Good morning 💖
Website: www.squaterella.co.uk 👑
Wake up to Gingerbread Spiced oats on this miserable Sunday morning 😍💪 This perfect combination of our spiced #proteinchocolate
with nutmeg, cinnamon and ginger will have you feeling warm and Autumny inside, not to mention the quality protein and healthy fats to fuel that morning workout 🍫👌 #cocoaplusyouroats @amyhale22
Sunday cacao oats with PB and 🍓 @flahavans
jumbo oats are essential for the best bowl 👅 mood sky rocketed when I saw the sunshine this morning 😎
When healthy food breaks the bank while fast food burgers cost less than a cup of soda 😡by @maxlugavere
This, my friends, is why for the first time in human history, there are more overweight people walking the earth than underweight. Why might this be? Well for one, our planted landmass in the United States is largely taken up by wheat, corn and soy production. We eat much of these subsidized crops, but also a lot of it is refined into oils and sugar that is then fed to cows (which also get a hefty subsidy.)
5% of the planted landmass in the United States is dedicated to growing vegetables, which is perhaps one reason why they're relatively so expensive! 90% of Americans do not consume enough of them, according to the CDC, and may explain why the same proportion is deficient in at least one vitamin or mineral.
When you consider the research showing how one large daily salad (something I'm an advocate for and talk about in my book Genius Foods) might actually prevent brain aging, it becomes evident that society seems to want youthful, high performance brains to be a privilege of the upper class. Maybe that’s it’s way of maintaining the status quo. But I think we can change that. What say you?
#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #carbs
1 week post show fasted update
Happy with this look As i have been relaxed with my food this week but still doing 45min fasted cardio and trained 4 times this week 💪🏾
Abit of this size is water weight but overall happy with this look and if I can stay around this look or not to far of this during bulk just more mass and size, time to get massive 🗝🦍
Boating and floating 🌅🚣♀️💃🍹🍍📷
Looks like I'm heading into another 'peak week' 💃🤗 Although, I don't actually do much manipulation the week coming up to the show, except maybe increase water a little and eat some extra carbs on friday if they're needed but other than that, Im good to go 🙌. My posing needs a lot of work as I will be competing with a different federation this time round but it's been a bit of a last minute decision so I'm just going to enjoy the day and see how it goes tbh 😅 My weight is up around 1kg from my last stage weight but seems to be fluctuating quite a bit so who knows 🤷🏽♀️... Starting to feel excited 😁 ps. if you look close at this photo, I am covered in goosebumps 😨🤣 photo cred: @ralphmckeonphotography #bikinipro #beachshoot #bikinifitness #fitnessmodel
I spent so many years speaking unkindly and disrespectfully to my body. I mistreated my body. My goal in life was to be skinny. I had to have a "perfect body" and a "perfect diet". I thought I knew what the healthy life was about. I was dreaming about being thinner and tinier. I thought sustaining a diet will always make me feel more beautiful but I could never stick to one for longer than one month. I developed so much fear around the foods I was told not to have.
Beating myself up at the end of each one ruined my self confidence. At some point not even my favourite form of exercise- Kangoo Jumps- was fun anymore. I hated being in the gym and just thinking about working out was uncomfortable.
At some point I realised that I am too precious to feel hateful when looking in the mirror...I realised that the quick fixes will never give me the freedom I want. I made peace with my body. For the first time in my life I started to see my workouts as one of the best ways to relieve stress and have so much fun. Of course my body is changing, it becomes stronger and leaner, but now my mind is strong as well. .
I no longer want to promote my Kangoo Jumps class as a weight-loss tool. I was not put on this planet to lose weight and neither were you. Of course I will keep talking about all the amazing benefits. Of course rebounding will shape your body nicely and it will make it look even more beautiful- after trying out other types of movement I realised they are all beneficial. Kangoo Jumping will also help you have a clearer mind, it will make you look in the mirror and feel so much gratitude for your arms, your legs, your core, your back, your strength ❤
My wish is to inspire you to join my classes because you love the buzz, the energy, the laughs , the music, the after feeling. Because you want to move your body ,and not because you want a summer body...
