1 week late but I'm super proud of so many people who participated in the #scotiabanktorontowaterfrontmarathon but special shoutout to @adrian.ling who completed his first half, @vincent_baik who completed his first full, and my mom (@stakenvicius) and Dad who did the 5k!!! #healthybodyhappymind
Crushing on these three goddesses whom I once shared a work dressing room and a life with..Imagine having to change your clothes in front of such perfection!!!! 😟😱😩
This is part of the reason I still exercise regularly and make correct food choices. I miss you all deeply @sophiaoboshi @rtselley @akina ❤️❤️❤️❤️ #WCW#healthybodyhappymind#ThoseBods 🙌🏽🙌🏽
Spokojené, zdravé a sebevědomé klientky jsou naše mise🙌
#Repost @martina.prusova.77 (@get_repost)
Tento týden mám nově nastavený tréninkový plán po týdenním deloadu, trénink mám zaměřený na sílu, rozvoj a nárůst svalové hmoty :). Mým plánem je držet se v celoroční pohodě a v kondici, jíst dostatek kalorií, užívat si život, nebát se jídla a budovat svalovou hmotu, což si myslím, že se mi od května díky spolupráci s @katy_blazcikova daří. Často se mi stane, že se nad mým životním stylem a celkově nad mým životem zamyslím a musím sama sobě uznat, že jsem spokojená a šťastná. Mám úžasnou rodinu, skvělého, tolerantního přítele, který mi je velkou oporou a můžu mu ve všem věřit a vím, že mě ve všem podpoří, ale zároveň je schopný mi říct svůj názor. Mám práci, kterou neberu jako zlo, ale každý den se do svého zaměstnání těším, mám pár přátel, na které je spolehnutí. A proč píšu pár přátel? Protože u přátelství nezáleží na kvantitě, ale na kvalitě :). A k tomu všemu se mi splnil můj sen, kterému jsem ještě v květnu nevěřila a tím je to, že si můžu užívat každý den dobré jídlo a vypadat stále fit a zdravě a neklepat se na cheat day kvůli šíleným dietám a nepřejídat se o tyhle dny k pozvracení a pak mít deprese z nabrání 15kg v tzv. Off season. Momentálně jsem od května bez cheatů, protože tyhle dny nepotřebuji a nemám na ně ani pomyšlení, protože si každý den užívám jídlo, na které mám chuť a víte jak je tenhle pocit osvobozující? A pokud se ptáte jestli nejsem otrokem počítání maker, tak vás můžu ujistit, že nejsem, počítání maker mě baví a díky tomu mám kontrolu, že jím dostatek makroživin a nic mi nechybí :) A za tohle všechno neustále děkuji své koučce Katy, která mě po závodech dá se říci zachránila a přivedla mě na flexibilní stravování a díky tomu jsem nenabrala 15kg během měsíce. Momentálně mám váhu kolem 50kg průměrně a jím denně 2055 kcal a kardio mám 45 minut týdně a energie..a síla na trénincích je skvělá!
You know when you find somewhere good to eat and feel happy knowing it’s a lot healthier without all the hidden sodium and crap that goes into food these days and you just want to grab onto it and hold onto it for dear life? That was me this morning... I either have problems or I’m just really intelligent 😎 #organic#eatclean
We can't always be a perfect version of ourselves. Enjoy #thelittlethings when you can, and stop beating yourself up over a mistake, no matter what it is, leave your guilty feelings behind! It's a brand new day tomorrow 💕 💕 💕⠀
📸 @christiannkoepke on @unsplash
All you runners 🏃🏻♀️ 🏃🏽 out there... I know how hard it is to increase endurance and improve race pace. Countless hours of training runs, weightlifting, stretching plus maintaining adequate nutrition 😩
This bad boy supplement right here was seriously a game changer for me! I’ve been able to shave off an entire 1:30 on my race pace 🕜 AND increase my endurance to where I can run the hills!! 🙌🏼 If you’re looking for a game changer in your training, send me a message! 60 day money back guarantee, cheaper than other performance enhancement supplements and it’s all natural!!! 👏🏻👊🏼💪🏼
Palm oil is used all over the world as a cooking oil and in packed food products, confectionary, soups, crackers, and margarines, to name only some food items. In fact, it is the most used edible oil on earth. It can also be used for soaps and detergents. 📌The major use of palm oil is in recipes that require fat such as butter or margarine. As a result, palm oil became popular because it is a replacement for trans fats. So that packaged foods can wear the label of zero grams of trans fat.
