My sweet tooth is feeling the after math of an insanely busy work week🙃Going ALL IN on my Reese’s Superfoods + Protein Brownie. Way too tired to cook and this sneaks in my veggies and protein but low key tastes like dessert😋 #LazyDinner
🌟MOVE OF THE DAY!🌟
Round 2, Day 4, 80 Day Obsession, Leg Day! One of my favorite moves from this workout is this one...Good mornings! I love the balance aspect of it because you're working your core for free. I love the fluid aspect of it. It reminds me of dancing. If you do it right you will feel the burn throughout your supporting leg! You want a high and tight booty you got to work those hamstrings!
I have provided several different options that you can do if the full on version of good morning doesn't work for you yet. You can hold on to a stable surface. You can lower the back leg a bit. You can tap your foot in between. There are options for you.
Tips: it's important that you work on your balance. So make sure you are 100% focused on what you're doing. I like to focus on a spot on the floor in order to maintain balance. It is essential that you hold your abs in tight. That is the cage and that is what holds it all together.
#flexfriday competition before crushing DAY 5 today 🔥👊🏼 and now we have a VERY serious question for you ....
Who’s muscles are bigger????
We really want to know! Drop your answer below! ⬇️
If you’re House is anything like mine you ain’t avoiding the pizza on Friday Night 🍕🍕🍕 This concoction I have found as a savior! This one is BBQ Chicken but of course you can be super creative.
Sometimes the kids will have this during the week too!
EPIC PRE-WORKOUTS - NOW ON SALE
We’re now selling a new pre-workout, Epic by Dedicated. Available in watermelon and blueberry flavours, it's a non stimulant formula. As it contains no caffeine it's especially ideal to take before evening workouts! Come check it out - £1 per serving.
Even when your tired 😴 you need to push yourself to workout.
Have you woke up tired and sore and just didn’t want to workout? That was me today. Five minutes into the workout I loosened up and felt great. It’s not your body you need to convince it’s your mind. 👊🏼
Week of training finished! Very busy week with training, clients and getting this bootcamp up and running (can’t wait)! -Time to relax and get ready for tomorrow for the lipsett Meet up in Dublin! Then maybe out after for a few drinks! Stay tuned, something planned! Also add my Snapchat to keep up with the bits! (C_boylers7)! 🤗
Our initial idea was to focus in the UK market to start with, but then we got asked to send the DURO Pads to France, then Luxembourg, then the USA, Australia... We can’t believe we are so quickly all over the world!🌍💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀This amazing picture come from @geo_jahngle from sunny Marbella!🌞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Check his account cause this guy is on his way of becoming one of the top world Calisthenics athletes!👍🏻💪🏻💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Soon you´ll get to see a lot more of him here so keep an eye on @durostrength🏋🏼♀️🏋🏼♀️🏋🏼♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gym#ukfit#ukbff#weightlifting#bodybuilding#fitfam#ukfitfam#ukfitness#fitfamuk#gymshark#gymequipment#mensphysique#ifbbpro#ifbb#fit#fitness#workout#fituk#fitspo#workout#calisthenicsmovement#calisthenicsworkout#calisthenicsgirls#calisthenicsvideos#calisthenicstraining#calisthenicsevolution#calisthenicscommunity#calisthenicsworldwide
Three awesome things happened during today's workout.
1. I got through it with no interruptions!!!! WOOT WOOT!
2. Sammy joined me for some of it!
3. She didn't try to mess me up for attention (which is super hard for her ADHD self! :D YAYAY!
What is your WOOT WOOT moment for today so far?!
Good luck to this beautiful soul who is leaving to travel South East Asia today and complete her yoga teacher training. I'm so proud of you and I can't wait for you to return to the U.K. and all of our big plans for the future! I am so grateful to have a soul sister like you in my world and I couldn't be happier for you! Enjoy every moment my beautiful Welshie!! Wish I was hoping in your backpack! Do you have any besties you met traveling? #travelbesties#yogisisters#matchingalways#soulsquad
Fake tan and good hotel bathroom lighting 👍👍
12 weeks of hard training and dieting has lead to this 👆👉 My photo shoot at @grenadefit gym is tomorrow 🙌🙌😬😬. I’m super excited and also shitting myself 🙈🙈 at the same time.
