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Dinner tonight was a homemade burger, sweet potato and green beans 🍠🍔. Afternoon snack was a small amount of almonds to curb the hunger 😬🙈. Got my bags ready for the gym in the morning before work and all my food prepped for tomorrow 👌🏼... time for bed! #dietplan #homemadeburger #sweetpotato #10weekprogram #fitness #diet #slimmingworld #healthyeating #healthydinner #healthylifestyle #healthyliving
Leg Day!

That beautiful love/hate relationship! It is the most important day to come though. It breaks down the biggest muscles in the body to help build them up strong. 
Drink up! Eat your protein! Rock On!
Leg Day! That beautiful love/hate relationship! It is the most important day to come though. It breaks down the biggest muscles in the body to help build them up strong. Drink up! Eat your protein! Rock On!
Went for a (veryyyy chilly and windy) lunchtime walk to get some steps up as it’s a rest day so lunch was eaten at my desk - had turkey burgers with salad and feta (feta is literally ones of my all time FAVE foods 😍😍). First try of turkey burgers and it was so yummy! #salad #fitness #dietplan #slimmingworld #slimmingworlduk #10weekprogram #lunch #healthyeating #healthylifestyle #healthyliving
Very boring looking breakfast at my desk today - had a protein shake with almond milk and a spoon of peanut butter 🥄. Today is a “rest day” for me so I won’t be going to the gym however my boyfriend is going to see if we can play tennis tonight so fingers crossed 🤞🏼😬 #dietplan #fitness #myprotein #usn #fitnessplan #10weekprogram #healthyeating #healthyliving #healthylifestyle #healthy #shake #dietshake
Tonight’s dinner was steak, homemade chips (with a sprinkle of cheese) and broccoli 🥦🥩. It was yummy and surprisingly filling! Had to then sit and watch my boyfriend and dad eating shortbread - which was an absolute killer for me! Lunch is prepped for tomorrow and I’m ready for my bed 😴 #fitness #dietplan #tired #healthyeating #healthyliving #healthylifestyle #steak #steakdinner #steakandchips #10weekprogram #slimmingworld #slimmingworlduk #healthydinner
This morning started with a workout in the gym before Work followed by eggs and spinach on wholemeal bread for breakfast - it was yummy and filling 💪🏼😋. For lunch I had a chicken and rice salad which was nice but I couldn’t finish it - must be making some progress 🤷🏽‍♀️. Then had a walk round the harbour which was rather gloomy and veryyyyy windy ☁️💨 but got some steps in nonetheless! 
#fitness #dietplan #healthyeating #healthyliving #healthylifestyle #healthy #healthylunch #salad #10weekprogram #gym #strongnotskinny #weighttraining #slimmingworld #weightlossjourney #weightlosstransformation #slimmingworlduk
This morning started with a workout in the gym before Work followed by eggs and spinach on wholemeal bread for breakfast - it was yummy and filling 💪🏼😋. For lunch I had a chicken and rice salad which was nice but I couldn’t finish it - must be making some progress 🤷🏽‍♀️. Then had a walk round the harbour which was rather gloomy and veryyyyy windy ☁️💨 but got some steps in nonetheless! #fitness  #dietplan  #healthyeating  #healthyliving  #healthylifestyle  #healthy  #healthylunch  #salad  #10weekprogram  #gym  #strongnotskinny  #weighttraining  #slimmingworld  #weightlossjourney  #weightlosstransformation  #slimmingworlduk 
Can you believe it... Orientation is done!
Welcome 10 weekers to the program!

It was amazing to meet you and I can't wait to touch base with you all soon. Set your goals, leave the excuses at the door and let's hit our level 10!
See you Monday with gloves and wraps!
Can you believe it... Orientation is done! Welcome 10 weekers to the program! It was amazing to meet you and I can't wait to touch base with you all soon. Set your goals, leave the excuses at the door and let's hit our level 10! See you Monday with gloves and wraps!
