelet made from sustainable fibers]
Be apart of the onelast movement for sustainability. 
Link in bio 
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #icn_nsw #1last #ipreview via @preview.app [remember to sign up to recieve your free onelast bracelet made from sustainable fibers]
be apart of the onelast movement for sustainability.
link in bio
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #icn_nsw #1last #ipreview via @preview.app
6 0 43 minutes ago
Quality | Honesty | Hardwork ...
Our members...enough said
Every gym preaches “community”. We’d put ours up against any. 
Thank You all for the incredible gift, season, and year. #TheBestCommunity Quality | honesty | hardwork ...
our members...enough said
every gym preaches “community”. we’d put ours up against any.
thank you all for the incredible gift, season, and year. #thebestcommunity
15 1 44 minutes ago
[Sign up to recieve your FREE OneLast Bracelet made from sustainable ribers] [Link in BIO]
We are never home.
We are the hustle.
We are one last.
[Remember to sign up to recieve your FREE OneLast Bracelet made from sustainable ribers]
1.
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #icn_nsw #1last #ipreview via @preview.app [sign up to recieve your free onelast bracelet made from sustainable ribers] [link in bio]
we are never home.
we are the hustle.
we are one last.
[remember to sign up to recieve your free onelast bracelet made from sustainable ribers]
1.
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×
×
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#fitfam #fitlife #fitnessforlife #fitfluential #fitnessgoals #fitnessmotivation #gymmotivation #fitspo #getfit #findyourstrong #beachbody #beatyesterday #activeliving #fitnessaddict #dreambig #fitnessgirl #fitnesslover #fitnesslifestyle #runeveryday #beastmode #betterforit #alwaysinbeta #bestlifeproject #icn_nsw #1last #ipreview via @preview.app
4 0 48 minutes ago
Competition time with the launch of Tweak Black & Gold range!
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Calling on all my active women out there to jump over to @tweakmeonline for more info and to pre-order the latest range of performance g-strings.
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📸: @beau.mp4 
#Repost @tweakmeonline with @get_repost
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Black & Gold looking oh-so-glam as worn by @melfuryfit 🙌💜⁠
Pre-order your pair now and you could WIN: a Shero retreat to Thailand worth AUD 5000, 3 x Life Coaching calls with Peak Performance Expert, Anna Wallenten, 1 x PT session with World Champion Powerlifter and World Record Holder, Liz Craven, and 2 x Fit Queen Programs with IFBB PRO, Anita Herbert!! 🤩⁠
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#tweak #lifewithstrings #activeholidays #activeday #activeliving #activeife #activelifestyle #activerecovery #activeflexibility #activewearfashion #activewearforwomen #activefashion #activewearonline #activewomen #getactivenow #activegirls⁠ #competition #win #thailand #launch #dfacbikini #anbpro #bikinimodel #fitnessmodel ⁠ Competition time with the launch of tweak black & gold range!
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calling on all my active women out there to jump over to @tweakmeonline for more info and to pre-order the latest range of performance g-strings.
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📸: @beau.mp4
#repost @tweakmeonline with @get_repost
・・・
black & gold looking oh-so-glam as worn by @melfuryfit 🙌💜⁠
pre-order your pair now and you could win: a shero retreat to thailand worth aud 5000, 3 x life coaching calls with peak performance expert, anna wallenten, 1 x pt session with world champion powerlifter and world record holder, liz craven, and 2 x fit queen programs with ifbb pro, anita herbert!! 🤩⁠
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#tweak #lifewithstrings #activeholidays #activeday #activeliving #activeife #activelifestyle #activerecovery #activeflexibility #activewearfashion #activewearforwomen #activefashion #activewearonline #activewomen #getactivenow #activegirls⁠ #competition #win #thailand #launch #dfacbikini #anbpro #bikinimodel #fitnessmodel
