#girlgains 811.594K Posts

"These blue slush BCAAs taste unreal!"💙 - @chloecarder7
🤶🏽🎁🤶🏽🎁🤶🏽🎁 Still don’t know what to buy a loved one for Christmas.. what about a gift voucher for some personal training sessions! Get their new year started the right way! Buy one, five, ten, or more sessions for them to use throughout January! Give the gift of fitness this Christmas! 😁 Drop me a message for more information! 💪🏽🎁💪🏽🎁💪🏽🎁
#transformationtuesday 22nd June 👉🏻 11th December This is one of my clients, she still enjoys life...has a few glasses of wine over the weekends and meals out with friends, but she has stayed consistent over the months. ☺️ Her body composition has changed massively (even more than these pictures reflect). Her strength has shot up along with her confidence and she enjoys training 3-4 (usually 4) X per week! 🏋🏻‍♀️ We have been now been through a phase where our priority was developing lean muscle tissue, and a fat loss phase. Her sessions consist of both compound and isolation movements and are tailored to her as an individual, she roughly tracks her intake where possible but isn’t afraid to be flexible with it. Consistency pays off, what a way to enter the new year 🙌🏻 so proud of this one ☺️ My team - @dbfitandfocused
BENCHY BENCH PB 🙋🏼🙋🏼 Yesterday I finally loaded the blue plates on to the bar and pressed 60kg 💪🏼 Another massive milestone for me ticked off my list ✔️ Ok so it wasn’t the fastest rep (watch until the end to see my reaction 😂) and my bum popped up a tiny bit (Or at least this video makes it look like it did) so it would have been red lighted in a comp #isitreallyapbthen BUT I frigging pressed the dam weight, with a pause and even colour coordinated my outfit 🤗 Thanks camera man @markaharvey and @philly_fleming for the support! @alechewstone programming getting me all the gainz 🔥
Cosy jumpers, snow and double waffles ☺️❄️ Peanut butter berry and banana protein waffles topped with banana, persimmon, chocolate, coconut and @almighty_foods hazelnut fuj 🍫🥥 food makes me happyyyyyy😄 Shame trekking through the snow every morning doesn’t yield such happy feelings... 🌨
Happy happy hump day everyone 🐪 As always, please see above, the hump, today ft. my basket of washing.... Does anyone else struggle to get their clothing transferred from the basket to the drawers? 🙈😐 The biggest lesson I have learned in the past 6 months is that food is definitely your friend, not foe. I used to be so bad for substituting good, filling, nutritious food for a bag of chocolate which is what held me back for so long. You can't grow and change your body composition by simply eating sugar... You need to fuel your body with all the carbs, protein and fats it needs to build! 'You can't outrun a bad diet' has got to be my favourite saying as it couldn't be more true. I am living proof 😂 Pick your goals and get some professional advise on how to fuel your goals, then stick to it and you won't ever look back 😘 #girlgains #progress #motivation #fitfam #bikinibody #motivationquote #legday #qauds #bööty #eatclean #instafitness #balance #girlsthatsquat #fitspo #gains #instafit #fit #gymlife #pushpullgrind #flex #trainhard #grow #bootygains #ukfitfam #fitnessmotivation #grind #strength #fitnessgear #progress #humpday
Clearly haven’t been down the cardio end at the Stadium for a while - WHERE DID THIS FULL LENGTH MIRROR COME FROM?! 😂😂😂 #praisethelawd 🙏🏼🎉☺️ (just in time for the refurb where it’s probs gonna be removed or something 🙄). Also #panic - 2 of my regular gyms are shutting next week right before Xmas, HOW AM I GOING TO TRAIN?! 😩😩😩 A erm...small mix up this morning meant my 5am get up to teach GRIT turned into me not teaching and popping down the road to hit a mega leg session instead before my first aid course! My training plan has me down to train lower body 3 times a week, but I’ve been struggling to fit it in around 16 classes at 6 different gyms and a full time job - so let’s just say I’m doing 2 death sessions which are an evil amalgamation of the 3! 😩🤢😷🔥 A little #postworkout booty pump pic after roughly 1 hour 10 Mins of squats, quad focused leg press, leg curls, leg extensions, hip thrusts, Bulgarian split squats, walking lunges, DB deadlifts, abductor/adductor work and calf raises. A couple of PB’s too!! I’ll just leave that little list there... Thank god I’ll be sat down for much of today learning before tonight’s classes... #refuel #gym #healthy #gymlife #girlswholift #girlswhotrain #gains #bootygains #legday #workout #girlswithmuscle #gymshark #training #cleaneating #gym #girlgains #squats