📌Although palm oil was first hailed as a healthy alternative (similar to how coconut oil took the world by storm), studies have recently came out to refute such claims - since it is high in saturated fat and low in polyunsaturated fat, it could promote heart diseases. Moreover, it claims that palm oil causes inflammation that is linked to insulin resistance and obesity.
📌However, the bigger issue here is that palm oil production is an environmental disaster, causing deforestation and habitat loss.
Needless to say, you will be doing your body and the environment a huge favor by avoiding palm oil.
📩If you are struggling with your diet or training, email/DM for help #personaltraining#weightlifting#bodybuilding#weightlosstips#nutrition#healthybodyhappymind#fatloss#nutritionfirst#healthgoals#fitness#healthyliving#fitspo#motivation#weightloss#strongwomen#lifting#training#eatclean#uaefitnessmovement#dubaifitness#palmoil#environment
Like me, Kendall started her journey in search of something that would help her health issues, not for weight loss. Losing weight was a side effect of our bodies being fixed from the inside out. Read her amazing story below 💜 “Love the Triplex!!! I didn’t start Plexus to lose weight. I had numerous health issues, was seeing 6 specialists and was in and out of the hospital for about a year.
Prior to Plexus I struggled with intense pain and had kidney stones, ovarian cysts, inflamed stomach lining, hernia and an intestinal infection all on top of IBS. I was in so much pain that I couldn’t even walk across my house anymore without doubling over. It was desperation that led me to Plexus and I thank God daily for that.
Plexus addressed the ROOT issues I had going on and I was able to go off about 30 medications the doctors were throwing at me AND was able to fire all my doctors! It has been 2 years and my health has been completely different. My husband also lowered his cholesterol 101 points, his triglycerides 360 points and was able to go off 9 different medications! To say it has changed our lives is an understatement.”
Saturday dilemmas: I couldn't decide whether to make a coffee and walnut cake or a date and walnut cake but then I found a coffee and date cake recipe in the Good Housekeeping Guide cookbook that was an engagement present my mum received in the 50's. So I adapted and added some roughly chopped walnuts and got the taste combination I was craving 👌🏼lovely ✨
MORNING R I T U A L S ~ Lemon water! 🍋🍋🍋 For the longest time I’ve had coffee cravings every morning ever since I quit it December last year. Took me ages to figure out it’s just the idea of having a warm cup of deliciousness in the morning that I crave! Plus the smell of coffe. Let’s be honest, it’s smells effin’ DELISH (edit: I still have the occasional one but DECAF BABY) 💁🏻♀️
These days I drink warm lemon water every morning for no other reason than it feels GREAT to hydrate myself after being asleep all night. It makes me feel more awake than coffee ever did! .
#TMItime I’ve noticed if I don’t have my lemon water (or any water) first thing in the morning, my pee isn’t exactly showing that I’m hydrated throughout the day, despite drinking my usual 2-3L. #funfact I love to overshare, just wait until I mention the unmentionables of dropping kids off at the pool 💩💩💩 .