This cold weather has me craving summer again! Only wish I could be back in the sun again ☀️😭
BREAKFAST BURRITO // Took a leftover sausage from last night's feasting at @sophieellis1985
's house, and folding it into a tortilla wrap with a scrambled egg, some avocado and cherry tomatoes.
Now off for a walk with @jennyhennypenny88
and the furry pals 🙂
Tomorrow is my birthday and I'm off to a spa after a few clients in the morning. Very excited to chill and recharge!
Have a lovely Sunday 💕
Put your hands up if you’re going back to gymnastics next week after 8 years of retirement 🙊
Superset from this weeks leg session. • Smith machine Jefferson squats 3 x 20
• High wide leg press 3 x 6-8
Jefferson’s are a great exercise to work in if you really want to hit the legs from multiple angles.
Give it a go, focus on pushing up through the heels.
Anyone else totally obsessed with their @fitbit
even on rest days?
Just giving my rest day strap a dedicated post as it doesn’t usually get much air time 😂
I love tracking my steps, activity levels, calorie intake and sleep patterns and my @fitbit
manages all that perfectly! This is the third Fitbit model I’ve had and not had a single problem with any spec 🙌🏼
#fitbitfriend #findyourfit #myreasonis #fitbitblaze
F R E N C H P R O T E I N T O A S T
high protein French toast served with sticky cooked apples and @arla.uk
skyr natural yoghurt.
What you need:
🔸1 slice @dr_zaks_ltd
high protein bread
🔸1 tsp @natvianaturalsweetener
🔸1/2 tsp cinnamon
Lighter 🔸60g apple
🔸12g Manuka honey 🔸1 tbsp @proteinworld
zero calorie slender golden syrup
skyr natural yoghurt
What to do:
1. Crack your egg into a wide bowl and add in the sugar and cinnamon. Pop in your bread and leave to soak.
2. Cut up your apple into slices and put into a pan with the honey and syrup. Whilst the apples are cooking turn over your bread to soak the their side.
3. Put your butter into a frying pan and add in your eggy bread. Fry on each side for about two minutes.
4. Load everything up on the plate and add a cheeky extra dash of syrup if you wish!
I wanted a low calorie, super easy starter before dinner last night. Regular nachos can be pretty high in calories and has very little protein.
Instead of nacho chips I used reduced-fat pork scratchings/rinds.
They're high in protein, surprisingly lower in fat and calories too.
I just added some pre-made salsa, some vegan cheddar-style "cheese" on top (my girlfriend can't eat dairy) and popped in the oven for a few minutes to melt the cheese.
If you have a savory craving, this is amazing 😍
#nachos #mexicanfood #cheese #porkscratchings #weird #diethacks #recipe #homemade #irishfitfam #irishfitness #ukfitfam #ukfitness #protein #plantbased
“... I guarantee he did it from a position of fuck you. A wise man’s life is based around fuck you. The United States of America is based on fuck you. You have a navy? Greatest army in the history of mankind? Fuck you! Blow me. We’ll fuck it up ourselves.”
- The Gambler .
Worth the rewatch last night. 👌🏽
Fasted 9km in the bag to start off the day.
The fact the circuit was 9k and not 10 slightly gets to me, but c’est la vie.
Now refuel with smoked salmon, eggs and fruit, a few emails, some reading and chill. Now that’s a good day.
Building my dream to live the dream🖤
Owning my own gym with my best friend and I am proud of us and how far we have come 🔥 Here’s to spending every day growing together and building our dream of helping others in the fitness world 🖤 @me_pt18
Posing routine from yesterday 🙌💪 ➖➖➖➖➖➖➖➖➖ Coaching/Personal Training Packages
* 1-1 Training sessions
* Tailored Training plans
* Tailored workout plans
* Online coaching
Get in touch for more details 📩
“Understand that where you are now and what you’re capable of becoming can be ever progressing”
So lucky to call them my best friends ✨💜
Happy Sunday everyone !