So did Parkrun with my friend this morning (it was freeeeezing ❄️) managed to do it in 29 mins which isn’t a PB but for my first run in a while it will do for now! We then went for breakfast at harvester and it was ok - little disappointing but I ate the poached eggs, mushrooms and one tomato 🍳🍅. The beans weren’t Heinz so it’s a no from me there and the spinach was crispy so also didn’t bother with that! Going to the cinema and for dinner tonight with my boyfriend and parents and will make sure I make healthy choices 🎬🥗 #fitness #running #parkrun #dietplan #fitnessplan #10weekprogram #fitfam #fitfamuk #slimmingworld #exercise #fitgirl #friends #diet #healthyliving #healthyeating #healthylifestyle
So did Parkrun with my friend this morning (it was freeeeezing ❄️) managed to do it in 29 mins which isn’t a PB but for my first run in a while it will do for now! We then went for breakfast at harvester and it was ok - little disappointing but I ate the poached eggs, mushrooms and one tomato 🍳🍅. The beans weren’t Heinz so it’s a no from me there and the spinach was crispy so also didn’t bother with that! Going to the cinema and for dinner tonight with my boyfriend and parents and will make sure I make healthy choices 🎬🥗 #fitness  #running  #parkrun  #dietplan  #fitnessplan  #10weekprogram  #fitfam  #fitfamuk  #slimmingworld  #exercise  #fitgirl  #friends  #diet  #healthyliving  #healthyeating  #healthylifestyle 
Breakfast this morning was eggs on toast with spinach as it is a traininggggg day 👌🏼💪🏼. Lunch was chicken and rice with salad 🥗 - it was so good to have a salad! We’re going to my parents tonight and think my OH will get a takeaway with them but I’ve got my own food to cook 💁🏼‍♀️👩🏽‍🍳 #fitness #dietplan #foodplan #training #weighttraining #strongwomen #strongnotskinny #gym #10weekprogram #fitfam #fitfamuk #girlswholift #fitgirls #slimmingworld #slimmingworlduk #sw #swuk
Breakfast this morning was eggs on toast with spinach as it is a traininggggg day 👌🏼💪🏼. Lunch was chicken and rice with salad 🥗 - it was so good to have a salad! We’re going to my parents tonight and think my OH will get a takeaway with them but I’ve got my own food to cook 💁🏼‍♀️👩🏽‍🍳 #fitness  #dietplan  #foodplan  #training  #weighttraining  #strongwomen  #strongnotskinny  #gym  #10weekprogram  #fitfam  #fitfamuk  #girlswholift  #fitgirls  #slimmingworld  #slimmingworlduk  #sw  #swuk 
Only 2 more days until Orientation!
Time is flying by, but have no fear, there is still time to sign up!

Orientation is this Saturday and we would love to have you with us! We are here to help you achieve your goals!
Only 2 more days until Orientation! Time is flying by, but have no fear, there is still time to sign up! Orientation is this Saturday and we would love to have you with us! We are here to help you achieve your goals!
Breakfast today was protein shake with almond milk and a scoop of peanut butter 😋. Lunch was turkey and veg with some avocado 🥑 for a bit of moisture - turkey is pretty dry on its own! We’re having chicken sausages and sweet potato for dinner tonight and I’m buzzzzing 😍. Spoke to my PT and he said I can have salad for lunch so I’m happy about that - never though I’d say that 🙈 #fitness #dietplan #turkeyandveggies #fitnessplan #10weekprogram #healthy #healthyeating #healthyliving #healthylifestyle #weightloss #weightlossjourney #weightlosstransformation #strongnotskinny #fitfam #fitgirl
Breakfast today was protein shake with almond milk and a scoop of peanut butter 😋. Lunch was turkey and veg with some avocado 🥑 for a bit of moisture - turkey is pretty dry on its own! We’re having chicken sausages and sweet potato for dinner tonight and I’m buzzzzing 😍. Spoke to my PT and he said I can have salad for lunch so I’m happy about that - never though I’d say that 🙈 #fitness  #dietplan  #turkeyandveggies  #fitnessplan  #10weekprogram  #healthy  #healthyeating  #healthyliving  #healthylifestyle  #weightloss  #weightlossjourney  #weightlosstransformation  #strongnotskinny  #fitfam  #fitgirl 
Dinner tonight was yummy 😋. I was feeling hungry and this definitely hit the spot 👌🏼. Hoping tomorrow my body will start getting used to the diet plan and I’ll stop craving sugary snacks, however I am also missing fruit and salad 🙈 #chickenandveg #dietplan #fitness #fitfam #fitfamuk #strength #10weekprogram #dinner #strongnotskinny #fitgirls #slimmingworld #slimmingworlduk #sw #swuk
My very boring, dry looking lunch - left over Burger from last night, rice and vegetables 🍔🥦... it wasn’t as bad as it looks! I started my day with a morning gym session and then went for a walk on my lunch break - trying to get 10,000 steps without cardio is hardddd 😓. Definitely feeling better in myself though since starting the new plan! #fitness #diet #10weekprogram #strength #strongnotskinny #weights #trainingplan #strong #riceandveggies #steps #gym #fitfam #fitfamuk #personaltrainer
My very boring, dry looking lunch - left over Burger from last night, rice and vegetables 🍔🥦... it wasn’t as bad as it looks! I started my day with a morning gym session and then went for a walk on my lunch break - trying to get 10,000 steps without cardio is hardddd 😓. Definitely feeling better in myself though since starting the new plan! #fitness  #diet  #10weekprogram  #strength  #strongnotskinny  #weights  #trainingplan  #strong  #riceandveggies  #steps  #gym  #fitfam  #fitfamuk  #personaltrainer 
Anyone wanna join me for another round of this program❓
I'm looking for a workout partner❗
10 weeks 25 mins a day😊
Start this next Monday❗
#whoiswithme #lookingforaworkoutpartner #25minworkout #10weekprogram #letsdothis
B I G  N E W S! 📣 my #balancedbodybalancedmind program officially launches today! after a very successful test round (see testimonial of a very happy customer above 😁) i feel confident that it is ready for the world! if you are after quick weight loss, low carb/fat meal plans and strict guidelines on when and how much to eat, then this program is NOT for you ✖️ if you want to stop dieting forever, be able to eat anything you want guilt free and learn how to eat intuitively, then this program is DEFINITELY for you ✔️ for more information, click on the link in my bio or send me a private message/email and i will get back to you sometime today!