Anyway.... time to chill and start watching The Punisher on Netflix 💪💪👊🏽
Pre that self-satisfied smile 😂 first proper full body session in time all done. Wrapped up warm in a sweatshirt and trackies as it's so chilly outside 😥❄☃️ off to watch the new Justice League film in Crawley now! Can't wait 😍
Resistance bands aren’t imposing, yet they’re a great addition to any workout. Don’t let their simple appearance fool you, they’re no joke.
The bands challenge your muscles by creating resistance in multiple directions. You have to stabilise against the resistance to maintain the correct movement pattern for each exercise. The result is increased strength in the targeted muscle group, stabiliser and support groups.
I’m no professional, but I totally understand why I get a burn with these resistance bands. A little obsessed has been amazing so far, I so can’t wait for January to come around 😊 #beachbodyfitness
A little extra time between dropping Sophia off at school and taking Skyler for her check up means Mama gets a treat!!! #oatmealqueen
Who else has an obsession with oatmeal? I can’t believe I spent the majority of my life not eating this goodness!!!
Starbucks for the win 🙌🏻 (See.... there ARE healthy options out there 😉)
Flex Friday 🏆
This is a first “Fex Friday” but why not 💪🏻
This shot was from the finals in October. 1 thing I was happy with this year was my glute & hamstring development, safe to say I had the thickest lower body both times I stepped on stage this year 🙌🏻
1 thing I wasn’t happy with was my back development, I lack overall thickness in the upper back. My lower back and width I feel were fine but thickness definitely needs improving 💯
With a long off season ahead of me I will be training legs only once a week for the first time in 3 years 🤧. But upper body twice a week to bring that through to match my legs 🏆
The aim for me next year is to bulk for 1 whole year hopefully I can handle that 😂 easier said than done. The plan is to add as much fence muscle tissue as possible ready for if I decide to step on stage again 🥇
Something I was never comfortable with was stepping OUTSIDE my comfort zone. .
Well because it was uncomfortable 😣 and I didn't know what would happen. We fear the unknown and I wanted to be assured that I wouldn't fail. (Impossible)
I now know that being comfortable with uncomfortable is how we grow and move forward. 🙌🏽
Once I started to get out of my shell and take chances, I noticed a significant change in my life. Even if it was as small as striking up a conversation with a stranger or attending an event by myself (which I would usually never do.)
Those little challenges I gave myself has brought me to be more confident, open-minded, and the best part is it has brought me head on with this business. 🎉
I want the same for you, and guess what you can start by taking a chance and investing in YOU, that's how it all started for me! 💁🏻
This world 🌎 can be an amazing place full of opportunities but we have to reach out and grab them! ✨
When was the last time you took a chance? .
Always here to help 👉🏽 📱
Why is it so hard for us to do the small things that will make the biggest changes in our lives?
It boils down to decision making...your life comes down to the decisions you make every day. Our minds are designed to stop us from doing something that it thinks will hurt us. We are programmed to protect ourselves, to keep ourseles alive. The brain doesn't like change, it's hard...Your brain and body like to remain constant or neutral without changes being made because it's easier to keep you alive. That's just how we were created.
BUT, that's the beauty of decision making. YOU have the decision making ability to tell your brain to screw off... Staying the same, is a decision. Making improvements, is a decision. The difference between someone who is unahppy versus someone who is successful, is the successful people make decisions to change, use less excuses, procrastinate less and take action EVERY SINGLE DAY towards their goals...those are the people who change their lives.
It's not motivation you lack, it's fear...fear of doing something hard. Change is hard, making your body stronger is hard, telling yourself to get up at 450am to workout, is hard! But it's a decision towards a better YOU.
Indecision is the theif of opportunity, meaning the door is closed, it has to wait, what could be is postponed....Every human has a 5 second window in which you can move from idea to action, before the brain says "hold up" and makes you question the action, then tells you to say no, back down woman! Your brain lies and sabatoges you....
