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New bottle😍 #gymandtonic
FOODY FRIDAY:

SWEET POTATO WAFFLES

Not all carbs are created equal, but sweet potatoes are queen in any clean eater’s kitchen.

MAKES 3 SERVINGS

INGREDIENTS
• 1 small sweet potato, peeled and spiraled
• 1 cup mashed sweet potato
• 2 eggs, beaten
• 3 tbsp coconut milk
• 1 tsp cinnamon

DIRECTIONS 
1. Mix all ingredients together.
2. Spray the waffle iron with coconut spray, and preheat.
3. Drop 1⁄2 cup batter onto the waffle maker.
4. Cook until outside is crispy.

NUTRITIONAL INFORMATION
CALORIES 130
PROTEIN 19g
FAT 4g
CARBS 19g

#GYMandTonic #foodiefriday #fitnessmeals #fitness #recipe #iifym #eatingforhealth #EatClean #EatClean #FitFood #GlutenFree #HealthyEating  #HealthyRecipes #Nutrition #instafit #fitnessfoodie #recipe #sweetpotato #waffles
FOODY FRIDAY: SWEET POTATO WAFFLES Not all carbs are created equal, but sweet potatoes are queen in any clean eater’s kitchen. MAKES 3 SERVINGS INGREDIENTS • 1 small sweet potato, peeled and spiraled • 1 cup mashed sweet potato • 2 eggs, beaten • 3 tbsp coconut milk • 1 tsp cinnamon DIRECTIONS 1. Mix all ingredients together. 2. Spray the waffle iron with coconut spray, and preheat. 3. Drop 1⁄2 cup batter onto the waffle maker. 4. Cook until outside is crispy. NUTRITIONAL INFORMATION CALORIES 130 PROTEIN 19g FAT 4g CARBS 19g #GYMandTonic  #foodiefriday  #fitnessmeals  #fitness  #recipe  #iifym  #eatingforhealth  #EatClean  #EatClean  #FitFood  #GlutenFree  #HealthyEating  #HealthyRecipes  #Nutrition  #instafit  #fitnessfoodie  #recipe  #sweetpotato  #waffles 
Boston is on the move and so am I. Joined "KICK IT" class this afternoon in the Seaport area. 
Good work out & fun...in case any of you locals are interested.  Free of charge as well ;)
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#kickit  #seaport #boston #sealife #active
#activelifestyle #health #energykick #energetic #weightmanagement #foodie #instasport #sportygirl #fit #fitgirls #inlove #autumn #nutrition #coach #functionalmedicine #gym #tonic #gymandtonic #medford #beverly
Boston is on the move and so am I. Joined "KICK IT" class this afternoon in the Seaport area. Good work out & fun...in case any of you locals are interested. Free of charge as well ;) ________________________________________ #kickit  #seaport  #boston  #sealife  #active  #activelifestyle  #health  #energykick  #energetic  #weightmanagement  #foodie  #instasport  #sportygirl  #fit  #fitgirls  #inlove  #autumn  #nutrition  #coach  #functionalmedicine  #gym  #tonic  #gymandtonic  #medford  #beverly 
DID YOU KNOW? 
MUSCLE MATTERS!

The more muscle you have, the more energy your body uses at rest.

Adding some muscle to your body is a great way to help shed some body fat. The more muscle you have generally the faster your metabolism, and the greater amount of fat you use while resting.