I had the pleasure of trying aerial silks at @flyingfantastic last night 🧚🏻‍♀️ again, I was surprised I was able to do any of this! Another amazing way of keeping fit if you’re looking for a new hobby in the new year - round-up on @healthistatv soon 🤗 you can try this class on a @movegb membership! . . . #wednesdayworkout #aerialsilks #aerialyoga #fitnessclass #workout #londonfitness #fitnessblogger #health #nutrition #wellness #healthydiet #healthyeating #eatwell #womenshealth #fitness #girlswholift #girlgains #transformation #foodblogger #bbloggersuk
Stealing your boyfriend’s hoodie is one of the best things ☺️😜 I had a really lovely weekend at my boyfriend’s for his birthday and we even squeezed in a workout 💪🏻🏋🏽‍♀️ With all my lectures for this term finished (where did that time go?!) and one more coursework deadline, I can start to turn my attention to Christmas 🎄🎅🏼 🍾 I’ve even got my candy cane earrings in 🎉 • It’s been said a million times before, but don’t let diets or guilt restrict you this Christmas - enjoy yourself and eat and drink whatever the hell you want! I definitely will be 😋 • Fuelled by @proteindynamix 💪🏻 my link is in my bio 🎉 • • • • #motivation #weightlifting #shelifts #gymbunny #girlswholift #fitness #strengthfeed #girlgains #workoutmotivation #healthy #healthylifestyle #gymmotivation #fitnesslifestyle #fitsporation #fitnessmotivation #girlswhosquat #beyourbest #pdarmy #proteindynamix #bodybuilding #fitspo #gymshark #gymsharkwomen #beavisionary @gymsharkwomen @gymshark @proteindynamix
Definitely a post that is going to want you having s’mores 😉 On a course all day so going to keep this one quick. Marshmallows, chocolate and a cinnamon cracker \biscuit will change your life. Have an awesome day 🧡
Spend your life doing strange things with weird people. Gestern war Mädelsabend mit kochen und Serie schauen. Ich freue mich jede Woche auf diese Abende! . #mädelsabend #mcfit #rheine #osnabrück #getfit #workout #fit #fitness #training #abs #fitnesslifestyle #girlswithmuscles #instalike #fitspo #trainhard #fitgirls #fitfam #gymgirl #girlgains #nopainnogain #gains #instafit #girlswholift #Squats #fitlife #fitnessaddict #blonde #longhair #fitchick #fitnfemale
So Christmas is coming, we’re all aware of this 😂 Ask yourself one question, How does the prospect of all that food and drink make you feel? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The idea of all that food and specifically all that SUGAR used to make me feel so fucking anxious. And I remember feeling disgusting and vile after eating one too many chocolates. Literally hating myself and my body for what I’d consumed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I won’t allow myself to feel that way this year, and I couldn’t even care less how my body is going to look come January. Do you want to know why? It’s simple. I love my body. I love everything it does for me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One thing I’ve learned from @iammelwells’s (and trust me there’s more than one 😝) is that even if you DO eat more than maybe your body can process easily, you are much more likely to digest, and use the nutrition in that food, because even chocolate and cheese DO have nutritional benefits for the body 😉 IF you are kind and loving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The moment you start to panic about the number on the scale or the width of your waste, when those self deprecating self loathing thoughts start to come in, is the moment you will start to release stress hormones into your body, which will inhibit the way you digest your food. And those words will also sit with you, and make you feel like shit even more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be mindful, eat with care, enjoy the food that’s in front of you. But try to focus on other things. Take the attention away from food and onto your family or whoever you spend the holidays with. Don’t allow yourself to feel guilt, love your body no matter what and enjoy your holidays! 🎄 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PC @wesprinkle for @yogi.bare