38 0 48 minutes ago
Do your best at the moment regardless...
❌Things you CAN’T control❌
• The Leaderboard
• Your Judge 👮‍♀️ .
• Competitors ahead of you
• Crowd cheering for someone else
• Equipment
✅Things You CAN control✅
• Your EFFORT 🔥 
#Persevere 
#Represent
#cpcfbattle 
#BOE2019
 #crossfit #motivation #inspire  #workhard #dreambig #healthylifestyle #fitnessfreak #earnednotgiven #beastmode #findyourstrong #getfit #iworkout #motivation #positivemood #strongnotskinny #workoutmotivation #dreambig #fitnesswomen #iwill #activeliving #dubaifitness #kuwaitfitness #dubaipersonaltrainer Do your best at the moment regardless...
❌things you can’t control❌
• the leaderboard
• your judge 👮‍♀️ .
• competitors ahead of you
• crowd cheering for someone else
• equipment
✅things you can control✅
• your effort 🔥
#persevere
#represent #cpcfbattle
#boe2019 #crossfit #motivation #inspire #workhard #dreambig #healthylifestyle #fitnessfreak #earnednotgiven #beastmode #findyourstrong #getfit #iworkout #motivation #positivemood #strongnotskinny #workoutmotivation #dreambig #fitnesswomen #iwill #activeliving #dubaifitness #kuwaitfitness #dubaipersonaltrainer
107 4 1 hour ago
There are days we feel like netflix, snacks and naps, and days we are bursting out of energy and feel like #yogaeverywhere (and thats when a Travel Mat comes handy!😉) .
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#yoga #myyogalife #yogastyle #iloveyoga #yogafun #yogagirls #myyoga #fitgirls #girlfitness #yogaaddict #lifestyle #yogamat #activeliving #healthyliving #yogasg #sgyoga #yogadaily #yogawear #wearing #envywear #mats #yogapants #crewlove #beautifuldays #happyholiday #hkyoga #yogahk #hkgirl #flexiflow There are days we feel like netflix, snacks and naps, and days we are bursting out of energy and feel like #yogaeverywhere (and thats when a travel mat comes handy!😉) .
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#yoga #myyogalife #yogastyle #iloveyoga #yogafun #yogagirls #myyoga #fitgirls #girlfitness #yogaaddict #lifestyle #yogamat #activeliving #healthyliving #yogasg #sgyoga #yogadaily #yogawear #wearing #envywear #mats #yogapants #crewlove #beautifuldays #happyholiday #hkyoga #yogahk #hkgirl #flexiflow
6 0 1 hour ago
הטמפרטורות צנחו. קר. בררר (גשם, אתה בדרך?) הרבה מאיתנו מושפעים ממזג האויר המשתנה ומתמודדים עם צינון וחולשה כללית, וכתוצאה מכך נוטים להזניח את הפעילות הגופנית (😏).
״אני עייפה״ / ״קר בחוץ״ / ״צריך גם לנוח לפעמים״...
הכל נכון, ובאמת לפעמים צריך לנוח. אך במקביל, אחד הדברים שיסייעו לך לשמור על המערכת החיסונית, ולהפחית משמעותית את הסיכוי להצטנן / לחטוף שפעת, ועוד תופעות חורף לא נעימות, זו שגרת אימונים קבועה.
פעילות גופנית מחזקת את המערכת החיסונית ומסייעת לנו לעבור את החורף בשלום, עם כמה שפחות אירועים מבאסים (🤧).
הקפידי על תזונה עשירה בוויטמינים🍊🍋🥒🍅🥬 ושתיה מספקת💦
שמרי על כושר🏋️‍♀️🚴‍♀️🧘‍♀️
ושיהיה לנו חורף בריא☘️
•
ומהן הסגולות שלך, לחזק את המערכת החיסונית? שתפי אותי🙂👇
•
צילמה בכשרון @noam_levy_karamani •
#אימון_נשי_אישי
#זה_פשוט_אורח_חיים
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#elishevafitnesscoach #activeliving #activelifestyle #fitgoals #fitnesstips #holistichealth #fitnessinspiration #fitnesscoach #workoutright #workouthard #exerciseroutine #bloggerlifestyle #nextchallenge #pushyourlimits #coachlover #selfit #energym #fitnessfreaks ##ayonath_ii
‎#winteroutfit #winterworkout #healthyleaving הטמפרטורות צנחו. קר. בררר (גשם, אתה בדרך?) הרבה מאיתנו מושפעים ממזג האויר המשתנה ומתמודדים עם צינון וחולשה כללית, וכתוצאה מכך נוטים להזניח את הפעילות הגופנית (😏).
״אני עייפה״ / ״קר בחוץ״ / ״צריך גם לנוח לפעמים״...
הכל נכון, ובאמת לפעמים צריך לנוח. אך במקביל, אחד הדברים שיסייעו לך לשמור על המערכת החיסונית, ולהפחית משמעותית את הסיכוי להצטנן / לחטוף שפעת, ועוד תופעות חורף לא נעימות, זו שגרת אימונים קבועה.
פעילות גופנית מחזקת את המערכת החיסונית ומסייעת לנו לעבור את החורף בשלום, עם כמה שפחות אירועים מבאסים (🤧).
הקפידי על תזונה עשירה בוויטמינים🍊🍋🥒🍅🥬 ושתיה מספקת💦
שמרי על כושר🏋️‍♀️🚴‍♀️🧘‍♀️
ושיהיה לנו חורף בריא☘️

