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girlswhotrain - 454.7k posts

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  • SUNDAY CHEAT MEAL 💪🏽 🍔 #Earned 
Double tap if you’d tear this up & 
Comment your go to cheat meal⤵️
  • SUNDAY CHEAT MEAL 💪🏽 🍔 #Earned
    Double tap if you’d tear this up &
    Comment your go to cheat meal⤵️
  • 32,763 568 10 February, 2019
  • Feel like Monday is bad?

Try quitting or giving up.
That will show you how bad can a day feel.

Nothing can quite compare to that empty feeling of disappointment and regret you get when you decide to turn your back on something you really want.

If you're tired of fighting, learn how to rest, learn how pace yourself.

You are more than allowed to complain, to cry and even to make a very small pity party to yourself.
Just don't unpack and live there.
Remember why you started.
Take a deep breath and go on.
Be kind to yourself has you are to other.

And if no one has told you lately or ever... I'm proud of you. So proud of your achievements, of your courage, of your strength.

You are not alone.

@nunolgram 📸

#NotAQuitter #NeverGiveUp #StrongNotSkinny
  • Feel like Monday is bad?

    Try quitting or giving up.
    That will show you how bad can a day feel.

    Nothing can quite compare to that empty feeling of disappointment and regret you get when you decide to turn your back on something you really want.

    If you're tired of fighting, learn how to rest, learn how pace yourself.

    You are more than allowed to complain, to cry and even to make a very small pity party to yourself.
    Just don't unpack and live there.
    Remember why you started.
    Take a deep breath and go on.
    Be kind to yourself has you are to other.

    And if no one has told you lately or ever... I'm proud of you. So proud of your achievements, of your courage, of your strength.

    You are not alone.

    @nunolgram 📸

    #NotAQuitter #NeverGiveUp #StrongNotSkinny
  • 424 13 3 hours ago
  • Monday’s got a bad rep... but just by changing your focus you can make Monday a positive and productive day. ⠀
I like to write down my weekly goals on a Monday and hit the ground running. 🏃🏽‍♀️ ⠀
End the day with a yoga class to keep you calm and focussed for the week ahead 😁⠀
Catch me at @fringe.yoga Epping 6.30pm and yoga for Athletes 7.30pm 🖤🏃🏽‍♀️ ⠀
Wicked photo : 📸 @cj_photo
  • Monday’s got a bad rep... but just by changing your focus you can make Monday a positive and productive day. ⠀
    I like to write down my weekly goals on a Monday and hit the ground running. 🏃🏽‍♀️ ⠀
    End the day with a yoga class to keep you calm and focussed for the week ahead 😁⠀
    Catch me at @fringe.yoga Epping 6.30pm and yoga for Athletes 7.30pm 🖤🏃🏽‍♀️ ⠀
    Wicked photo : 📸 @cj_photo
  • 159 16 2 hours ago
  • Be a rebel. Enjoy monday and find a reason to like it ⭐️
Gehört ihr eher zur Fraktion Montagshasser oder seid ihr wie ich und liebt Montage? 🙋🏽‍♀️
Ich wünsche euch auf jeden Fall einen fantastischen Start in die neue Woche ❤️🥳
  • Be a rebel. Enjoy monday and find a reason to like it ⭐️
    Gehört ihr eher zur Fraktion Montagshasser oder seid ihr wie ich und liebt Montage? 🙋🏽‍♀️
    Ich wünsche euch auf jeden Fall einen fantastischen Start in die neue Woche ❤️🥳
  • 154 44 6 hours ago
  • Gabi has the right idea here. There's no use in punishing yourself for needing to take a break. 🌌 You are valuable and worthy of care! 💜 Forgive yourself when life gets in the way of your goals. We all need a little wiggle room! 🐛 ( #📷 @healthy_fitness_gabi ) .