#GYMandTonic #YouCanDoIt #FitFam #FitLife #Fitness #FitnessAddict #fatmustfall #instafit #personaltrainer #healthylife #fightthefat #hydration #gains #musclepower
Soooo we've got a heat press! Woot woot! Bring on those custom shirt orders!
Soooo we've got a heat press! Woot woot! Bring on those custom shirt orders!
We're moms, we have careers, lives to live and shit to do! We're tired, we're busy but when that clock starts we are bad ass!!! Thanks @evilvonkettlebell
For creating such a positive atmosphere with so much support! 
#mindoverbarbell #fitfam #livelovesquat
#gymandtonic #jetlagged #squatsdoabootygood
#noexcuses #fitspiration #strongisthenewskinny

#Repost @evilvonkettlebell (@get_repost)
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Aftermath photo 💪🏼💪🏼💪🏼🏋️🏋️🏋️🏋️great work today everyone!!! Love all your positive energy!!!! #garagegym #girlswholift #barbellcomplex #wednesdayatthebar #puttinginwork #feelingpumped💪 #greatenergy⚡ #techniqueiseverything #ittakespractice #dedication #commitment #nevergiveup #noexcuses #follownoone #workoutloud #enjoythejourney @nails_by_cherie @sweetluxxoxo @unitine @jlew_lifts @fittwofly @joanne.ingram.31
We're moms, we have careers, lives to live and shit to do! We're tired, we're busy but when that clock starts we are bad ass!!! Thanks @evilvonkettlebell For creating such a positive atmosphere with so much support! #mindoverbarbell  #fitfam  #livelovesquat  #gymandtonic  #jetlagged  #squatsdoabootygood  #noexcuses  #fitspiration  #strongisthenewskinny  #Repost  @evilvonkettlebell (@get_repost) ・・・ Aftermath photo 💪🏼💪🏼💪🏼🏋️🏋️🏋️🏋️great work today everyone!!! Love all your positive energy!!!! #garagegym  #girlswholift  #barbellcomplex  #wednesdayatthebar  #puttinginwork  #feelingpumped 💪 #greatenergy ⚡ #techniqueiseverything  #ittakespractice  #dedication  #commitment  #nevergiveup  #noexcuses  #follownoone  #workoutloud  #enjoythejourney  @nails_by_cherie @sweetluxxoxo @unitine @jlew_lifts @fittwofly @joanne.ingram.31
Holiday Vlog should be up tomorrow 😎| thinking of going back to Thursday evening uploads... 💭
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#sun #holiday #lanzarote #vlog #fun #happy #youtube #sunglasses #gymandtonic #bikini #camera #film
LOOKING FOR A PERSONAL TRAINER?

Book your COMPLIMENTARY session now! Email: info@gymandtonic.co.za

#GYMandTonic #fitnesslife #fitfam #loveyourbody #fitnesssupport #trainingbuddy #dropitlikeitshot #goalweight #inspire #inspiration #personaltrainer #lifecoach #nutritionaltherapist
A time saving trick that will help your sports bra last longer 💡💡Since most of us only have a handful of sports bras we love, here's a quick tip for making sure you have a clean, dry bra for tomorrow: bring it into the shower with you after your workout. Keep a little container of laundry detergent on the shelf so you can hand wash it quickly, and then let it dry over the shower rod.

#gymandtonic #sportswear #athleisure #gym #workoutmotivation  #sweatinstyle #running #trx #crossfit #sweat #workout #yoga #barre #yogi #yogini #gym #pilates #boxing #spinning #gymworkout #fitnessmotivation #fitspo  #love #health #style #beauty #fitwoman #fitness #riyadh #jeddah
A time saving trick that will help your sports bra last longer 💡💡Since most of us only have a handful of sports bras we love, here's a quick tip for making sure you have a clean, dry bra for tomorrow: bring it into the shower with you after your workout. Keep a little container of laundry detergent on the shelf so you can hand wash it quickly, and then let it dry over the shower rod. #gymandtonic  #sportswear  #athleisure  #gym  #workoutmotivation   #sweatinstyle  #running  #trx  #crossfit  #sweat  #workout  #yoga  #barre  #yogi  #yogini  #gym  #pilates  #boxing  #spinning  #gymworkout  #fitnessmotivation  #fitspo   #love  #health  #style  #beauty  #fitwoman  #fitness  #riyadh  #jeddah 
Leave it to new gym clothes to make you happy 😏😛 not gonna lie it took me a second to get what this shirt was trying to say lol #ginandtonic #gymandtonic  #imslow #fitness #croptop #causegymtopsneverfitme #fitness #superman #girlswithtattoos #piercing #ink #girlswholift #nodaysoff #motivation #legday #mattelipstick
Ended up taking a rest day yesterday but I got to eat some bomb ass steak 😈 so I guess that makes up for it? -
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#legs #shoulders #spandex #gymandtonic #underarmour #hat #fitlife #fitfam #booty #bootygainz #girlswholift #gymjunkie #fitspo #gainz #motivation #bossbabes #training #fit #girlswhodoboth #transformation #progress #lifetime #gym #physique #tattoo
Monday motivation. All about balance 😎😀 #gymandtonic #mondaymotivation #fitnessmotivation #fitlife #girlswholift
MONDAY MOTIVATION:

Make it happen because you
Only live ones and there is 
No time for whining…
Don’t make excuses just
Ask yourself, do
You want it bad enough? 
#GYMandTonic #MondayMotivation #fitness #fitnessmotivation #lifecoaching #positivethinking #goingotbeagreatweek
Grateful to have these incredible, crazy, strong (and not just in the gym) women in my life. Ask me why I go to the gym at 5:45am and I will say it's because of them. Every workout, group chat and get together brings us closer together. Cheers to the next 6 weeks! ♥️🍷💪🏼 #gymfamily #winetasting #fitfam #gymandtonic
Grateful to have these incredible, crazy, strong (and not just in the gym) women in my life. Ask me why I go to the gym at 5:45am and I will say it's because of them. Every workout, group chat and get together brings us closer together. Cheers to the next 6 weeks! ♥️🍷💪🏼 #gymfamily  #winetasting  #fitfam  #gymandtonic 
I was tagged to #stopdropandsip by @jennyg2bfit and I did consider the sultry  lizard in heels I did for the mini  #stopdropanddrink tag, then thought maybe something headstand but all kinds of shenanigans with the straw in my face there 😂😂 so here we have a 'bobbing for gin straw' (seriously on the mini vid swipe 😂) arm balance mash up of #sidecrow and #epk 💪 passing the tag to the obvious choice of @drunken_yogi 🍻 and then some fun girls @sprytely @kriccet and @bs.travel trio ladies if you wanna sip something whilst yoga-ing 😁🍸🍷🍹 #its5pmhere #yogaandwine
#iknewyouwerebubbleswhenyouwalkedin
#gymandtonic #yogaandbeer
#doyoueven #tattooedfitlife #feetstagram #girlswithmuscle #nutuporshutup
I was tagged to #stopdropandsip  by @jennyg2bfit and I did consider the sultry lizard in heels I did for the mini #stopdropanddrink  tag, then thought maybe something headstand but all kinds of shenanigans with the straw in my face there 😂😂 so here we have a 'bobbing for gin straw' (seriously on the mini vid swipe 😂) arm balance mash up of #sidecrow  and #epk  💪 passing the tag to the obvious choice of @drunken_yogi 🍻 and then some fun girls @sprytely @kriccet and @bs.travel trio ladies if you wanna sip something whilst yoga-ing 😁🍸🍷🍹 #its5pmhere  #yogaandwine  #iknewyouwerebubbleswhenyouwalkedin  #gymandtonic  #yogaandbeer  #doyoueven  #tattooedfitlife  #feetstagram  #girlswithmuscle  #nutuporshutup 
Saturday morning vibes 🏃🏽‍♀️🏃🏽‍♀️#tdf2017 #gymandtonic #dallasarboretum #whiterocklake
When Foster put a ring on his Stubbs 💍 #engagement #gymandtonic #party #neverhandlehisdrink
Celebrate the national day in these green leggings. Available now in small and medium 💚🇸🇦🇸🇦🇸🇦
Celebrate the national day in these green leggings. Available now in small and medium 💚🇸🇦🇸🇦🇸🇦
I think they know me too well....
#gymandtonic #anywineactually #familyandfriends
I bring a whole new meaning to "gym hair don't care" 🙈#yikes #whatisthat #hotmess #gymandtonic #hiit
What else would I be doing at 5am on a Saturday?! 🏃🏻‍♀️ #running #justdoit #adidas #momlife #run #fitmom #runhappy #gymandtonic ✌️ .