ומהן הסגולות שלך, לחזק את המערכת החיסונית? שתפי אותי🙂👇

צילמה בכשרון @noam_levy_karamani
#אימון_נשי_אישי #זה_פשוט_אורח_חיים




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#elishevafitnesscoach #activeliving #activelifestyle #fitgoals #fitnesstips #holistichealth #fitnessinspiration #fitnesscoach #workoutright #workouthard #exerciseroutine #bloggerlifestyle #nextchallenge #pushyourlimits #coachlover #selfit #energym #fitnessfreaks ##ayonath_ii#winteroutfit #winterworkout #healthyleaving
23 2 1 hour ago
Everyone progresses at their own rate so it’s important to not compare yourself to others, but compare yourself to how you were when you first started!!!⠀
Slow progress is still progress 💪🏻💪🏻⠀
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Image from @morganharpernichols ⠀
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#illaphysio #physiotherapy #progress #activeliving Everyone progresses at their own rate so it’s important to not compare yourself to others, but compare yourself to how you were when you first started!!!⠀
slow progress is still progress 💪🏻💪🏻⠀

image from @morganharpernichols

#illaphysio #physiotherapy #progress #activeliving
1 0 1 hour ago
What do you value the most when it comes to premium activewear? In my humble opinion:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. It needs to give me the freedom of movement and support⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. It needs to have dry-fit features to keep me cool at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. The design needs to have unique patterns and colours 🌈⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That is 3 ticks for Macaw's activewear and if you don't own a pair of tights or top yet then it is time to change that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sign up to the Macaw's newsletter and receive 10% off on your first order! Link in bio⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#macawactivewear #activeliving #activelifestyle #activewearfashion #exoticprints #colouristhenewblack #moveincolour #colourfultights #dancelikenooneiswatching #lovetheskinyouarein #dancelikeyoumeanit #boldfearlessandfree #beyoubeunique #yogawear #dancewear #yogainstyle #activeinstyle #yogalover #yogapantsfordays #skywoxaustralia #sportluxe #fitnessfashion #activewear What do you value the most when it comes to premium activewear? in my humble opinion:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. it needs to give me the freedom of movement and support⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. it needs to have dry-fit features to keep me cool at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. the design needs to have unique patterns and colours 🌈⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
that is 3 ticks for macaw's activewear and if you don't own a pair of tights or top yet then it is time to change that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
sign up to the macaw's newsletter and receive 10% off on your first order! link in bio⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#macawactivewear #activeliving #activelifestyle #activewearfashion #exoticprints #colouristhenewblack #moveincolour #colourfultights #dancelikenooneiswatching #lovetheskinyouarein #dancelikeyoumeanit #boldfearlessandfree #beyoubeunique #yogawear #dancewear #yogainstyle #activeinstyle #yogalover #yogapantsfordays #skywoxaustralia #sportluxe #fitnessfashion #activewear
6 0 1 hour ago
Christmas concert preparations 😁🤗 #australianrg #argaesthetic Christmas concert preparations 😁🤗 #australianrg #argaesthetic
15 1 1 hour ago
1yr 8 months I have been on this journey for so far. When I first walked into Raw I was incredibly unfit and had very low self-esteem!! I never once thought I would be where I am today when I started.... Not just the weight loss or fitness I have achieved, but the fact I now have the absolute pleasure to train some amazing people... The support has been beyond amazing and I am so grateful for all the feedback I have received. 
I am so appreciative of the opportunity to be a trainer here and incredibly happy that I walked through the doors of Raw 1.8 years ago 💕💕💕💕 #activeliving #active #strength #energy #exercise #fit #fitfam #functionaltraining #hiit #girlboss #girlsthatlift #gymlife #fitnessaddict #gym #gratitude #fitspo #fitness #workout #trainer #perthfitfam #personaltrainer #perth #training #train #women #health #weightlossjourney #rawenergyandwellness #yanchep 1yr 8 months i have been on this journey for so far. when i first walked into raw i was incredibly unfit and had very low self-esteem!! i never once thought i would be where i am today when i started.... not just the weight loss or fitness i have achieved, but the fact i now have the absolute pleasure to train some amazing people... the support has been beyond amazing and i am so grateful for all the feedback i have received.
i am so appreciative of the opportunity to be a trainer here and incredibly happy that i walked through the doors of raw 1.8 years ago 💕💕💕💕 #activeliving #active #strength #energy #exercise #fit #fitfam #functionaltraining #hiit #girlboss #girlsthatlift #gymlife #fitnessaddict #gym #gratitude #fitspo #fitness #workout #trainer #perthfitfam #personaltrainer #perth #training #train #women #health #weightlossjourney #rawenergyandwellness #yanchep
17 3 1 hour ago
Tuesday! • hair blow dried and straightened 🙌
• manicure done, nails and toenails 💅
• make up complete with bright sparkly purple lip stick 👌💜💄
• topped off with a happy dance off 💃🤪🤣🤣🤣 ......... My niece Grace is one talented chick  @katybell73 🤗🥰
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#love#family#greatday#positivevibes #positivity #fun#beautiful #verycute#niece#healthyliving#healthylifestyle#active#activeliving#lovefamily#funday#feelgood#positiveenergy Tuesday! • hair b**w dried and straightened 🙌
• manicure done, nails and toenails 💅
• make up complete with bright sparkly purple lip stick 👌💜💄
• topped off with a happy dance off 💃🤪🤣🤣🤣 ......... my niece grace is one talented chick @katybell73 🤗🥰
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#love#family#greatday#positivevibes #positivity #fun#beautiful #verycute#niece#healthyliving#healthylifestyle#active#activeliving#lovefamily#funday#feelgood#positiveenergy
34 2 1 hour ago
Make a move in MILITARY 💪🏼 Take your workout to new heights in the Rebound Sports Bra and Lotus 7/8 Tights, made from moisture wicking fabric to keep you cool and comfortable during any workout!