I gave up during my workout. Yes, that's right. When I was setting up my workout I wasn't very motivated but thought once I start I would get energised. Well, that didn't happen. Since then I've been thinking about why I gave up, as that is totally not me.
_
The obvious reason is tiredness. But it goes a little deeper than that. This week has been difficult but not how I expected it to be. We had 1 really bad night and 1 not so easy morning, but the rest of the time has been smooth sailing and I count that as a good week. Last night I even managed 6 straight hours of sleep. 
_
However,  all my energy this week has gone into making sure there were no hiccups. For eg, making sure we had all the food we needed, as quite often I call my husband to pick up bread or milk on the way home. This week I couldn't do that. So for all the little things I really had to think ahead. 
_
Then there was this overwhelming sense of responsibility for the kids, making sure the house is locked, the oven is off etc. And, wow, I really felt the pressure this week, even though I've been in this situation before. It was different this time for many reasons but I don't have space to right them out.
_
So, when it came to my workout I just had nothing left for myself. I don't feel guilty or shame for it I just see it as life giving me a challenge. And next time I will take better care of me too. I feel, for me to be a good mum I also need to take care of me too, otherwise, things will start to unravel. .
.
.
_
#health #fitness #fit #fitnessmodel #fitmomsofig #pregnant #workout #bodybuilding #everydayfitness #homeworkouts #training #mumslife #strongbeatsskinny #active #strong #momlife #womeninspiringwomen #postpartumjourney #pregnantandperfect #mutimiteszel_fitt #exercise #postpartumbody #girlswhotrain #fitmoms #womenempowerment #womensupportwomen #celebrateyourself #bosschicks
  • Gabi has the right idea here. There's no use in punishing yourself for needing to take a break. 🌌 You are valuable and worthy of care! 💜 Forgive yourself when life gets in the way of your goals. We all need a little wiggle room! 🐛 ( #📷 @healthy_fitness_gabi ) .

    I gave up during my workout. Yes, that's right. When I was setting up my workout I wasn't very motivated but thought once I start I would get energised. Well, that didn't happen. Since then I've been thinking about why I gave up, as that is totally not me.
    _
    The obvious reason is tiredness. But it goes a little deeper than that. This week has been difficult but not how I expected it to be. We had 1 really bad night and 1 not so easy morning, but the rest of the time has been smooth sailing and I count that as a good week. Last night I even managed 6 straight hours of sleep.
    _
    However, all my energy this week has gone into making sure there were no hiccups. For eg, making sure we had all the food we needed, as quite often I call my husband to pick up bread or milk on the way home. This week I couldn't do that. So for all the little things I really had to think ahead.
    _
    Then there was this overwhelming sense of responsibility for the kids, making sure the house is locked, the oven is off etc. And, wow, I really felt the pressure this week, even though I've been in this situation before. It was different this time for many reasons but I don't have space to right them out.
    _
    So, when it came to my workout I just had nothing left for myself. I don't feel guilty or shame for it I just see it as life giving me a challenge. And next time I will take better care of me too. I feel, for me to be a good mum I also need to take care of me too, otherwise, things will start to unravel. .
    .
    .
    _
    #health #fitness #fit #fitnessmodel #fitmomsofig #pregnant #workout #bodybuilding #everydayfitness #homeworkouts #training #mumslife #strongbeatsskinny #active #strong #momlife #womeninspiringwomen #postpartumjourney #pregnantandperfect #mutimiteszel_fitt #exercise #postpartumbody #girlswhotrain #fitmoms #womenempowerment #womensupportwomen #celebrateyourself #bosschicks
  • 2,338 2 16 February, 2019
  • Post-cardio yesterday 😅 Think I’m finally starting to see changes in myself now my weight is dropping! Excited to see how different I’ll look by the summer at the end of my cut 🙌🏼
  • Post-cardio yesterday 😅 Think I’m finally starting to see changes in myself now my weight is dropping! Excited to see how different I’ll look by the summer at the end of my cut 🙌🏼
  • 126 15 4 hours ago