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PS: I love my @ultraboosts running shoes from @danieldejmanofficial and @chicagofoodauthority ... they are everything you guys said they would be! Thank you for the awesome gift ❤️
What else would I be doing at 5am on a Saturday?! 🏃🏻‍♀️ #running  #justdoit  #adidas  #momlife  #run  #fitmom  #runhappy  #gymandtonic  ✌️ . . PS: I love my @ultraboosts running shoes from @danieldejmanofficial and @chicagofoodauthority ... they are everything you guys said they would be! Thank you for the awesome gift ❤️
When life gets stressful and crazy, I can always rely on the gym to help me escape and forget about it all 🙌🏻 working on me is my fav thing to do.
When life gets stressful and crazy, I can always rely on the gym to help me escape and forget about it all 🙌🏻 working on me is my fav thing to do.
When the Summer of Sound is over and the Fall of Fitness commences #GymAndTonic #12WeekChallenge
Sometimes downtown is pretty. Trying to spend time on me in my day off😍☕🏙️💪🍦 #yeg #gymandtonic #positivevibes #imgonnadogreatthings
Haha! And just like that... your day can switch lanes and start shining like it should. Love my members! #equinoxwestwood #bestwood #friday #letsgo #gymandtonic
🏃🏼‍♀️+🍹= friyay #getoutside #suburbanriot #gymandtonic
Never miss a day! Here in Scottsdale and hitting the gym early this am, got a 3 mile run in and did cardio power yoga from @sarahbethyoga 🤸
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Lemme tell ya after a long day of travel yesterday and running on only 3 hours of sleep, it felt great to sleep a full 8 hours and not have to wake up early to work. Now we're off to Sedona to check out some natural rock slides and go wine tasting! 🙌😁🍷💦
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#tiu #tiucheckin #tiuteam #tiumomlife #tiumom #tiumama #tiugirl #tiugirl #tiucomminty #tiunutition #scottsdale #arizona #tiuaz #tiutour #tiuscottsdale #gym #tiuapproved #yoga #sarahbethyoga #tiuflexfriday #friday #friyay #motivation #inspriation #fitness #nevermissaday #gymtime #gymandtonic #tiudailyworkout #tiudailymoves #tiu5dailymoves @toneitup @toneitupnutrition
Never miss a day! Here in Scottsdale and hitting the gym early this am, got a 3 mile run in and did cardio power yoga from @sarahbethyoga 🤸 . . . . Lemme tell ya after a long day of travel yesterday and running on only 3 hours of sleep, it felt great to sleep a full 8 hours and not have to wake up early to work. Now we're off to Sedona to check out some natural rock slides and go wine tasting! 🙌😁🍷💦 . . . . . . . #tiu  #tiucheckin  #tiuteam  #tiumomlife  #tiumom  #tiumama  #tiugirl  #tiugirl  #tiucomminty  #tiunutition  #scottsdale  #arizona  #tiuaz  #tiutour  #tiuscottsdale  #gym  #tiuapproved  #yoga  #sarahbethyoga  #tiuflexfriday  #friday  #friyay  #motivation  #inspriation  #fitness  #nevermissaday  #gymtime  #gymandtonic  #tiudailyworkout  #tiudailymoves  #tiu5dailymoves  @toneitup @toneitupnutrition
FOODY FRIDAY:

THAI PEANUT CHICKEN
This delicious, Thai-style chicken recipe is far from your average baked or grilled chicken breast.
Makes 4 servings

INGREDIENTS
• 8 skinless chicken thighs
• fresh ground black pepper
• ¾ cup mild salsa
• ⅓ cup smooth peanut butter
• 2 tbsp lime juice
• 1 tbsp reduced-sodium soy sauce or fish sauce
• 2 tsp grated fresh ginger
• ¼ cup chopped fresh coriander
• lime wedges

DIRECTIONS 
1. Season chicken with fresh ground black pepper, and place in slow cooker.
2. In a medium bowl, combine remaining ingredients except cilantro.
3. Pour over chicken.
4. Cover, and cook on low for eight hours.
5. Using a slotted spoon, remove chicken and place on serving platter.
6. Pour sauce over chicken.
7. Garnish with coriander and lime wedges.
8. Serve with cooked brown jasmine rice, steamed green beans, and pineapple.

NUTRITIONAL INFORMATION
CALORIES 302
PROTEIN 25g
FAT 20g
CARBS 10g

#GYMandTonic #foodiefriday #fitnessmeals #fitness #recipe #iifym #eatingforhealth #EatClean #vEatClean #FitFood #GlutenFree #HealthyEating  #HealthyRecipes #Nutrition #instafit #fitnessfoodie #recipe #peanutbutterlover #peanutbutter #thaichicken
FOODY FRIDAY: THAI PEANUT CHICKEN This delicious, Thai-style chicken recipe is far from your average baked or grilled chicken breast. Makes 4 servings INGREDIENTS • 8 skinless chicken thighs • fresh ground black pepper • ¾ cup mild salsa • ⅓ cup smooth peanut butter • 2 tbsp lime juice • 1 tbsp reduced-sodium soy sauce or fish sauce • 2 tsp grated fresh ginger • ¼ cup chopped fresh coriander • lime wedges DIRECTIONS 1. Season chicken with fresh ground black pepper, and place in slow cooker. 2. In a medium bowl, combine remaining ingredients except cilantro. 3. Pour over chicken. 4. Cover, and cook on low for eight hours. 5. Using a slotted spoon, remove chicken and place on serving platter. 6. Pour sauce over chicken. 7. Garnish with coriander and lime wedges. 8. Serve with cooked brown jasmine rice, steamed green beans, and pineapple. NUTRITIONAL INFORMATION CALORIES 302 PROTEIN 25g FAT 20g CARBS 10g #GYMandTonic  #foodiefriday  #fitnessmeals  #fitness  #recipe  #iifym  #eatingforhealth  #EatClean  #vEatClean  #FitFood  #GlutenFree  #HealthyEating  #HealthyRecipes  #Nutrition  #instafit  #fitnessfoodie  #recipe  #peanutbutterlover  #peanutbutter  #thaichicken 
DID YOU KNOW? 
HYDRATION MATTERS!

A muscle dehydrated by a mere 3% will have a decrease in strength of 10%. Always have water handy when exercising it’s the most powerful ‘supplement’ on the market.