So start drinking some lemon water, ginger water, lime water, or whatever water first thing in the morning and see if you can kick your coffee cravings too 😄 #happysaturday
✖️BOOTY WORKOUT✖️ You don’t get the ass you want by sitting on it.😜👊 I’m pretty sure if you’ve been following me for a bit then you know I loooove training my lower bod.💪 And #operationbuildabooty 🍑 was my goal earlier this year😆 bc yo girl here used to have nooooo booty whatsoever. It was as flat as a 🥞 . 🤣 Thanks to my home workouts tho, I’ve not only been able to build dat BOOTAY but this is the strongest and most toned my lower body has evvvaaaaa been.😍 #PROUDAHME 🤜🤛 soooo, here are some of my fav lower bod / booty focused exercises from my home workouts!👇 but you know, you can actually have access to AAAALLLL of them too if you want boo?🤷♀️ Whenever you join my virtual Fit Club💪👭 you get access to over 800 home workouts, a virtual yoga studio, a nutrition channel with healthy recipes and meal prep tutorials, plus ME as your personal certified health coach🌿 and a supportive fit tribe for that daily accountability.🙌 just email me with the button above if you want to chat about it!😘
Now onto the exercises!👇
1. Split squats - no bench? Use a sturdy coffee table 🤷♀️
2. Weighted bridges + hold
3. One leg bridges + hold
4. One leg deadlift
5. Sumo squat - focus on tilting your pelvis forward and squeeze yo booty at the top!
6. Bent reverse leg kickback
Don’t forget to share below if you give these a try babe, and feel free to tag a #fitfriend 👭 sharing is caring.💕💕💕
One major lifestyle factor which has an immense impact on our mental and physical health, and therefore our skin, is regular workout. Go and check out my real life sports motivation heroine’s feed @runyourthoughts if you’re interested in maintaining mental health through working out 😊💪🏼 The picture above is the result of us combining our hobbies running and photography 😃 #teamwork 🐽💪🏼 It was a very special day for us because we didn’t see each other for almost two years! But that’s another story, enough distraction...So, why should we never stop pushing ourselves to work out again?
⠀⠀⠀⠀⠀⠀It’s good for your heart and general fitness, gets your blood flow going and makes you feel better (at least afterwards you can be proud of yourself 😂💪🏼). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m guilty of being not as consistent with it as I’d like to, which is partly because of all the stress associated with my legal traineeship and partly because of my laziness 😬 Overall I stick to my personal schedule most of the time, but when it comes to workout I’m having a hard time to motivate myself. I’m not sportive and that’s ok, you don’t have to be super athletic to stay active 💪🏼 just find something you like or at least can get through and just do your best. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I like to do my workouts right in the morning to get it out of my way and not spend my day making excuses to postpone it further. Since my two workout buddies and I don’t live in the same city anymore I don’t have anyone to meet with at the gym in the evenings and I’m too tired to go by myself without any other reason than working out 🙈 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Currently I’m doing it all at home, back in uni I went to the uni gym and I actually liked to go and have a routine of exercises and see improvement in strength and execution. If I find a gym I’m feeling comfortable at I’d like to resume that kind of exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Until then it’s just my improvised home gym and me.
Successful people are not these magically motivated people with fairy 🧚♂️ dust sprinkled on them at all times..🤣...Successful people are just MFing ⒹⒺⒹⒾⒸⒶⓉⒺⒹ people.🙌💪
Sometimes you just don’t feel like working out. That’s just life.🤷♀️
Sometimes you won’t want healthy food and you’ll crave da 🍕 and 🍩. Happens to everyone.🤷♀️
Sometimes you won’t want to make sacrifices meow to get to where you TRULY want to be in the future. Welcome to something everyone deals with.🤷♀️
We ALL have excuses that pop up in our head...but whether you give in to them and let them rule your life, OR you overcome them — makes all the diff.🙌 and will ultimately dictate your success.✨ Are you dedicated or nah?? Want those goals to happen or nah?? Choice is always up to you, and no one else.🤷♀️
Vegan pizza! Thanks @mellowmushroom :) - The only disappointment is, that they use @daiyafoods cheese. But for an "on the go" type of situation it works out. But just like the rest of their foods, I will boycott Daiya for selling out to big pharma.
So Mellow, I hope for the future you look for an alternative soy free cheese 🧀 that isn't a sell out. Maybe look into cashew cheese?
Sending prayers up tonight for my beloved California and all those affected by the raging wildfires. I pray for the protection of the many brave men and women fighting the scorching flames and those doing what they can for the many animals in danger. I pray that these strong winds can subside. May we band together in unity during this scary moment to bring peace and comfort to those who have lost everything. 🙏🏽❤️ #socal#unitedwestand#prayforcalifornia