Latest Instagram Posts

  • Crawling into the week? Do it with intention 💪🏻 Game On!
  • Crawling into the week? Do it with intention 💪🏻 Game On!
  • 9 1 16 minutes ago
  • Week 7 check in: 
Weight: 136.4 (- 2oz)
Waist: 26.25 (-.25)
Hips: 35.75 (-.25)

After a steady but small gain for February it actually felt good to see a tiny drop this week. Not much going on here. Just hangry, like alot lol. My training is a bit more intense for February and the cardio is actually lower which I do love. We are upping cardio 5 mins this week except on glute days. Other than thinking about eating 24/7 I am very happy with my body. My waist and hips keep shrinking weekly, my quads are definitely coming in and my butt keeps growing (had to hop into my jeans this week haha) 😜 **last picture is a totally relaxed pose to show everyone that I do have skin issues but they have been improving immensely over the past couple weeks. Girls gotta keep it real 😉

#10weeksout👙 #npc #npcbikini #girlswhocompete #girlswholift #girlswhotrain #preplife #alwayshangry #fit #fitfam #fitness #fitmom #hiswifelifts #keepingitreal #fitness 
Team: @spikerfitness
  • Week 7 check in:
    Weight: 136.4 (- 2oz)
    Waist: 26.25 (-.25)
    Hips: 35.75 (-.25)

    After a steady but small gain for February it actually felt good to see a tiny drop this week. Not much going on here. Just hangry, like alot lol. My training is a bit more intense for February and the cardio is actually lower which I do love. We are upping cardio 5 mins this week except on glute days. Other than thinking about eating 24/7 I am very happy with my body. My waist and hips keep shrinking weekly, my quads are definitely coming in and my butt keeps growing (had to hop into my jeans this week haha) 😜 **last picture is a totally relaxed pose to show everyone that I do have skin issues but they have been improving immensely over the past couple weeks. Girls gotta keep it real 😉

    #10weeksout 👙 #npc #npcbikini #girlswhocompete #girlswholift #girlswhotrain #preplife #alwayshangry #fit #fitfam #fitness #fitmom #hiswifelifts #keepingitreal #fitness
    Team: @spikerfitness
  • 11 1 17 minutes ago
  • Time for a lil bit of hustle and a whole lot of heart 💪🏽😍
______
You ready?
What are you training today? It’s time to switch it up for me, so it’s legs for me today. 
_
Happy Monday everyone 😘
___________
#fuelyourpassion
  • Time for a lil bit of hustle and a whole lot of heart 💪🏽😍
    ______
    You ready?
    What are you training today? It’s time to switch it up for me, so it’s legs for me today.
    _
    Happy Monday everyone 😘
    ___________
    #fuelyourpassion
  • 80 3 20 minutes ago
  • #fitdutchies - Take a small step everyday ✨

Vandaag heb ik een drukke gezellige dag, eerst lekker cupcakes maken met mijn neefje, daarna uiteten en dan naar de film ‘verliefd op cuba’. Daarom had ik geen tijd om naar de gym te gaan en heb ik een home workout gedaan💪🏻🤗 Train jij wel eens thuis? 😘
  • #fitdutchies - Take a small step everyday ✨