B I G N E W S! 📣 my #balancedbodybalancedmind  program officially launches today! after a very successful test round (see testimonial of a very happy customer above 😁) i feel confident that it is ready for the world! if you are after quick weight loss, low carb/fat meal plans and strict guidelines on when and how much to eat, then this program is NOT for you ✖️ if you want to stop dieting forever, be able to eat anything you want guilt free and learn how to eat intuitively, then this program is DEFINITELY for you ✔️ for more information, click on the link in my bio or send me a private message/email and i will get back to you sometime today!
Meet Josh. He’s one of the finest people I’ve had the pleasure to ski with. Full of funny comments and incredible turns. #novisionnoproblem #viski #adaptiveathelete #adaptedadventure #adaptthecanadianrockies @mtnorquay #10weekprogram #vi #vibanff #skibanff
Going over the "Emotional Scale" so we understand what we are putting out into the universe based on how we feel. Where do you live on Emotional scale? 1. Happy 2. Hopeful 3. Angry 4. Sad. #gamechanger #mindfulnessleader💡 #monaantwan #frequency #energy #vibes #10weekprogram #higherconsciousness #guidance #intuition #leadership #youthleader #teensmatter #revoultion #teachingthemyoung www.mindfulnessleader.org
Our 10 Week Reset with Dee Pitcock begins next Tuesday. The perfect way to start the new year with more than just intentions. There’s still time to sign up for the early bird pricing.  To learn more visit www.eventbrite.com/e/10-week-reset-with-dee-Pitcock-tickets-41316860843 (link in bio)
Our 10 Week Reset with Dee Pitcock begins next Tuesday. The perfect way to start the new year with more than just intentions. There’s still time to sign up for the early bird pricing. To learn more visit www.eventbrite.com/e/10-week-reset-with-dee-Pitcock-tickets-41316860843 (link in bio)
Too hot to train outdoors so find alternate options #badassmethod #10weekprogram #30dayprogram #leanout #toneup #getfit #brf #usethegym
We had the kick off of a new project Fit@Life in co-operation with municipality Schiedam.  #payitforward #sports#boxing#cardio#10weekprogram#crazymike#budhabless❤️❤️❤️❤️❤️
Our next Brazilian Jiu Jitsu 10 week Introductory Program starts on January 29th 2018 - Early bird rate is open until January 15th 2018 😊🤙🏻 #brazilianjiujitsu #bjj #beginners #firsttimers #startyourjourney #bjjjourney #bjjlifestyle #10weekprogram #martialarts #effectiveness #teamryanokilkenny #trk #trkstyle #kilkenny #kilkennybjj #bjj4life
Very important info in this video.

Dr. Patricia Janki and Lift.Life fitness

Wellness initiative 
10 week “I pledge” Challenge Customized and Directed by Licensed Physicians.

Program includes:
10 step weightloss program

Cooking classes

Physical therapy 
Weight training- individual and group sessions

Customized medical weight loss plan. 