Be the one who goes from auto-pilot to decision maker, and let's TOGETHER, make a better you! #befearless 📷: Leslie Sullivan .
Happy Friday y’all!! So this is my arm/ab workout from yesterday and there is SO many things I love about this video. Seriously, it shows a lot.
👌🏼my father interrupted...but it just goes to show idc and who cares who sees you working out! At least YOUR helping yourself and getting better right? It even rubbed off on him due to curiosity. Imagine if YOU did your workouts at home..who would be doing them with you?
👌🏼you can see that I modified a lot myself. I went to my knees during my pushups and moved to lighter weights.
👌🏼look how “easy” and fun it is. You don’t need a bench, crazy heavy weights, and that much room!
What’s your excuse for not treating yourself to something that can change how you feel mentally, emotionally, and physically going into the new year? I’m opening up spots already for those who want to get a head start after thanksgiving! Message me and let’s talk❤️👊🏼
Happy FRIDAY!! 👐 It's definitely one of those days where I didn't want to get out of bed. I'm tired. I'm sore. It's cold. I'm tired. All of the excuses!! But I did and it's an amazing win! Cardio got my heart pumping and literally made my heart happy!! 🌞❤ Who wants a happy heart?! 🙋♀️🙋♂️ 30 minutes a day friends, from the comfort of your own home!! 🏡 That's all it takes and I can help you reach your goals if you'll let me!! 😀🤗 #coachlife ❤️ Who's ready?!
When I began coaching and diving into personal development two years ago, this is one of the first things I gained from it.
Awareness of the control I have over my own life.
We can want and wish and hope for someone or something to go a certain way, but in reality the one thing we can truly control is our reaction to it.
I have found peace, and strength in that! We all
have an amazing power within us to achieve what we want. But it has to start right there....from within.
I draw parallels all the time from this regarding my personal health and wellness.
Can we control that the office is having a huge potluck when you’re striving for a goal that would be derailed if you participated? The answer is you can’t control the food that’s brought in, but you CAN control what you choose to eat there!
Another example, I took my son through a drive-thru last night after his basketball game. Do I order something for myself or heat up the meal I had prepped earlier in the week. I had control over that decision, and feel great today because of the choice I made.
Focus on the controllable. Watch the rest fall into place.
Sweet breakfast today on my final day off😍 @warburtonsuk Cinnamon and raisin bagel thins, with Hazel Nutter @grenadeofficial carb killa spread and homemade protein flapjack!
One for the coffee ☕️ lovers from @the_issn 🙌🙌🙌
Yes it’s Friday. And what better way to start it then with a delish cup of coffee. And besides, you’ll live longer. #coffee#coffeecup#coffeelover#issn
FRI-YAY grind done before the sun comes up🔥 Drop the ego when it comes to training smaller muscles. Breath deep, lighten those weights and focus on what your body is feeling. Day 5/90 forced me to connect my mind and muscles. It’s so easy to jerk your body through heavy weights. You can do this AT HOME with resistance bands + a door😘Sculpting my Michelle Obama body daily😂(Link to join Nov holiday bootcamp in BIO)
Cortisol, also known as the 'stress hormone', influences and regulates many of the changes that occur in the body in response to stress including: Blood sugar levels, Blood pressure, Cardiovascualar disease, Immune response, Anti-inflammatory actions.
While it is vital to health to secrete cortisol in response to stress, it is also very important that cortisol levels return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body does not always have a chance to return to normal. Use Werlabs to test your levels are health today!
100x8 (spot on last rep) now time for a deload week
I’ll put some before and after figures for this training cycle 🚲 up when I can be arsed, but gains have been made ✌🏻 Big ups @goddersmikey for the spot and beautiful legs 💪🏼
Did you know that the average person gains 5-10 lbs during the holidays?? 🙈
Why on earth would you want to go into your New Years resolution being more uncomfortable in your own skin?!