    Vandaag heb ik een drukke gezellige dag, eerst lekker cupcakes maken met mijn neefje, daarna uiteten en dan naar de film ‘verliefd op cuba’. Daarom had ik geen tijd om naar de gym te gaan en heb ik een home workout gedaan💪🏻🤗 Train jij wel eens thuis? 😘
  • 49 5 29 minutes ago
  • GLUTE AMNESIA?!😰⁣⁣
⁣⁣
Do you suffer from knee pain, tight hips, lower back pain or a lower belly pooch you just can’t get rid of?!⁣⁣
⁣⁣
If you sit a lot during the day, your hips are tight from being in constant flexion (aka bent!). This tightness causes your glutes to often shut off, which means all of that squatting and lunging and deadlifting may not actually be working those glutes!⁣⁣
⁣⁣
It may mean you’re potentially risking pain and injury because other muscles are engaging and working so that you can squat, deadlift and lunge.⁣⁣
⁣⁣
Do you find yourself wondering why your lower back often hurts? Or why you only feel your quads during some of these compound moves? It may be because your glutes aren’t actually working/ engaging because they aren’t activated! And why aren’t they activated? Because your hips are locked up!⁣⁣
⁣⁣
Glute Activation and unlocking your hip flexors means reversing the effects of sitting so you prevent and alleviate injury, it can help you lift more and run faster. If you actually get the muscles activated and working and STRENGTHEN through the range of motion you’ve established, you can actually improve your mobility, unlock your hip flexors and prevent and alleviate low back and hip pain (as well as even knee pain among other things!)⁣⁣
⁣⁣
ALSO did you know that tight hip flexors can actually contribute to that hard to get rid of lower belly pooch!?! Well they can!⁣⁣ All the more reason to unlock those hips and get those glutes properly activated and firing correctly.⁣⁣
⁣⁣
Start your glute workout with a proper activation to wake up those muscles! I’m doing a quick demonstration of a banded 45 degree step back in the above video, one of my go to glute activations. Some other great ones especially if you feel as though you may suffer from tight hips are; glute bridges (many variations), clam shells, leg swings, half kneeling hip stretch.
  • GLUTE AMNESIA?!😰⁣⁣
    ⁣⁣
    Do you suffer from knee pain, tight hips, lower back pain or a lower belly pooch you just can’t get rid of?!⁣⁣
    ⁣⁣
    If you sit a lot during the day, your hips are tight from being in constant flexion (aka bent!). This tightness causes your glutes to often shut off, which means all of that squatting and lunging and deadlifting may not actually be working those glutes!⁣⁣
    ⁣⁣
    It may mean you’re potentially risking pain and injury because other muscles are engaging and working so that you can squat, deadlift and lunge.⁣⁣
    ⁣⁣
    Do you find yourself wondering why your lower back often hurts? Or why you only feel your quads during some of these compound moves? It may be because your glutes aren’t actually working/ engaging because they aren’t activated! And why aren’t they activated? Because your hips are locked up!⁣⁣
    ⁣⁣
    Glute Activation and unlocking your hip flexors means reversing the effects of sitting so you prevent and alleviate injury, it can help you lift more and run faster. If you actually get the muscles activated and working and STRENGTHEN through the range of motion you’ve established, you can actually improve your mobility, unlock your hip flexors and prevent and alleviate low back and hip pain (as well as even knee pain among other things!)⁣⁣
    ⁣⁣
    ALSO did you know that tight hip flexors can actually contribute to that hard to get rid of lower belly pooch!?! Well they can!⁣⁣ All the more reason to unlock those hips and get those glutes properly activated and firing correctly.⁣⁣
    ⁣⁣
    Start your glute workout with a proper activation to wake up those muscles! I’m doing a quick demonstration of a banded 45 degree step back in the above video, one of my go to glute activations. Some other great ones especially if you feel as though you may suffer from tight hips are; glute bridges (many variations), clam shells, leg swings, half kneeling hip stretch.
  • 21 2 40 minutes ago
  • 🙈🙈🙈🙈🙈
*
Don’t like these super close up selfies but someone was in the way of my usual mirror AGAIN!!🤨
*