Hey morning! Someone told me about #wellnesswednesday last week so that’s what I’m focusing on today. 5.30am start so I could get a workout done before the little man woke up, the details and clips are in my stories. Wellness for me always includes my head too so I had a couple of niggly things that I’d been putting off, bank related life admin which btw I hate 😫 so straight after I got to it and sorted it out. Needless to say it took two minutes so I could’ve easily done it sooner but I’m bad for putting that stuff off. Then I even had time left to write the Christmas cards and have a quick tidy before the toddler woke up. So now I feel 10 times lighter having had a decent work out but feeling even better for ticking off some of my to do list ✅😇 Off to kindergym this morning then not quite sure what the rest of the day will bring. So happy wellness Wednesday ☺️❤️ have a great day! . . . . . . . . . . #workoutwednesday #healthybodyandmind #fitmumsofig #glutes #absfordays #workoutmotivation #workout #absafterbaby #liftingweights #mumlife #personaltrainer #fitmum #fitmummy #strengthtraining #fitmom #absafterbaby #eatclean #leangains #fitnesslover #gymlove #fitnesslife #fitfam #ukfitfam #aberdeen #girlgains #strongnotskinny #postnatal #scottishfitfam #fitchicksrock
✨ S T A Y C A L M ✨ . 🙏🏼Reminding myself that ‘anything that angers you is for teaching you patience’ . Yoga is less about the shape and more what you learn from it. Learning to stay calm in a deep backbend and breathe patiently is transferred into staying calm in an often overwhelming and hectic world ❤️ #spreadlovenothate . . . #womenempowerment #spreadlovenotlegs 🌚😂 #loveyourbody #backbend #kingpigeon #ekapadakoundinyasana #positivevibes #yoga #yogaeverydamnday #yogi #yogagirl #yogalife #yogisofig #yogini #fitness #yogajourney #yogaforlife #entrepreneur #girlgains #bossbabe #gratitude #patience #kindness #mindfulness #determination #huddersfield #leeds #yogainhuddersfield #yogawithelle
The ocean makes my soul happy 🌊🌴 (But mostly these two)
❗️10 things about me❗️ 1. I’m 5”6 (boring one to start eh) 2. I sing, I used to do solo performances at school and through sixth form, and was also in the school choir🤓 3. I used to swim for the county and competed in horse riding competitions weekly! 4. Im a skier, I go to the French alps once a year... and have a skiing trip during prep...with all the lovely French food 😭😂 5. I’m a maasssive hopeless romantic, I am absolutely in love with love and that connection with someone, but I get silly and think with my heart and not my head! Probably why I’ve been single for 3 years😩😂 6. My nickname has always been “Dicko” but my friends have started calling me “bambi” 😩😩 because I drank too much on a night out and my legs would just not hold me up😂😳 7. I struggle a lot with anxiety, whether it’s work, talking on the phone or with friendships, I never really stay in the same friendship groups either. 8. I studied Nursing for 2 years but became really unhappy and struggled and so I quit and moved home and I’m going to study Sports Therapy next year, can honestly say I’ve never been happier. Nothing is more important than your happiness😁 9. I’m very family orientated, I spend whatever time I can with my family, but my family don’t really understand the whole fitness and bikini competitor thing🤷🏼‍♀️ so it’s a bit of a struggle! They tell me to not get “too big” (as well as many other people) but my aim is big legs and shoulders etc (probably a wellness competitor) 10. I have been working on being more selfish this year, for my self growth& happiness but I’ve come to terms with the fact I’m just a very selfless person, I can an absolute buzz off of making others smile and creating relationships with people. I just love to see people happy ❤️
Happy hump day guys 🤗🍑breakfast before hitting the gym for my heavy session is 2 unsalted rice cakes with smashed avocado, grilled bacon medallions, sautéed mushrooms & scramble eggs made using 1 egg and 100g egg whites _ #gymgirls #bbggirl #bbgarmy #fitfamuk #bbggirls #bbg1 #girlgains #girlswholift #carbs #nutrition #iifym #weightlifting #foodisfuel #strengthfeed #fitfood #ukfitfam #instafood #iifymgirls #eattogrow #micros #macros #healthyeating #starfoodpick #eatforabs #strongnotskinny #foodporn #flexibledieting #leangains
Good morning all, let’s begin the day with a #bootypump because it’s Wednesday and #whynot 🍑🍑🍑 - Today’s it’s work first and workout later 💃🏻 #happyhealthyhattie
On the third day of Fitmas... my true love gave to me squat holds to build my hiney! Your circuit should be up to four minutes now!! 1. Warm up 2. Burpees 3. Bear crawls 4. Squat hold Make sure you hashtag #12dayfitmasfs if you want to be entered for one of two prizes happening! Each video is an entry! Make sure you're following @franchesca_calhoun for the even days! Must be following both of us to win the prize!! Happy humpday & squat day friends! Do you prefer squats or lunges?🎅🏻💪❤ #fitmaschallenge #joinus #bootygains #ensusiasm