For more info call 713 870 8384 
#teamliftlife#weightloss#workout#trainer#motivation#weightloss#muscle#gains#transformation#10weekprogram#md#physician#theeastsidegym#makingmoves#blessed#favored#love#health
Very important info in this video. Dr. Patricia Janki and Lift.Life fitness Wellness initiative 10 week “I pledge” Challenge Customized and Directed by Licensed Physicians. Program includes: 10 step weightloss program Cooking classes Physical therapy Weight training- individual and group sessions Customized medical weight loss plan. For more info call 713 870 8384 #teamliftlife #weightloss #workout #trainer #motivation #weightloss #muscle #gains #transformation #10weekprogram #md #physician #theeastsidegym #makingmoves #blessed #favored #love #health 
• WE • ARE • FAMILY •
The atmosphere of this community is the reason I can get up before the sun rises ☀️ , shred 4.7% of my body fat 🍑 and add 5.5kg of lean body mass 💪🏼. The gratitude I feel for Becky and Jazza’s ongoing support can’t be put into words - THANK YOU! Special shout out to the beautiful @melxoxo22 and @norziee 💗

@enlivencoaching 
#enlivencoaching #10weekprogram
• WE • ARE • FAMILY • The atmosphere of this community is the reason I can get up before the sun rises ☀️ , shred 4.7% of my body fat 🍑 and add 5.5kg of lean body mass 💪🏼. The gratitude I feel for Becky and Jazza’s ongoing support can’t be put into words - THANK YOU! Special shout out to the beautiful @melxoxo22 and @norziee 💗 @enlivencoaching #enlivencoaching  #10weekprogram 
Tuesday afternoons for me are spent educating little ones on Nutrition and wellness 🍏💕 love this beautiful activity idea created by @fitgirls.ca it’s so important that they understand how special they truly are; and that these beautiful attributes are expressed 🍏💕 blessed to work with little souls that always end up teaching me so much more than I teach them 😇🍏💕💕 #Go4Fun
Tuesday afternoons for me are spent educating little ones on Nutrition and wellness 🍏💕 love this beautiful activity idea created by @fitgirls.ca it’s so important that they understand how special they truly are; and that these beautiful attributes are expressed 🍏💕 blessed to work with little souls that always end up teaching me so much more than I teach them 😇🍏💕💕 #Go4Fun 
Hey Guys! I am SO excited to be able to announce something we have been working on!! 😍 Today we are officially launching our group Nutrition coaching services!! 🍏🌟🌟🌟🌟🌟
As someone who is so passionate about wellness and helping my clients achieve this; I truly believe that this service is going to be the one to make the biggest impact on people’s health status!!! First session starting January the 15th! - 🌟 Intimate groups of 6 🌟 10 week course 🌟 1 hour of face to face coaching with your group per week 🌟 Daily accountability emails 🌟Access to private Facebook group with all sessions recorded- watch or recap in your own time! 🌟 Our unique accountability board 🌟Bonus welcome pack 
We are offering two unique services 🍏🍎
🍎 “leaner for life” : for anyone looking to achieve long term fat loss. 🍏 “Wellbeing” coaching: for anyone wanting to achieve or maintain long term wellness. 
We are only able to take 6 people per Category; so if you wish to jump in and secure your spot- head over to the @evexia.wellbeing website for more details!
Hey Guys! I am SO excited to be able to announce something we have been working on!! 😍 Today we are officially launching our group Nutrition coaching services!! 🍏🌟🌟🌟🌟🌟 As someone who is so passionate about wellness and helping my clients achieve this; I truly believe that this service is going to be the one to make the biggest impact on people’s health status!!! First session starting January the 15th! - 🌟 Intimate groups of 6 🌟 10 week course 🌟 1 hour of face to face coaching with your group per week 🌟 Daily accountability emails 🌟Access to private Facebook group with all sessions recorded- watch or recap in your own time! 🌟 Our unique accountability board 🌟Bonus welcome pack We are offering two unique services 🍏🍎 🍎 “leaner for life” : for anyone looking to achieve long term fat loss. 🍏 “Wellbeing” coaching: for anyone wanting to achieve or maintain long term wellness. We are only able to take 6 people per Category; so if you wish to jump in and secure your spot- head over to the @evexia.wellbeing website for more details!
A candid account of the first 10 week program Sinead completed with me almost a year ago. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Key take homes here are:
Education and the time it takes to "get it" ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
You need to be an active participant not just physically but also mentaly when undertaking any program or plan with EMF. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
You may be a slow responder and that's ok. You may need to re-adjust your goals and that's ok and you may even need to work harder than you think you can and that is also ok. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
It's a long road to the body of your dreams with many bumps and pit stops. But with support, guidence and a community of like minded people around you, you will reach that destination 😊👍💪
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Next program kicking off January 2018. 10 people. 10 weeks. Life changing results 😊

#emf #10weekprogram #fatloss #strength #cork #blarney
A candid account of the first 10 week program Sinead completed with me almost a year ago. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ Key take homes here are: Education and the time it takes to "get it" ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ You need to be an active participant not just physically but also mentaly when undertaking any program or plan with EMF. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ You may be a slow responder and that's ok. You may need to re-adjust your goals and that's ok and you may even need to work harder than you think you can and that is also ok. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ It's a long road to the body of your dreams with many bumps and pit stops. But with support, guidence and a community of like minded people around you, you will reach that destination 😊👍💪 ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ Next program kicking off January 2018. 10 people. 10 weeks. Life changing results 😊 #emf  #10weekprogram  #fatloss  #strength  #cork  #blarney 
Some would say the best part of the workout. Well done Team BB! Week 7 of Beginners Bootcamp is nearly done and these girls bring it each and every week. #consistency #effort #results #beginnersbootcamp #10weekprogram #albanycreek #intofitness
I'm just sitting here CHEESIN because I did it y'all 😁Today is the last day of my program and I just did the last workout! If you've been following me you KNOW why this is a big deal -- because this is the longest workout program I've ever done! 10 dang weeks 🤗 but I DID IT. And isn't that the best feeling ever?! When you SAY you're going to do something, you TELL other people about it and make a commitment, and then you actually FOLLOW THROUGH and complete it?! I'm on cloud 9 ☁️☁️ Don't you want that feeling too?! That feeling of accomplishment for doing something you never thought you would?! You deserve to be up on this cloud with me 😉🙃 Wanna give it a try?! Start small and work from there... but just take that first step!