I don’t want to wake up three months from now hating the body I’m in. I plan to get up every day determined to take care of my health because I deserve that 💗
Holidays are always tough to stay on track with all the delicious goodies my family provides, so I am looking for some ladies that need accountability just like me 🙋🏼♀️
When I commit to my health and fitness, my confidence skyrockets and I FEEL GOOD. Who doesn’t want that?
I am taking it one day at a time #postpartumstatus but I refuse to roll into the New Year hating my physical apparence because I let my excuses control my life.
I want to help you be ready to take on some serious resolutions. That is going to take ground work right now!!🙌🏻
My next group starts the Monday after Thanksgiving 🦃🦃 Drop your favorite emoji or shoot me a message if you’re ready to commit with me!
It was incredibly HARD to start my workout! Even thought today was half a day at work I'm WAY exhausted!!! A few of us scanned and restacked air conditioners...I don't even know how many we scanned but we pushed out a BUNCH!
I almost didn't do my workout but a little voice in my head was like YOU GOT THIS! 👊 Soo pushed thru and gosh I'm so glad!
I'm thinking I need to put on some jam music next workout though!!! I haven't done that in a while....I think that's what I'm needing to kick up my motivation!😁 Going to try and get to bed EARLY tonight so I can wake up early and get in shift change mode!! This could be rough!😂 PS I recorded the last round of my workout today because these 3 moves were my fav! I'll post them in them soon!!!
🌟MOVE OF THE DAY🌟
Day 4 of 80 Day Obsession - AAA! Circle frogs! I really love this move and the control that it takes to complete it properly. Arms, abs and ass works the negative so you must be intentional with your presence and with your movements. In this move, the explosive part of the move is when you bring your knees into your chest. You Circle them back out and in a slow one, two, three second controlled movement. I want to point out that in order to properly use the slides your weight must be shifted onto your hands and shoulders. There must be very little weight bearing on the slides. I have included for variations of this move in case you have wrist issues.
So say you are holding a cup of coffee when someone comes along and bumps into you or shakes your arm, making you spill your coffee everywhere.
Why did you spill the coffee? "Well because someone bumped into me, of course!" Wrong answer.
You spilled the coffee because there was coffee in your cup.
Had there been tea in the cup, you would have spilled tea. *Whatever is inside the cup, is what will spill out.* Therefore, when life comes along and shakes you (which WILL happen), whatever is inside you will come out. It's easy to fake it, until you get rattled. *So we have to ask ourselves... “what's in my cup?" When life gets tough, what spills over?
Joy, gratefulness, peace and humility?
Or anger, bitterness, harsh words and reactions?
Will I ever take a selfie with a normal smile ? Probably not 🤷🏼♀️ but get this. I just got off a call with my own coach where we HELPED other potential coaches get a big taste of what we do! It was bittersweet doing this call because it reminded me back when I first started...nervous, excited, confused, and anxious. But hey..look at me now👊🏼.
Vodka-cran is finished, I'm feeling pumped, and Ima sleep with a smile on my face. Want to learn more ? I promise you'll have a good time watching us as we talk about our journey and Clifford 🤔 but You know where I'm at girly ❤️
Whatever story you tell yourself will be your TRUTH! 🔥 So if you keep telling yourself your too busy or too tired then you WILL be those things. 🙈 Our minds are MF POWERFUL, so we have to start using them to our advantage! ❤️ So ask yourself this ... what story are you telling yourself?? 🧐 And if it’s not getting you closer to where you want to be then CHANGE THAT SHIT! 🤘🏼
PS. I swear @daveeedgonzo loves me! 🤣
I have literally heard it all through the past 3 years!!! 😳
When it comes to investing in your health and wellness I hear things like: -🔹It's too expensive
-🔹I don't want to drink my meals
-🔹I have kids in daycare and can't afford another expense
-🔹The holidays are coming and we are cutting back
-🔹I can find something that is similar much cheaper
-🔹I have no time. -🔹I can’t workout at home.
The best was....
What are we talking money wise because I also pay for cigarettes ⁉️
😳😳😳😳😳😳😳😳😳😳😳😳😳😳😳 Let’s do it girls!
Starts 11/27. READY?