Make them yours NOW! Make a move in military 💪🏼 take your workout to new heights in the rebound sports bra and lotus 7/8 tights, made from moisture wicking fabric to keep you cool and comfortable during any workout!

make them yours now!
24 1 1 hour ago
Those fresh home studio feels....☺️☺️☺️ It’s taken me 8 years to find this reformer and it’s just so pretty I had to share!! For all of those instructors out there, you’d know the feels 🙈🙈🙈#itslove #openforbusiness Those fresh home studio feels....☺️☺️☺️ it’s taken me 8 years to find this reformer and it’s just so pretty i had to share!! for all of those instructors out there, you’d know the feels 🙈🙈🙈#itslove #openforbusiness
17 1 1 hour ago
Tuesday morning hills. Had a blast on Cootha trying to go further and faster than last week and I accomplished it. Was definitely faster than I was last week and made it further in less time. Looking forward to having hills as part of my regular program now and getting stronger and faster on the bike
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#triathlon #triathlete #tritraining #tri365 #swimbikerun #womenfortri #trination #trinationtriathlon #foher #foherco #officialfohette19 #fohette #cycle #cycling #coothahillrepeats #healthylifestyle #outsideisfree #activeliving Tuesday morning hills. had a blast on cootha trying to go further and faster than last week and i accomplished it. was definitely faster than i was last week and made it further in less time. looking forward to having hills as part of my regular program now and getting stronger and faster on the bike
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#triathlon #triathlete #tritraining #tri365 #swimbikerun #womenfortri #trination #trinationtriathlon #foher #foherco #officialfohette19 #fohette #cycle #cycling #coothahillrepeats #healthylifestyle #outsideisfree #activeliving
27 6 1 hour ago
КАК ФИТНЕС ВЛИЯЕТ НА СЕКС?
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Очень даже положительно скажу я вам🤫
Просто представьте, приходите вы с любимым мужчиной домой после романтического вечера, ... он нежно целует вас в губы, ..после начинает расстёгивать замочек на вашем платье, ... а там бух! И фигура уже не такая точенная, как была в одежде.
⠀⠀ Конечно, есть девушки или парни, которые обладают уверенностью в собственной неотразимости и сексуальности, и любят себя такими, какие они есть, боготворя каждую складочку на своём теле. Найдутся и те, кто скажет: «мужчины не собаки, на кости не бросаются».
⠀⠀ Но никто никогда не станет отрицать, как притягивает взгляд нежная линия талии на женском теле или округлые и твёрдые дельты у мужчин. Тренируясь мы не просто формируем желаемую фигуру, мы обретаем власть над собственным телом, уверенность, которая очаровывает вашего партнера.
⠀⠀ Помимо психологического и эстетического аспектов, конечно, мы не забываем про физический. Ведь, если вы через пять минут будете нависать над своим партнером с огромной отдышкой, вряд ли ваша ночь закончится фейерверком🤷🏻‍♀️
Аэробные нагрузки, тренирующие сердце - вот ключ к фразе «эта ночь сегодня не закончится»😉 КАК ФИТНЕС ВЛИЯЕТ НА СЕКС?

Очень даже положительно скажу я вам🤫
Просто представьте, приходите вы с любимым мужчиной домой после романтического вечера, ... он нежно целует вас в губы, ..после начинает расстёгивать замочек на вашем платье, ... а там бух! И фигура уже не такая точенная, как была в одежде.
⠀⠀ Конечно, есть девушки или парни, которые обладают уверенностью в собственной неотразимости и сексуальности, и любят себя такими, какие они есть, боготворя каждую складочку на своём теле. Найдутся и те, кто скажет: «мужчины не собаки, на кости не бросаются».
⠀⠀ Но никто никогда не станет отрицать, как притягивает взгляд нежная линия талии на женском теле или округлые и твёрдые дельты у мужчин. Тренируясь мы не просто формируем желаемую фигуру, мы обретаем власть над собственным телом, уверенность, которая очаровывает вашего партнера.
⠀⠀ Помимо психологического и эстетического аспектов, конечно, мы не забываем про физический. Ведь, если вы через пять минут будете нависать над своим партнером с огромной отдышкой, вряд ли ваша ночь закончится фейерверком🤷🏻‍♀️
Аэробные нагрузки, тренирующие сердце - вот ключ к фразе «эта ночь сегодня не закончится»😉
35 2 2 hours ago
Rencanakan hari kita dengan health tracker terbaik.
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Berjalan 20ribu langkah tidak lagi sulit.
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by.agustian

#sehatbeneran 
#tingginutrisi 
#activeliving 
#energize 
#alwaysactive
#fitbitindonesial Rencanakan hari kita dengan health tracker terbaik.

berjalan 20ribu langkah tidak lagi sulit.