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#alldone #completion #ididit #oncloudnine #day70 #10weekprogram #ifididityoucantoo #takethefirststep #startsomewhere #youjusthavetostart #icantbelieve #sayanddo #cheesinhard #selfiesunday #sundayfeels
I'm just sitting here CHEESIN because I did it y'all 😁Today is the last day of my program and I just did the last workout! If you've been following me you KNOW why this is a big deal -- because this is the longest workout program I've ever done! 10 dang weeks 🤗 but I DID IT. And isn't that the best feeling ever?! When you SAY you're going to do something, you TELL other people about it and make a commitment, and then you actually FOLLOW THROUGH and complete it?! I'm on cloud 9 ☁️☁️ Don't you want that feeling too?! That feeling of accomplishment for doing something you never thought you would?! You deserve to be up on this cloud with me 😉🙃 Wanna give it a try?! Start small and work from there... but just take that first step! . . . #alldone  #completion  #ididit  #oncloudnine  #day70  #10weekprogram  #ifididityoucantoo  #takethefirststep  #startsomewhere  #youjusthavetostart  #icantbelieve  #sayanddo  #cheesinhard  #selfiesunday  #sundayfeels 
Deload week is almost over!! Our Wildsiders have been putting in consistent effort for the past 4 weeks. This week we continued to train however at a lower intensity. Deload week allows our bodies to recover, prevent injury and ultimately prepare to perform at a higher level in the weeks to come. 
#deload #wildsiders #trainsmart #10weekprogram #wildsidehybridconditioning #recovery #injuryprevention #lowerintensity #movingwithpurpose #movetoimprove #strengthtraining
With no particularly training in mind, thought I’d try a 400m time trial program...you can  easily incorporate it to getting out with the kids, do laps round your local park or down your laneway or street... 😜🙌🙌#getshitdonethesmartway #happymumhappykids
With no particularly training in mind, thought I’d try a 400m time trial program...you can easily incorporate it to getting out with the kids, do laps round your local park or down your laneway or street... 😜🙌🙌#getshitdonethesmartway  #happymumhappykids 
Samantha, and her tiny human learned the touch command. Samantha and her human parents learned the stay command. #dogsbymelissa #obedience #training #leashwork #puppiesofinstagram #kidsandtheirdogs #touch #stay #10weekprogram #atraineddogisahappydog #labsofinstagram #labrador #buckling #justlabradors #labfreaks #worldoflabs
Next batch of students going to empire city. Go go go ! 
#kids #publicspeaking #10weekprogram #johanspeakingacademy
Cardio sesh because the endorphins are much needed today! I spent the day cleaning and getting stuff done. I was pretty stressed today so this cardio definitely helped 👌🏼☺️
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🚨There is only one more week left to sign up for my 10-week program! 🚨
✨This is for people who are wanting to start their journey to a healthier lifestyle or maybe just get more accountability in their daily life. It’s for someone who wants to find balance in their life.
Maybe you’re a busy mom who doesn’t have much time for cooking or workouts? Maybe you are a student who is backed up with homework and want to stop living off top ramen? 🤷🏼‍♀️
I am going to be putting a lot of time into helping each person really learn how to utilize the information I give them everyday and be able to continue with the lifestyle after the 10-week program.
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It will include individual programs for each client with:
1. Macro Plan
2. 10 weeks of workouts 
3. Grocery List
4. Access to an exclusive Facebook group with tips/recipes/motivation/accountability 
5. Supplement and cardio advice
6. Weekly check ins with me
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📩Send me a message or email me at fitcolie94@gmail.com today and we can get you signed up! 