A B V E N T D A Y 1️⃣3️⃣ Well hello Wednesday! I literally can’t keep track of the days at the moment but I was up and out for a quick circuits class this morning - interval sprinting! I don’t mind a run but this was a killer! No better way to start the day 👍🏽 . . . #wednesday #wednesdayworkout #workout #workoutdone #workoutmotivation #Protein #proteinbreakfast #ProteinKick #preworkout #preworkoutsnack #preworkoutfuel #MyProtein #MyProtein #proteinshake #GirlGains #womenwhorun #WomenWhoLift #WomenWhoSquat #humpday #humpdayworkout #cardioday #cardioworkout #circuittraining
Bendag blev klaret igår inden jeg skulle på nat💪🏼havde en helt vild god træning😍på nær at jeg havde glemt at oplade mine høretelefoner👎🏼det var bare skod🤣 Nu venter jeg på æbleskiver😜inden jeg vil ligge mig til at sove😴senere skal endnu en vagt nedlægges og der skal køres skulder idag wee😍det elsker vi #motivation #fit #socialenvy #fitness #gymlife #pushpullgrind #grindout #instafitness #gym #trainhard #eatclean #dedication #strength #fitnessgear #booty🍑 #shredded #squat #sweat #grind #lifestyle #pushpullgrind #Instadaily #girlgains #bootcamp #goals #gymgirl #progress #instagood
CAN YOU EAT OUT AND STAY IN SHAPE 🤷🏼‍♀️ - YESSS, yes you can and I’ll give you my tips that I stick to which enable me to enjoy my food out without it being detrimental to my goals and waist line ✅ - Stick to lean meats, go for the carbs on the menu that haven’t been in the deep fat fryer, sauce/dressing ask for on the side, DON’T be afraid to ask the waiter how something is cooked I personally sometimes depending on the restaurant ask for my food to be oven cooked or dry fried to stay away from extra kcals from oils etc. Sharing is caring so I encourage you to go halves on a pudd rather than munching your own.... I tend to have a spoonful and that’s enough for me and suppresses any sweet cravings. Stick with the H20 and take your time eating your lovely meal.... 😋 - I would like to be clear in saying that sometimes a meal out with a big fat burger, fries and your own pudd is also ok too but for me I eat out a lot therefore remaining accountable 9 times out of 10 is important for me. 🤗 - Thank you @thefatgreektaverna for a delish lunch yesterday whilst doing hours of Christmas shopping with my @geoweedy 🎄❤️
Alert 🚨 Alert.. another long post and enjoy some pictures of me proud and happy as hell after completing an EPIC class @unit27thailand (which I miss too much already!) . . So this mindset has all stemmed from the speech I listened to the other day. The link to it is in my bio so if you get the chance I honestly could not recommend enough that you listen! It has come to my attention.. WHY do I post on Instagram? Why do any of us post to social media? To get likes? To get followers? To just FEEL significant? I’m not going to lie to you, these aren’t the entire reasons behind why I post but they are definitely part of it. Well HELL TO THAT. I want my Instagram to mean something. I want it to HELP people. I don’t want to sit on my phone constantly worrying about who liked what, do I look fat in that picture, do I look unattractive.. because WHO CARES! the people I know, and the people who I will know and meet for real. Those people will know what I look like, they’ll know who I am. So why am I trying to impress those who I will never know? If a picture is getting across the message I want, if I’m happy in a picture and I want to share that with you.. then I am going to post it! This picture for example... I wasn’t going to put it up on my Instagram because I thought it wasn’t “Instagram worthy”... WHY?! I’m clearly happy in the picture and I’m proud of what I’ve accomplished. so why not share that with you all! . . The real reason I wanted to create a fitness Instagram account was because I wanted to help people. I wanted to educate people on things health and fitness and how to improve your life using it! I wanted to share with people things I accomplished to show them that anything is possible, if I can do it so can everyone! I wanted to teach people not to get caught up in FADs and not get drawn into thinking that people walk around looking like their insta pics 24/7, and honestly that’s not what I’ve been doing. I want to work to show people that beauty is not what you see outside but what’s inside. To me a smile is the most beautiful thing that can be worn. So from now on I’ll be smiling more and caring less! and I hope you all join me!