by.agustian

#sehatbeneran
#tingginutrisi
#activeliving
#energize
#alwaysactive #fitbitindonesial
1 0 2 hours ago
Oh the good 'ol Jefferson Curl.  How I love you - actually love, not in the same way I love/hate deadlifts. ⁣
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These feel so damn good on the spine which can feel compressed after back squads and even bench press. ⁣
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Great way to strengthen and mobilise the posterior chain (that's the back of your body) in a flexed position rather than a neutral spine which we often aim for when executing other posterior exercises such as deadlifts and good mornings. ⁣
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To begin with, you may want to do this standing on the ground or on a step roughly a foot off the floor - I'm fairly flexible so don't go trying to this at home just yet ;) ⁣
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Start standing tall with toes secured over the edge of the step/ledge or firmly planted on the ground ⁣
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Being by tucking in the chin towards the chest, round into the upper back and shoulders and continue to round through the spine thinking about increasing the distance between each vertebrae as you move further and further into the stretch. ⁣
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As you run out of spine, start to bend forwards at the hips (you may already feel a stretch in the hamstrings and calves at this point depending how mobile/immobile you are). ⁣
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Hang out in the bottom position for a few breaths before then engaging the glutes (this is SUPER important) and then moving through the lower back to continue stacking each vertebrae over the next before you return to a standing position. ⁣
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You DO NOT need to start this movement with a weight - you may opt to hold a piece of dowel and progress to weight.  You may also use a dumbbell held lengthways or a barbell depending again on where you're starting from. Oh the good 'ol jefferson curl. how i love you - actually love, not in the same way i love/hate deadlifts. ⁣

these feel so d**n good on the spine which can feel compressed after back squads and even bench press. ⁣

great way to strengthen and mobilise the posterior chain (that's the back of your body) in a flexed position rather than a neutral spine which we often aim for when executing other posterior exercises such as deadlifts and good mornings. ⁣

to begin with, you may want to do this standing on the ground or on a step roughly a foot off the floor - i'm fairly flexible so don't go trying to this at home just yet ;) ⁣

start standing tall with toes secured over the edge of the step/ledge or firmly planted on the ground ⁣

being by tucking in the chin towards the chest, round into the upper back and shoulders and continue to round through the spine thinking about increasing the distance between each vertebrae as you move further and further into the stretch. ⁣

as you run out of spine, start to bend forwards at the hips (you may already feel a stretch in the hamstrings and calves at this point depending how mobile/immobile you are). ⁣

hang out in the bottom position for a few breaths before then engaging the glutes (this is super important) and then moving through the lower back to continue stacking each vertebrae over the next before you return to a standing position. ⁣

you do not need to start this movement with a weight - you may opt to hold a piece of dowel and progress to weight. you may also use a dumbbell held lengthways or a barbell depending again on where you're starting from. "⁣

enjoy and thank you for filming @masidayu_aziz 🙌🏼
16 9 2 hours ago
We are excited to be stocking these beauties 🥰 @aneara_au. They have good support through the ankle, arch and forefoot. Designed by a Brisbane local! Come try some on today, your feet while love them! We are excited to be stocking these beauties 🥰 @aneara_au. they have good support through the ankle, arch and forefoot. designed by a brisbane local! come try some on today, your feet while love them!
8 1 2 hours ago
// ARE YOU READY? //
I only do a limited number of group reformer classes! COME PLAY! 
Currently this is the only place you can find me for reformer pilates @kayahealthclubs  Chapel St, PRAHRAN
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CHECK IT...
—>> Tuesday 8:30am, 9:30am
Wednesday 8:30am
Friday 9:45am (*this week it’s going to be dynamic MAT!!)
Saturday 10:15am, 11am
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#pilates #pilatestrainer #reformer #pilatesinstructor #reformerpilates #core #abs #workout #fitness #active #activeliving #fitnessblogger #activewear #activelifestyle #fitspo #activelife #fitnessmodel #lifestyleblogger #fit #fitnessmotivation #fitnesslife #lifestyle #coreworkout #trainer #exercise #workoutmotivation #fitfam #glutes #pilateslovers // are you ready? //
i only do a limited number of group reformer classes! come play!
currently this is the only place you can find me for reformer pilates @kayahealthclubs chapel st, prahran
****
check it...
—>> tuesday 8:30am, 9:30am
wednesday 8:30am
friday 9:45am (*this week it’s going to be dynamic mat!!)
saturday 10:15am, 11am
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#pilates #pilatestrainer #reformer #pilatesinstructor #reformerpilates #core #abs #workout #fitness #active #activeliving #fitnessblogger #activewear #activelifestyle #fitspo #activelife #fitnessmodel #lifestyleblogger #fit #fitnessmotivation #fitnesslife #lifestyle #coreworkout #trainer #exercise #workoutmotivation #fitfam #glutes #pilateslovers
29 0 2 hours ago
Sunshine mixed with a little hurricane ⚡️ Sunshine mixed with a little hurricane ⚡️
48 3 2 hours ago
Gifting season is upon! 🎁 Watch out left, right and centre as we start getting ready to reveal our gifts to you - (drum roll 🥁) our Summer Wellness Box which is also our festive wellness box for 2019!  We are super excited and feel the festive vibes already! 🎄🌟 Thank you so much @ems_ando for this fab photo of our Spring Wellness Box🙏 Gifting season is upon! 🎁 watch out left, right and centre as we start getting ready to reveal our gifts to you - (drum roll 🥁) our summer wellness box which is also our festive wellness box for 2019! we are super excited and feel the festive vibes already! 🎄🌟 thank you so much @ems_ando for this fab photo of our spring wellness box🙏
29 6 2 hours ago
Berjalan kaki akan membuat organ tubuh kita lebih aktif dari biasanya, dan ini sangat baik untuk tubuh kita.
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Mulailah dengan berjalan kaki dengan target perharinya.
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Dalam 15menit berjalan normal, akan membakar 75kcal. https://caloriesburnedhq.com/calories-burned-walking/
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Jadi dengan kalian merubah rutinitas berjalan saja anda akan bisa membuat anda mendapatkan tubuh yang ideal sesuai dengan keinginan anda.
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MULAILAH DENGAN YANG MUDAH