Why not start your journey with us ❤️ our team believe in everyone that comes through our doors and work with you to achieve your goal 👊
Ring us on 083-4426275 or any of our B2a centers today or just Dm the page or fill your details on link below on our website 👩💻👇 http://b2a.ie👈
Real people ,real results ❤️
A lil’ bit of Sunday morning omelette-egge. Workout later 👊🏻
It’s Sunday and I’m dreaming of this vegan roast by @fussyveggieguide
I got sick of Sunday roasts when I lived at home because my mum made them week in week out, and then when I moved to England all I wanted every Sunday was a roast 🙄😂 don’t know what you’ve got till it’s gone 🤷🏻♀️ @lindamccartneyfoods
Rosemary and onion sausages go perfect with all the veg & gravy for you plant eaters out there- you’re welcome 😜
Who’s roastin’ today? Any other meat free substitutes let me know in the comments pretty please 😆👇🏼
One of those ☔️ days. Shame it’s about 20 degrees colder than this day 🙃
WANT TO RUN | Morning everyone, happy Sunday! Isn’t the weather just glorious today?! ☔️😂 I actually switched up my weekend training and ran yesterday instead of this morning in anticipation of the 🌧 but I seem to have fallen into a habit of writing about running on a Sunday so we’re gonna roll with that ...
My message for today is that not every run is easy! In fact some will be damn right hard! And that’s okay ... it’s not supposed to be a breeze. Take yesterday’s run for instance, I managed a solid 12k. Now it wasn’t easy by any means, but I didn’t start to tire til around 8k. In total contrast, last Sunday’s run was an absolute grinder! I was shattered by about 3k and my legs felt like that had nothing to give the whole way round 😫
So what changed?? The honest answer is MINDSET. Last week I woke up and I just wasn’t in the mood. Told myself I didn’t want to run and as a consequence I hated it the whole way round. Fast forward to this week and I just embraced it. Forgot about time or splits and just ran. And yes my pace was a bit slower than usual but that’s okay! I genuinely enjoyed just running. And when it got a bit tough, I dug down and found the mental strength to push through
If you start your run with a negative mindset, chances are it isn’t going to go so well 🙅🏼♀️ And when the going gets tough you’re more likely to give in. Instead, take the pressure off, be grateful for being able run, and just embrace it! If you actually WANT to run and you enjoy yourself, chances are you’re going to run a lot better! 🏃🏼♀️
If you’ve got any tips on how to push through the mental barrier when you’re running, I’d love for you to share them below👇🏻
#katielouhealth #balancingfitnessfoodandfun #healthybody #healthymind #fitlife #fitspo #ukfitfam #girlswholift #eathealthy #trainhard #livewell #health #fitness #befit #fitness #fitnessmotivation #gym #gymshark #runday #sundayrunday #girlswhorun #london
💥💥Too busy to work out?! Check this out from @madegains
I was talking to a good friend of mine the other day and he said, “I’m very busy man, I’ve been juggling a lot of balls”…. 😂😂😂🤣🤣💀💀
Full-body workouts are an excellent way to train on a regular basis, but are probably the BEST way to train if you only have a one or two days per week to train.
The picture above is an example of two full body workouts that can be done in a week. Exercises can be modified based on a lifters personal preferences.
The winter bulk has begun time to say good bye to them abs and put on some good size 💪🏼
Had such a lovely time wiv my hubby. York you have been amazing from what I remember (haha) love ya @markh737
Celebrating AJ win with my guy!!! 💯🥊👊🏼💪🏼@nikbn1_rrr.ent
check out his new track natural born hustlerz dropped yesterday!!! pure fire!!! 🔥💯🔥💥
Cocktails going to my head! 💫 love u @markh737
When Sunday night got you playing with Snapchat filters 😂💁♀️
First time in a few weeks I’ve felt comfortable to rock my lilac number. Motivation is back. Consistency is KEY 💜
Have an amazing weekend and keep smiling ☺️
I am so happy to be able to go back to the gym after nearly a month off due to breaking my arm. I still can't lift with my right arm until it has healed but I've still been able to get some cardio, bodyweight and machine leg work and left arm work in 💪🏻. Yesterday was the 2nd time I went back in and I am definitely feeling much better for it!