Gooooood morning lovelies!!💙 . I survived the 13.5h shift yesterday and I was exhausted.. I think I still am🙈 but hopefully a lil upper body session and a yummy breakfast will lift me up ☺️ . Here is a mini circuit a did the other day to finish off my leg session! It only takes 7 min and will get your heart rate up burning a few extra calories! Easy movements that everyone can do! Grab a mat, a KB, a med ball (optional) and a timer and let’s go! . Set a timer at 7 min and do AMRAP of these exercises, the only rest is moving to the next exercise!💪🏼 • Squat jumps x10; • Med ball sit ups to throw x10 (or just sit ups); • KB swings x10. . That’s it! I managed to do 5 rounds, how many can you do?? . Happy hump day!!💙 Och glad Lucia till alla mina svenska följare!🌟
Okay, so I’ve hit the all time Keto jackpot🎊😍 I made bacon chips with guacamole dip I made it two night ago and just kept forgetting to post it 🙈 So I’m officially at the airport heading to the Caribbean and not nearly at the weight I wanted to but I’m excited for the new year and really hope to reach my goals by this time next year 💕
Looking for a simple and delicious Christmas dessert? This persimmon bake with millet turned out heavenly, so delicious and moist, yet totally guilt free 😉 recipe is posted on my blog (direct link in bio) 🧡 #persimmon #christmas #healthylife #healthydessert #healthyfood #foodheaven #foodstagram #healthysnack #healthybreakfast #wholefoods #healthspo #health #fitfood #fitfam #thefeedfeed #foodphotography #cleaneating #nutritionist #eatclean #healthylifestyle #healthychoices #girlgains #foodphotography #foodstyling #cleanfood @thefeedfeed #prehrana #prehrana #foodphoto #nutritioncoach #sladica #pojejme
Be fearless in the pursuit of those goals that set your soul on fire 🔥
TRY • TRY • & TRY AGAIN 💪🏽 Life’s not perfect and sometimes you do fail. My fail at the clean around 14 seconds into this video😳 BUT don’t just give up. Reset and go again ✅ 5 sets: 2 roll outs, deadlift clean & press x 5 • Ball slams x 25⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fit #fitness #fitspo #fitfam #potd #fatloss #instafitness #girlgains #gym #weightloss #strongnotskinny #motivation #fitgirl #health #fitnessjourney #fitnesslifestyle #fitwomen #fitlife #fitnessbody #gymmotivation #fitfamily #fattofit #workoutmotivation #fitspiration #training #weightlossmotivation #goals #personaltrainer
Today’s PT session with @tallyrye was hard. Tally pushed me and challenged me. I need to stop being worried that I will disappoint or let her down. I must learn not to be scared to say that I am finding a particular exercise hard, difficult or painful. She asked me to say 3 things which I am grateful for and I chose: 1. my bum 🍑 2. My calf’s 3. My arms They are all growing in strength and definition, these are things I used to not like, especially my 🍑 I have to not be afraid to at least try and if I fail that is ok, as Tally says it’s all a work in progress. I know that I have made big improvements over the last few months with fitness, nutrition and wellbeing and I am proud of myself but I don’t want to be seen that I letting people down who have worked hard to support and encourage me: @rhitrition & @phelanwelll to name but two. Today definitely is a Hump to get over. Hope everybody has a Happy Hump Day. #girlgains #bestme #dontbeafriadtofail #dontbeafraidtotry #challengeyourself #pushyourself #onedayatatime #supporteachother #encourageeachother
#turmeric Thank you to @turmerlicious for these wonderful turmeric lattes! They are such a great idea, I can even take some to work when I'm having a low caffeine day. Turmeric has so many health benefits especially for the gut. I am going to review them on my blog soon, so stayed tuned #glutenfree #vegan #dairyfree
Roast spiced veggie salad, garlic and tamari @picassokitchen cauliflower pizza and a tamari and garlic turkey breast 🤤 Yeah, this was really good 🤤
Feeling so good after being back on the reformer this morning. I didn’t look quite as coordinated in this picture 🙈 after 12days of being poorly it was a struggle. But I did it and I’m so pleased I did!