The program runs from October 30-January 8th so I can help get you through the holiday season. 🍪 It tends to be the time of year when everyone throws their goals away and gives up until their New Years resolution. But WHY WAIT?!? Start now and learn how to tackle all the delicious holiday food and find the balance to still enjoy it and look great!💪🏼☺️
#fitcolie
#onlinecoach 
#10weekprogram 
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#fitnesscoach #firebirdnutrition #getinshape #findingbalance #healthylife #getmotivated #fitnessjourney #fitmotivation #fitcoach #liftheavy  #gettinghealthy #macrocoach #girlsthatliftheavy #fitgoals #girlswhoworkout #fitaddict #girlsthatlift #gettinginshape #fitnessprogram #workoutflow #fitnesslifestyle #unguardedandunbothered #cardiosesh #cardioworkout #onlinecoaching
Cardio sesh because the endorphins are much needed today! I spent the day cleaning and getting stuff done. I was pretty stressed today so this cardio definitely helped 👌🏼☺️ — 🚨There is only one more week left to sign up for my 10-week program! 🚨 ✨This is for people who are wanting to start their journey to a healthier lifestyle or maybe just get more accountability in their daily life. It’s for someone who wants to find balance in their life. Maybe you’re a busy mom who doesn’t have much time for cooking or workouts? Maybe you are a student who is backed up with homework and want to stop living off top ramen? 🤷🏼‍♀️ I am going to be putting a lot of time into helping each person really learn how to utilize the information I give them everyday and be able to continue with the lifestyle after the 10-week program. — It will include individual programs for each client with: 1. Macro Plan 2. 10 weeks of workouts 3. Grocery List 4. Access to an exclusive Facebook group with tips/recipes/motivation/accountability 5. Supplement and cardio advice 6. Weekly check ins with me — 📩Send me a message or email me at fitcolie94@gmail.com today and we can get you signed up! The program runs from October 30-January 8th so I can help get you through the holiday season. 🍪 It tends to be the time of year when everyone throws their goals away and gives up until their New Years resolution. But WHY WAIT?!? Start now and learn how to tackle all the delicious holiday food and find the balance to still enjoy it and look great!💪🏼☺️ #fitcolie  #onlinecoach  #10weekprogram  __________________________________ #fitnesscoach  #firebirdnutrition  #getinshape  #findingbalance  #healthylife  #getmotivated  #fitnessjourney  #fitmotivation  #fitcoach  #liftheavy  #gettinghealthy  #macrocoach  #girlsthatliftheavy  #fitgoals  #girlswhoworkout  #fitaddict  #girlsthatlift  #gettinginshape  #fitnessprogram  #workoutflow  #fitnesslifestyle  #unguardedandunbothered  #cardiosesh  #cardioworkout  #onlinecoaching 
🚨10 Week Program!🚨
October 30,2017-January 8,2018
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I have decided to run a 10 week program through the holidays for anyone who is really interested in learning a new lifestyle and making changes. I have been getting a lot of questions from quite a few different people who share VERY similar struggles and so I've created this to help get you through the tough holiday season while still enjoying a few treats 🍪☺️
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Each client will receive:
👉🏼Macros(basic meal plan)
👉🏼Workout Plan
👉🏼Grocery List
👉🏼Supplement Recommendations and Tips
👉🏼24/7 Support
👉🏼Exclusive Facebook Group with motivation/recipes/tips/special giveaways and more!
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The special part about this 10 week program is that it is going to include an exclusive Facebook group! This is so anyone who signs up can ask questions, help each other out, share recipes, and a lot more! I'm hoping to create a community for anyone because I know that when I was losing weight and trying to adopt a new lifestyle, I had nobody to ask until about a year ago. I do have a LIMITED amount of spots because I want to make sure I can get to know each person and really help everybody. 💪🏼☺️
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💥If you are interested at all please email me or shoot me a message! 💥
📧Fitcolie94@gmail.com
#fitcolie
#onlinecoach 
#10weekprogram 