By.agustian

#sehatbeneran 
#tingginutrisi 
#activeliving 
#energize 
#alwaysactive Berjalan kaki akan membuat o***n tubuh kita lebih aktif dari biasanya, dan ini sangat baik untuk tubuh kita.

mulailah dengan berjalan kaki dengan target perharinya.

dalam 15menit berjalan normal, akan membakar 75kcal. https://caloriesburnedhq.com/calories-burned-walking/

jadi dengan kalian merubah rutinitas berjalan saja anda akan bisa membuat anda mendapatkan tubuh yang ideal sesuai dengan keinginan anda.

mulailah dengan yang mudah

by.agustian

#sehatbeneran
#tingginutrisi
#activeliving
#energize
#alwaysactive
1 0 2 hours ago
הגיע הזמן להרים את האנרגיה!
כדורי פיסטוק וגרעיני דלעת 
טעימים כ הגיע הזמן להרים את האנרגיה!
כדורי פיסטוק וגרעיני דלעת
טעימים כ"כ
שיהיה קשה לך לעצור אחרי אחד🤭
10 תמרים מג'והל. קטנים.
כוס שיבולת שועל שלימה
רבע כוס גרעיני דלעת
חצי כוס אגוזי פיסטוק
כף זרעי צ'יה
לשים הכל במעבד מזון ולטחון לתערובת אחידה.
להוסיף בהדרגה 2 עד 4 כפות מים
לציפוי: לערבב-
חופן גרעיני דלעת טחונים
וכף קוקוס
ולצפות את הכדורים.
אהבת?
אז רק שתדעי שבעמוד שלי
יש עוד מלא מתכונים שווים ובריאים!
בא לך גם להתמיד,
לחיות בריא, ולראות סוף סוף תוצאות?
גם לך בא מאמנת כושר אישית
שתבוא עד אליך לבית!! אני מזמינה אותך לאימון היכרות,
בביח קפה... 😱😱
כן, כן, שמעת נכון!!
למה? איך? לעוד פרטים
צרי איתי קשר עכשיו
ונתאם יום ושעה.
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#sport #health #fitwomen #vegan #ball #energy #veganballenergy #fitnesstips #activeliving #exerciseroutine #activelifestyle #fitgoals #fitnesscoach #fitnessinspiration #workoutright #bloggerlifestyle #nextchallenge #pushyourlimits #coachlover #fitnessfreaks #בריאות #נשיםבכושר #טבעוני #מטבחבריא #יוטיקורל #מאמנתכושרלאמהות #ירושלמיות
9 2 2 hours ago
Tell you what! Go get your stuff! 😉I’m so chilled I’m out of deep captions. 
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Enroute to the potatoe farm before the farmer gets a heart attack! 😂
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My sister n her partner are professional chefs so I was FED, proper ☺️ but now it’s back to oatmeal and egg whites n POTATOES 🤭
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#fitfanatic #fitgirl #fitness #activeliving #activewear #unbounded #fitfanaticnation Tell you what! go get your stuff! 😉i’m so chilled i’m out of deep captions.
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enroute to the potatoe farm before the farmer gets a heart attack! 😂
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my sister n her partner are professional chefs so i was fed, proper ☺️ but now it’s back to oatmeal and egg whites n potatoes 🤭
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#fitfanatic #fitgirl #fitness #activeliving #activewear #unbounded #fitfanaticnation
223 9 2 hours ago
2 more weeks until the last school holidays of the year 🙌🏼 where has this year gone? Definitely keen to hang by the pool and the beach 💕 -
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#summerdays #summer #summertime #pool #projecthappiness #happy #goodbadugly #reallife #motivation #womenempowerment #women #lifegoals #fitness #activeliving #healthyliving 2 more weeks until the last school holidays of the year 🙌🏼 where has this year gone? definitely keen to hang by the pool and the beach 💕 -
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#summerdays #summer #summertime #pool #projecthappiness #happy #goodbadugly #reallife #motivation #womenempowerment #women #lifegoals #fitness #activeliving #healthyliving
17 0 2 hours ago
People who support each other can make magic together ! 
Be strong, be fearless, be beautiful. And believe that anything is possible when you have the right people there to support you.