#GYMandTonic #YouCanDoIt #FitFam #FitLife #Fitness #FitnessAddict #fatmustfall #instafit #personaltrainer #healthylife #fightthefat #hydration #gains #musclepower
If there was ever a top made so perfectly for me.....this is it! Love this @newlookfashion #gym #tonic #gymandtonic #workout #crossfit #fitness #balance #ginandtonic
Benefit of dating me. Free personal trainer 😎 My favorite client 😍 my wonder woman!!! #gympartner #gymandtonic #back #arms #progress #fitgirl #noodlearms
I'm not even drinking much lately since I'm taking lexapro, by I couldn't resist this shirt 😂 #gymandtonic #crossfit #crossfitfatty #chubbycrossfit #fatcrossfitbabe #HAES
Trying to still make "looking like a bum" look kinda good ✌️#fit #bootygainz #gymandtonic
If you can't beat them, join them 🤷‍♀️cause jealousy is nasty🙇🏻‍♀️ #tooblessed #whynot 🤷‍♀️ #healthylifestyle #healthymom #fitmom #newmom #slowlybutsurely #onedayisoneday #sixpack #vthighs #gymandtonic #callawaygolf #virginactivesa
Just checking for any 🍑 gains after my killer leg workout..... Mixed it up this week and all I can say is holy soreness!!!! .
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#humpday #wednesday #imadeit #gymandtonic #healthyfood #healthyme #paleofit #paleoish #healthylifestyle #paleogirls #girlswholiftshit #fitstagram #booty #lululemon #paleodiet #healthyeating #workouttoeat #icantbeserious
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." || Swapping the aprons for gym gear with the crew from @welles_street this morning in an attempt to break the stereotype that hospitality has to come with an unhealthy lifestyle. Shout out to the team from @ignite.pt who made it happen for us this morning || #groupfitness #staffworkouts #workmates #hospo #hospitality #breakingthemold #health #wellness #excellence #gymandtonic #christchurchnz
Fall Nights + Crew Neck Sweatshirts = Heaven 😇 Link in bio to shop both styles (Namasté is on sale!) ☝🏼
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#luciana #shopluciana #namaste #gymandtonic #crewnecksweatshirt #fall #fallfashion #activewear #athleisure #yoga #yogawear #yogafashion #yogi #yogaeverydamnday #yogapants #leggings #barre #pilates #shoponline #shopsmall #shoplocal #444evergreen #chicago #fitfashion #sweatstyle #lotd #ootd #yogisofinstagram
Came back from the gym feeling so damn great. #gymandtonic #workout #gym #lift #lifting
Just workin' on some new moves for my next Tinder date. #joking #bumble •••••••••••••••••••••••••••••••••
#ibeupinthegymjustworkingonmyfitness #istanbul #turkey #gymandtonic #gymtime #trx #tinder #ginuwine #pony #fitfam #boxing #❤️
workout wednesday.💪🏼 {gym and tonic tee + i'm never drinking again bottle} #workout #wednesday #gym #gymandtonic #fitness #healthy #neverdrinkingagain #nike #running #athleisure #lookbook
STABLE GAINS | WORKOUT YOUR STABILIZER MUSCLES

When you think about the basic, functional exercises performed at the gym like squats, deadlifts, and bicep curls, you probably think about the large, visible muscle that will benefit – the quads, gluteus maximus, and hamstrings, amongst others. Besides aesthetic appeal and a great self-confidence boost, training our larger muscles contributes to bone support, injury prevention, and power. In other words, our large muscle groups help us move.

Read more: http://gymandtonic.co.za/stable-gains-workout-your-stabilizer-muscles/

#GYMandTonic #fitnesslife #fitfam #loveyourbody #fitnesssupport #trainingbuddy #dropitlikeitshot #goalweight #inspire #inspiration #personaltrainer #lifecoach #nutritionaltherapist
STABLE GAINS | WORKOUT YOUR STABILIZER MUSCLES When you think about the basic, functional exercises performed at the gym like squats, deadlifts, and bicep curls, you probably think about the large, visible muscle that will benefit – the quads, gluteus maximus, and hamstrings, amongst others. Besides aesthetic appeal and a great self-confidence boost, training our larger muscles contributes to bone support, injury prevention, and power. In other words, our large muscle groups help us move. Read more: http://gymandtonic.co.za/stable-gains-workout-your-stabilizer-muscles/ #GYMandTonic  #fitnesslife  #fitfam  #loveyourbody  #fitnesssupport  #trainingbuddy  #dropitlikeitshot  #goalweight  #inspire  #inspiration  #personaltrainer  #lifecoach  #nutritionaltherapist 
How do YOU look after a workout? Killed it at @flywheelsports today! #crushgoals #workhard #workout #spin #flywheel #flywheelnyc #friendswhoridetogether #rideordie @bizegirl #notpictured #gymandtonic
When you go on vacation and your personal trainer figures out a way to stop you from eating like crazy #10monthsresults  #motivation #evolution #losefatgainmuscle #gymandtonic #nomorepuffyJanka
Finally..... a gym top that understands me 😂 #gymandtonic #gymlife #gym #braids #brunette #spring