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#fitnesscoach #firebirdnutrition #getinshape #findingbalance #healthylife #getmotivated #fitnessjourney #fitmotivation #fitcoach #liftheavy  #gettinghealthy #girlswithmuscle #girlsthatliftheavy #fitgoals #girlswhoworkout #fitaddict #girlsthatlift #figurecompetitor #gettinginshape #fitnessprogram #workoutflow #fitnesslifestyle #iifymwomen
🚨10 Week Program!🚨 October 30,2017-January 8,2018 -- I have decided to run a 10 week program through the holidays for anyone who is really interested in learning a new lifestyle and making changes. I have been getting a lot of questions from quite a few different people who share VERY similar struggles and so I've created this to help get you through the tough holiday season while still enjoying a few treats 🍪☺️ -- Each client will receive: 👉🏼Macros(basic meal plan) 👉🏼Workout Plan 👉🏼Grocery List 👉🏼Supplement Recommendations and Tips 👉🏼24/7 Support 👉🏼Exclusive Facebook Group with motivation/recipes/tips/special giveaways and more! -- The special part about this 10 week program is that it is going to include an exclusive Facebook group! This is so anyone who signs up can ask questions, help each other out, share recipes, and a lot more! I'm hoping to create a community for anyone because I know that when I was losing weight and trying to adopt a new lifestyle, I had nobody to ask until about a year ago. I do have a LIMITED amount of spots because I want to make sure I can get to know each person and really help everybody. 💪🏼☺️ -- 💥If you are interested at all please email me or shoot me a message! 💥 📧Fitcolie94@gmail.com #fitcolie  #onlinecoach  #10weekprogram  __________________________________ #fitnesscoach  #firebirdnutrition  #getinshape  #findingbalance  #healthylife  #getmotivated  #fitnessjourney  #fitmotivation  #fitcoach  #liftheavy  #gettinghealthy  #girlswithmuscle  #girlsthatliftheavy  #fitgoals  #girlswhoworkout  #fitaddict  #girlsthatlift  #figurecompetitor  #gettinginshape  #fitnessprogram  #workoutflow  #fitnesslifestyle  #iifymwomen 
Daisy is the newest member of the Dogs by Melissa family. She had her first lesson today. #dogsbymelissa #obedience #training #week1 #10weekprogram #heel #sit #shnorkie #schnauzer #yorkie #lessonsinthepark #lessonsforlife
Today I took on a new powerlifter.  Never done a proper deadlift,  nor even tried Sumo.  But he did really good.  Just gotta work on positioning and mobility and hell be pulling 5 plates in 10 weeks.  Getting ready for my meet in December.  Winter Iron Open December 16th 
#hfc #rickfit #915sports #olympusnutrition #gainzilla #powerlifting #deadlifting #usapl #bench #squat #10weekprogram #hitittillfailure #keepelpasostrong #livefitep
Some food prep! Making a few things at Dads this morning that I cant cook at home due to our oven not working. Fresh shallots and spinach from the garden here, and fresh laid eggs also from Dads girls up the back. 😀 so pumped!
#pcosfood #pcosweightlossjourney #10weekprogram #smartfertilitychoices #beatpcos10weekprogram #pcos
Everything we know about HIIT, fitness and getting you results in one 10 week program. 
The GRIPT Program includes:
- Unlimited Group Training (Energize, Stabilize and Boxing)
- Training Workshop to improve your performance
- Fitness Test to measure your progress
- Build 10 Healthy Habits over the 10 Weeks including Training Mindset, Nutrition, Recovery and Stress Management

The program starts October 16 - December 23.

Positions are limited so follow the link in our bio to register now 📲#fitness #health #habits #10weekprogram #fatloss #diet
Everything we know about HIIT, fitness and getting you results in one 10 week program. The GRIPT Program includes: - Unlimited Group Training (Energize, Stabilize and Boxing) - Training Workshop to improve your performance - Fitness Test to measure your progress - Build 10 Healthy Habits over the 10 Weeks including Training Mindset, Nutrition, Recovery and Stress Management The program starts October 16 - December 23. Positions are limited so follow the link in our bio to register now 📲#fitness  #health  #habits  #10weekprogram  #fatloss  #diet 
The girls love their 6am training sessions!! Why would you want to be in bed when you could be in here!!🙈🙈 #6am#morningtraining#girlswhotrain#fennellyfitness#earlystart#10weekprogram#holidayscomingup#nevergiveout#kkgym#kkfitfam#irishfitfam
Tuna Salad Stuffed Avocado served with coconut and lime dressing and @kehoeskitchen
Beetroot and ginger sauerkraut 
A simple, delicious and most definitely satisfyingly lunch, what a great way to start my Paleo 10 week activation program..