#_fitnessicon_ #fitnessapparel  #dancefitness #newagefitness  #grouptraining  #festivals #teambuilding #corporateevents #school #pretoria #johanessburg  #gauteng  #southafrica #fitnessaddict #FitFam #bodyweighttraining #energy #getloose #music #fitnessaddict #activeliving #lifestyle #family #friends #southafrica #fitnessfam People who support each other can make magic together !
be strong, be fearless, be beautiful. and believe that anything is possible when you have the right people there to support you.

#_fitnessicon_ #fitnessapparel #dancefitness #newagefitness #grouptraining #festivals #teambuilding #corporateevents #school #pretoria #johanessburg #gauteng #southafrica #fitnessaddict #fitfam #bodyweighttraining #energy #getloose #music #fitnessaddict #activeliving #lifestyle #family #friends #southafrica #fitnessfam
31 0 2 hours ago
Wherever you are, be all there. 🌞💫 Wherever you are, be all there. 🌞💫
325 16 2 hours ago
Breathe 💙 Stretch 💚 Hydrate 💛
Even though we are a HIIT studio, we understand the importance of stretching, and ❤️ our Restore classes, designed to leave you feeling long, limber, and strong 💪🏻 ✅ 7 Day Free Trial Available for all newbies!
✅ www.rawbybek.com.au/schedule Breathe 💙 stretch 💚 hydrate 💛
even though we are a hiit studio, we understand the importance of stretching, and ❤️ our restore classes, designed to leave you feeling long, limber, and strong 💪🏻 ✅ 7 day free trial available for all newbies!
www.rawbybek.com.au/schedule
22 4 2 hours ago
“A change is brought about because ordinary people do extraordinary things. -Barack Obama

Happy Men’s Day 
#teamjasho 
#activeliving 
#fulltimefitness “a change is brought about because ordinary people do extraordinary things. -barack obama

happy men’s day
#teamjasho
#activeliving
#fulltimefitness
32 0 2 hours ago
BRB, we're taking a moment outdoors to clear our heads so we can smash our goals! 🙌

@minecoetser_ wears the Iconic Sports Bra and Kyoto Booty Ankle Biter Tight. Brb, we're taking a moment outdoors to clear our heads so we can smash our goals! 🙌

@minecoetser_ wears the iconic sports bra and kyoto b***y ankle biter tight.
1,723 13 2 hours ago
Tidak olahraga bukan karena kamu tidak punya waktu.
Tapi karena kamu tidak punya energi.
•
Rencanakan hidup mu dengan makanan tinggi nutrisi.
Makanan tinggi nutrisi Akan menghasilkan energi yang tinggi.
•

By.agustian

#sehatbeneran 
#tingginutrisi 
#activeliving 
#energize 
#alwaysactive Tidak olahraga bukan karena kamu tidak punya waktu.
tapi karena kamu tidak punya energi.

rencanakan hidup mu dengan makanan tinggi nutrisi.
makanan tinggi nutrisi akan menghasilkan energi yang tinggi.