Chocolate and raspberry oats this morning with a few pomegranate seeds in there too ❤️ Have a good Wednesday x . . . . . . . . . . #oats #porridge #porridgelover #oatmeal #oatsforbreakfast #swbreakfast #healthybreakfast #chocolateoats #proats #humpday #treats #festivefood #christmasfood #breakfastideas #breakfastgram
Typical tourist photo ft. Knee patches from falling over on the streets and ripping my tights 🤣
A modern story based on the butterfly and the cocoon 🦋 . . Website: www.squaterella.co.uk
Моя тренировка сегодня: 🚣‍♀️ гребля: 10 минут. Интервалы 30 секунд работа, 30 секунд отдых 🏋️‍♀️ становая + велосипед: 21 раз + 21 ккал, 18 раз + 18ккал, 15 раз + 15 ккал, 12 раз + 12 ккал, 9 раз + 9 ккал, 6 раз + 6 ккал Растяжка 10 минут 💪💪💪💪 . . #crossfitforlife #ourwayoflife #heretoinspire #coachmama #wellbeing #motivation #bbg #girlgains #hiit #inspiration #stretch #flexibility #gymnastics #dogcrossfit #workout #workhard #stretching #fitfamuk #strongnotskinny #workoutideas #dancerpose #yogachallenge #progressions #crossfit #hbloggers #training #slimmingworld #motivated #onamission
Happy Wednesday all! Haven’t posted in a while but I’m still alive, just pretty busy at the minute. Enjoying all the festivities that come with this time of year. Food and drink is a plenty! I had my first mince pie of the year at the weekend, don’t know why I held off for so long 😋 . Totally unrelated but I’m a fan of this gym outfit. If you feel comfortable in what you’re wearing, you’re much more likely to smash your session! It’s also a good excuse to go buy new gym gear 😏
Because what would #humpday be without a booty workout vid? - Little snippet from last nights squat session🔥 - This was either 70kg or 75kg🔥 - - - #happyhumpday #humpdayfeels #squatsfordays #squatbooty #squats #bootyfordays #bootygains #gains #legday #glutes #girlswhosquat #girlswholift #girlswhotrain #asstograss #liftheavy #trainhard #fitspo #fitfam #fitgirls #girlgains #instafit #fitlife #fitvid #workoutvideo
Wednesday = arms day 💪🏼 My training at the minute is so inconsistent, with holidays, work and Christmas on the way I have really struggled to squeeze in gym sessions. Yesterday was my first cardio hit in weeks and it honestly felt so good to just sweat it out 💧💧💧I never stick to set days to work out certain muscles groups, I like to mix it up and decide when I step into the gym what I am going to do that day. How do you like to train? Do you stick to certain days for muscle groups, or so you decide what you fancy on the day? 💚
#humpday.. Physical activity is good for the body. Good for the mind. Good for the soul ☺️ . If the gym isn’t your thing, do something to move a little more; walk, run, cycle, a dance class- pick something you enjoy and you’re more likely to stick at it 🙌🏻🕺🏻 .
Early mornings are that teensy bit easier when you’re meeting your girls ! 👯‍♀️👯‍♀️👯‍♀️ #wednesdayfriendsday