Today is usually a rest day (well...a work day) but I have the week off..the joys of working for NHS🏥and getting what works out as pretty much 8 weeks holiday a year!!😁
*
So obvs I had to go and do an extra session💪🏻...decided to train back & shoulders...not 2 body parts I usually train together but worked pretty well👌🏻
*
Day 3 😂 of my cut...and i’m still eating a fair amount just being more conscious of extra snacks i’d usually have that aren’t needed.
*
Hope you all have a great start to the week😘
*
*
*
*
*
#workout #girlswholift #upperbody #girlswhotrain #weighttraining #liftingweights #gymselfie #mondaymotivation
  • 🙈🙈🙈🙈🙈
    *
    Don’t like these super close up selfies but someone was in the way of my usual mirror AGAIN!!🤨
    *
    Today is usually a rest day (well...a work day) but I have the week off..the joys of working for NHS🏥and getting what works out as pretty much 8 weeks holiday a year!!😁
    *
    So obvs I had to go and do an extra session💪🏻...decided to train back & shoulders...not 2 body parts I usually train together but worked pretty well👌🏻
    *
    Day 3 😂 of my cut...and i’m still eating a fair amount just being more conscious of extra snacks i’d usually have that aren’t needed.
    *
    Hope you all have a great start to the week😘
    *
    *
    *
    *
    *
    #workout #girlswholift #upperbody #girlswhotrain #weighttraining #liftingweights #gymselfie #mondaymotivation
  • 74 8 52 minutes ago
  • Monday’s got a bad rep... but just by changing your focus you can make Monday a positive and productive day. ⠀
I like to write down my weekly goals on a Monday and hit the ground running. 🏃🏽‍♀️ ⠀
End the day with a yoga class to keep you calm and focussed for the week ahead 😁⠀
Catch me at @fringe.yoga Epping 6.30pm and yoga for Athletes 7.30pm 🖤🏃🏽‍♀️ ⠀
Wicked photo : 📸 @cj_photo
  • Monday’s got a bad rep... but just by changing your focus you can make Monday a positive and productive day. ⠀
    I like to write down my weekly goals on a Monday and hit the ground running. 🏃🏽‍♀️ ⠀
    End the day with a yoga class to keep you calm and focussed for the week ahead 😁⠀
    Catch me at @fringe.yoga Epping 6.30pm and yoga for Athletes 7.30pm 🖤🏃🏽‍♀️ ⠀
    Wicked photo : 📸 @cj_photo
  • 159 16 2 hours ago
  • 👏👏 Class Tuesday at 8.45am with Mairead at Hampstead’s Spinn studio. Staying full body strong for all the living . Don’t take your health for granted do something about it 💪🤸‍♂️🚴‍♀️🏋️‍♀️
  • 👏👏 Class Tuesday at 8.45am with Mairead at Hampstead’s Spinn studio. Staying full body strong for all the living . Don’t take your health for granted do something about it 💪🤸‍♂️🚴‍♀️🏋️‍♀️
  • 24 1 2 hours ago
  • USE THEM WISELY. 😏
- - -
“Oh but I don’t have time...” You have as many hours and as much time as every other person on the planet, including @beyonce and so you can do the same things! (Except maybe be @beyonce 😂) Plan your time well, get what you need to do done, and more! 🙌🏻
  • USE THEM WISELY. 😏
    - - -
    “Oh but I don’t have time...” You have as many hours and as much time as every other person on the planet, including @beyonce and so you can do the same things! (Except maybe be @beyonce 😂) Plan your time well, get what you need to do done, and more! 🙌🏻
  • 49 3 2 hours ago
  • Serious bowl 🍭 what’s your fav one? 👀
  • Serious bowl 🍭 what’s your fav one? 👀
  • 129 16 2 hours ago
  • FULL VID 📺 ON FACEBOOK 
Hi Ladies,

it's important that I share this message with you so that you don't rely on 
motivation to help you achieve your goals.

Motivation will come and go like the wind. 
That's a FACT.

Set a goal that really excites you

that gives you that fire in your belly

something that keeps you so driven, it doesn't matter if your motivated or not.

Your going to turn up every time regardless.

Use motivation as a booster for when its there.

Coach Si
  • FULL VID 📺 ON FACEBOOK
    Hi Ladies,

    it's important that I share this message with you so that you don't rely on
    motivation to help you achieve your goals.

    Motivation will come and go like the wind.
    That's a FACT.

    Set a goal that really excites you

    that gives you that fire in your belly

    something that keeps you so driven, it doesn't matter if your motivated or not.

    Your going to turn up every time regardless.

    Use motivation as a booster for when its there.

    Coach Si
  • 12 2 2 hours ago