by.agustian

#sehatbeneran
#tingginutrisi
#activeliving
#energize
#alwaysactive
1 0 3 hours ago
💣The Importance of Back Strength for Runners
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉Strengthen your back to stay upright improve posture and remain injury-free.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ #runnerslife #runaddict #pilatesinspiration #pilatesstrong #activeliving #fitnesswomen #girlsgonesporty #underarmourgreece #underarmourteam #underarmourwomen #wewill 💣the importance of back strength for runners
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉strengthen your back to stay upright improve posture and remain injury-free.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ #runnerslife #runaddict #pilatesinspiration #pilatesstrong #activeliving #fitnesswomen #girlsgonesporty #underarmourgreece #underarmourteam #underarmourwomen #wewill
40 5 3 hours ago
Regn, rusk och mörker, november är väl för härligt 🌧  Tro det eller ej, men när tröttheten faller in så är den bästa medicinen TRÄNING❗️💯 Passa på nu när det är ruskigt ute att mysa in dig på gymmet och få upp pulsen 💦 så ska du se att energin ökar! .
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#bestlifeproject #beastmode #iwill #motivation #maketime #justdoit #iworkout #gymmotivation #positivemood #workoutday #training #workouttime #workoutmotivation #movementculture #activeliving #staypositive #youcandoit #thesweatlife #beatyesterday #findyourstrong #healthy Regn, rusk och mörker, november är väl för härligt 🌧 tro det eller ej, men när tröttheten faller in så är den bästa medicinen träning❗️💯 passa på nu när det är ruskigt ute att mysa in dig på gymmet och få upp pulsen 💦 så ska du se att energin ökar! .
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#bestlifeproject #beastmode #iwill #motivation #maketime #justdoit #iworkout #gymmotivation #positivemood #workoutday #training #workouttime #workoutmotivation #movementculture #activeliving #staypositive #youcandoit #thesweatlife #beatyesterday #findyourstrong #healthy
89 1 3 hours ago
This combines three of my favourite things... Fiction, Fitness, and Fun! In the words of my mindset coach mentor Lara from @mindsetcoachacademy “When things don’t go according to plan just yell ‘PLOT TWIST’ and move on”. Talk about a shift in perspective! For me this reaction is a definite work in progress but a practice I’m so happy to be pursuing 😊.
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Perhaps things haven’t turned out for you today, or you’re learning a new skill like 🤸🏻‍♀️ with @mobilitytrainingau and you (me) end up falling. It’s ok! How we react is often more important than what has actually occurred. A good rule of thumb I’m implementing is that, If it won’t matter in 5 years then don’t spend more than 5 minutes dwelling on it. For myself part of this is impacted by making deliberate and conscious choices to add more FUN into my life. Whether that’s by turning upside down, laughing at myself when I slip up, or seeing the upside in the story I tune into... It’s ALL choices❤️.
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Thanks for the 📷 @pt_fotographer . You’re an absolute ninja with those angles! This combines three of my favourite things... fiction, fitness, and fun! in the words of my mindset coach mentor lara from @mindsetcoachacademy “when things don’t go according to plan just yell ‘plot twist’ and move on”. talk about a shift in perspective! for me this reaction is a definite work in progress but a practice i’m so happy to be pursuing 😊.
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perhaps things haven’t turned out for you today, or you’re learning a new skill like 🤸🏻‍♀️ with @mobilitytrainingau and you (me) end up falling. it’s ok! how we react is often more important than what has actually occurred. a good rule of thumb i’m implementing is that, if it won’t matter in 5 years then don’t spend more than 5 minutes dwelling on it. for myself part of this is impacted by making deliberate and conscious choices to add more fun into my life. whether that’s by turning upside down, laughing at myself when i slip up, or seeing the upside in the story i tune into... it’s all choices❤️.
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thanks for the 📷 @pt_fotographer . you’re an absolute ninja with those angles!
77 1 3 hours ago
Official week 3 weigh in tonight: another 0.8kg ⬇️... Shred on track, 3kg in total! 💪 #shred #cleaneating #whatiswiththefinger #etphonehome Official week 3 weigh in tonight: another 0.8kg ⬇️... shred on track, 3kg in total! 💪 #shred #cleaneating #whatiswiththefinger #etphonehome
18 2 3 hours ago
It’s like you’re in a different world....kayaking in Phang Nga Bay on day 4 of our #mumsfitnessretreat in Thailand. It’s like you’re in a different world....kayaking in phang nga bay on day 4 of our #mumsfitnessretreat in thailand.
15 3 3 hours ago
True to #Bright tradition, our #BI & #Analytics combined fun and active living by organizing a team-building event in Rila Mountain. The highlight of their trip was climbing the rocky and steep Malyovitsa peak, standing at 2,729 m above sea level. 
#ActiveLiving #LoveBulgaria True to #bright tradition, our #bi & #analytics combined fun and active living by organizing a team-building event in rila mountain. the highlight of their trip was climbing the rocky and steep malyovitsa peak, standing at 2,729 m above sea level.
#activeliving #lovebulgaria
1 0 3 hours ago
Podrás ir al gimnasio, beber 2 litros de agua al día, comer sano y tomar tus vitaminas, pero si no solucionas los problemas que tienes en tu mente y en tu corazón, vas a seguir teniendo problemas de salud toda tu vida. 🍒
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#tenerife🌴 #canarias #canaryislands #fitnessgirl #fitnessmotivation #power #selflove #loveyourself #strongwomen #girls #powerlifter #powerlifting #spain #women #fitnessaddict #fitnesslover #girlsrunfast #life #girl #activeliving #fitnesslifestyle #photography #workouttime #fitnesswomen #fitnessgirl #fitnes #fitnessmotivation #fitnessforlife #motivation #fitspiration #fitlifestyles Podrás ir al gimnasio, beber 2 litros de agua al día, comer sano y tomar tus vitaminas, pero si no solucionas los problemas que tienes en tu mente y en tu corazón, vas a seguir teniendo problemas de salud toda tu vida. 🍒
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#tenerife🌴 #canarias #canaryislands #fitnessgirl #fitnessmotivation #power #selflove #loveyourself #strongwomen #girls #powerlifter #powerlifting #spain #women #fitnessaddict #fitnesslover #girlsrunfast #life #girl #activeliving #fitnesslifestyle #photography #workouttime #fitnesswomen #fitnessgirl #fitnes #fitnessmotivation #fitnessforlife #motivation #fitspiration #fitlifestyles
65 7 13 hours ago