#paleodiet #10weekprogram #tunasalad #glutenfree #proteinpacked #wildcaughttuna #tuna #avocado #mango #fermentedveg #paleo #paleodiet #paleorecipes #paleo #instafood #instagood #instagram #paleorecipes #glutenfreesalads #tunamangosalad #avocadosalad #dairyfree #grainfreelife #healthybreakfast #healthyfood #makehealthychoices #makehealthyahabit
Tuna Salad Stuffed Avocado served with coconut and lime dressing and @kehoeskitchen Beetroot and ginger sauerkraut A simple, delicious and most definitely satisfyingly lunch, what a great way to start my Paleo 10 week activation program.. #paleodiet  #10weekprogram  #tunasalad  #glutenfree  #proteinpacked  #wildcaughttuna  #tuna  #avocado  #mango  #fermentedveg  #paleo  #paleodiet  #paleorecipes  #paleo  #instafood  #instagood  #instagram  #paleorecipes  #glutenfreesalads  #tunamangosalad  #avocadosalad  #dairyfree  #grainfreelife  #healthybreakfast  #healthyfood  #makehealthychoices  #makehealthyahabit 
I would like to #thank @australian_skateboarding @australiansk8federation for there #support with our #10weekprogram @ #millnerprimary which has come to an #end #17 #students have now #completed the #program Got a #week off #before we #kickoff the #nextprogram #destroytheordinary #skatefam #skatelife #skateschool #skatecoach #skatetocreate #thankyouskateboarding #teamnt #dothent #vibrantdarwin #ntaustralia #northernterritory #familyovereverything
I would like to #thank  @australian_skateboarding @australiansk8federation for there #support  with our #10weekprogram  @ #millnerprimary  which has come to an #end  #17  #students  have now #completed  the #program  Got a #week  off #before  we #kickoff  the #nextprogram  #destroytheordinary  #skatefam  #skatelife  #skateschool  #skatecoach  #skatetocreate  #thankyouskateboarding  #teamnt  #dothent  #vibrantdarwin  #ntaustralia  #northernterritory  #familyovereverything 
10 Weeks!!
These ladies have been training with us for 10 solid weeks, never giving up and never putting in less than 100% 
Tonight I think what Ash dealt them was certainly a tough one to Pugh their limits. 
But it's not over, these driven ladies are heading into their next 10 week program with ash next week!!!! #balance#yamba#fitness#10weekprogram#clarencevalley
10 Weeks!! These ladies have been training with us for 10 solid weeks, never giving up and never putting in less than 100% Tonight I think what Ash dealt them was certainly a tough one to Pugh their limits. But it's not over, these driven ladies are heading into their next 10 week program with ash next week!!!! #balance #yamba #fitness #10weekprogram #clarencevalley 
With only #3weeks left in our #10weekprogram #program at #millnerprimary we are looking #forward to the #future #strongly  We @b13_skate_co would like to #thank the #staff @australian_skateboarding (yes you DONNY) and @australiansk8federation for all there #support in making a #difference In #kids #lives #locally #thankyouskateboarding #skatefam #skatelife #skateart #modernart (pictured is some #blanks I'm #painting for the #skateschool ) #teamnt #dothent #destroytheordinary #familyovereverything #ntaustralia #vibrantdarwin #skatecoach
With only #3weeks  left in our #10weekprogram  #program  at #millnerprimary  we are looking #forward  to the #future  #strongly  We @b13_skate_co would like to #thank  the #staff  @australian_skateboarding (yes you DONNY) and @australiansk8federation for all there #support  in making a #difference  In #kids  #lives  #locally  #thankyouskateboarding  #skatefam  #skatelife  #skateart  #modernart  (pictured is some #blanks  I'm #painting  for the #skateschool  ) #teamnt  #dothent  #destroytheordinary  #familyovereverything  #ntaustralia  #vibrantdarwin  #skatecoach 
Motivate yourself to make a change by dedicating yourself to your health 💪🏼 The @peaqconditioning 10 week challengers will be starting week 4 of the challenge tomorrow at 6am 🙏🏼 Now is when all the hard work starts paying off and results start showing 💪🏼 We couldn't be prouder of these guys so far (some challengers aren't in this photo, but we're still proud of them too!) and we are SO EXCITED to see what they achieve in 6 more weeks 💪🏼 #peaqcc
Motivate yourself to make a change by dedicating yourself to your health 💪🏼 The @peaqconditioning 10 week challengers will be starting week 4 of the challenge tomorrow at 6am 🙏🏼 Now is when all the hard work starts paying off and results start showing 💪🏼 We couldn't be prouder of these guys so far (some challengers aren't in this photo, but we're still proud of them too!) and we are SO EXCITED to see what they achieve in 6 more weeks 💪🏼 #peaqcc 
It's not too late to sign up for our fall season of Lifewatchers! Class dates start Monday September 11th and Wednesday September 20th. 
There will never be a better day than today to get started!!
#lifewatchers #goodnessmebarrie #samples #discoverlife #journeytoabetteryou #10weekprogram
I took this a while back at the bottom of Lake Tahoe.
Makes me think, what is your IT that has been weighing you down for years.  PM me for details and a new life. #10weekprogram #10monthprogram  Begin your new life.
I took this a while back at the bottom of Lake Tahoe. Makes me think, what is your IT that has been weighing you down for years. PM me for details and a new life. #10weekprogram  #10monthprogram  Begin your new life.
Some of our fit and fierce girls showing us how it is, Girl power at its best! Hows your thursday night going? 😎😏♀️ #fitandfierce#girlpower#femalesonly#training#selfdefense#muaythai#everytuesday#thursday#10weekprogram