Trained glutes & hamstrings today, and I’m starting to feel better energy wise which is a good sign ☺️
Still taking it steady with training. Rest and recovery is vital so don’t neglect it whether you’re a competitor or not👌🏻
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On another note I’m absolutely delighted to say that I’ve been accepted into the ISSN (international society for sports nutrition) graduate diploma in applied sports and exercise nutrition starting November! So I’m on my way to becoming a certified sports nutritionist under the ISSN, and will be studying part time alongside coaching ☺️
I love learning and I can’t wait to continue to broaden my knowledge and improve the quality of service I have to offer as time goes on! ☺️ I always aim to give my clients nothing but the best of my ability and that will only get better
Haven’t done one of these in a while but the beautiful @fitmelmay and @diannayota tagged me to share 10 things about myself, so why not 😊 Make sure to read til the end for a little special something 😉
1. I hate talking on video 😅 I get super self conscious, act all weird and my voice sounds so wrong 🙊 How do you guys make it look so natural?! 2. I dance-walk 💃 can’t help it! If there’s a beat in my ear, there’s a beat in my step 😜 Chacha walking down the street, yep that’s me 💁🏼 3. On that note, I also unconsciously sync my reps at the gym to whatever music I’m listening to. Have to start sets when the music is right and if I’m trying to focus on taking my time with the moves, I’ll have to listen to “90s love songs” or something, otherwise it doesn’t work 🏋🏻♀️ 4. Spicy food is a serious no no 🔥🙅🏼 I die 😵
5. I own 1 bra (sports bras not included - you already know I have too many of those 😂) If I’m not in gymwear, chances are I’m braless.
6. I was a huge Britney fan growing up and got my bellybutton pierced because of her 👯
7. I’m short-sighted 🤓 If you are more than 5 feet away, you are just a moving blur to me 🙈 It’s made for some awkward situations... 8. While I could spend my entire workout taking mirror selfies, I can’t for the life of me take a single decent front-camera face selfie 🤳 Teach me your ways!!! 🙌🏼 9. My first word was apparently “mine” (mío in Spanish) so I’ll let you imagine what kind of devil child I was 🙃😝 10. As of today, I’m officially an ambassador for @fitbyal_ new clothing line #ALeisure 😍 #soexcited If you haven’t already, click the link in my bio to check out her awesome, empowering designs! Use my code CONITA15 for 15% off 💕
I got my creative hat on today with the best GF bread and cooked up an absolute beauty of a meal😏
Vegan French toast along with tempeh “bacon” and I was in heaven🙌🏻
For ages I didn’t touch bread, in fact, anything that was high in carbs was pretty much on my no go list🙅🏼
So much has changed this year and I am so so thankful!
It’s so good to be able to look back and see how much I’ve changed.
To see the difference in my body and mind and knowing that all this amazing whole foods I’m feeding it is doing it wonders😁
3 days to go until #thegreatsouthrun 🏃🏼 I managed to get an early run in this morning ready for Sunday! It was a lot harder in 27 degree heat 😰 Thankyou to everyone that has donated, I've managed to reach my target for The British Heart Foundation @the_bhf ❤️ I land at 2 am on Sunday then running at 10am so any more donations to urge me on will be great 😇
Good Morning 10.19.2017
Breakfast from yesterday was✨Healthy Cream Cheese n Jelly✨ on Cinnamon Raisin High Fiber GG Crackers. Made with @GreenMountainFarms Greek Cream Cheese
(which contains 50% less fat and 4x as much protein as regular cream cheese) + mashed fresh raspberries and topped with chia. Chia adds protein, fiber and is a great source of omega-3’s. This is a @Healthy_Lifeways Phase 1 breakfast.
Workout sessions on tonight
5.30pm - Power Class
Involving power bags & resistance bands.
A great fitness and conditioning workout suitable for any fitness level.
This class is open to anyone.
6.30pm - VIP Member Group Workout
Full body Session
Following a Resistance based Program
To book use gymcatch.com
Nutrition - it's a funny thing....
I've spent most of my adult life believing low calorie, low fat and limited food intake equals weight lost...this resulted in me skipping meals....starting stupid crash diets that I would never stick to...and never allowing myself any 'treats'
I lost weight...it NEVER stayed off!
Never exercising and never considering my health...it was always about the number on the scale! .
In the last few months I've eaten more food (including breakfast, which I ALWAYS skipped before) and enjoyed 'treats' everyday. I've thrown away the scales and simply go by health...my resting heart rate, my fitness levels. .
I'm fitter now than I was in my 20's (and thinner too 👍) I exercise everyday..and I LOVE it. .
Do yourself a favour....dump the sad step in the bin and focus on health....oh and sometimes it's perfectly okay to have the cake 🙌
#ThrowbackThursday with my coconut & lemon energy balls which were traded for 10/10 brows with @leanne_jordan 💞🙋🏼 So for those asking about my brows she’s your gal... and those wanting energy balls, the recipe is on my website ⚽️⚽️ Around 60cals per ball & amazing for a pick me up for the 4pm slump or pre workout 😍✨ blended with a mix of dates, lemon 🍋 & then also nut butter to help slow down the absorption of sugars and for extra protein 🙌🏼 Slowing down the absorption will help keep those pesky sugar crashes at bay 💞 *top tip if making them yourself is to weigh the full mixture then divide it by how many you want so you can get accurate weight in each 🤗 **another top tip (who am I today Tim the Tipper?) Put ingredients and weight into my fitness pal for accurate calorie and macro splits if you’re into that kind of thing ✨✨ #TimTheTipper#Energyballs#HealthyTreats#HealthyTips
Study snacks 🤓
4 weeks into my masters and there is just so much to learn! Seems as the brain can only use carbs as energy, I'm giving it all the carbs right now courtesy of @grazedotcom 😋
I was up bright and early for a heavy deadlift session this morning, paired with some glute bridges && upper body, just for the fun of it! It’s amazing how much you can fit into an hour 💪🏻My arms are definitely feeling it right now as am I! As much as I want to learn about the respiratory system it is such a struggle not to just close my eyes and take a nap!😴
I am just a person who needs routine and structure && I think (and hope) that I’m finally starting to get into a routine with balancing life, gym, studying 🎉 If anyone else is starting a new job or adventure and struggling with the same thing then don’t beat yourself up over it - I’ve found it’s trial and error, then sticking with what works best for you! It will all pan out & if all else fails eat flapjacks because you’re are bound to feel better after!
NEW! Ultimate 2 min #ABS#challenge to tighten your belly and harden your core is UP! Ready? Let's go! Find a link to the YouTube Video - check out my BIO @joanavarbichkova
Happy and Positive Thursday, everyone!
Wearing fab @firetraponline outfit ✔️✌🏻
Kettlebells after a good run.... Ghetto Rapper.....anything & everything with Turmeric... what are we talking about? Click on the link in our Bio to find out all those things about our trainer Sarah you wanted to know, and maybe some you never thought to ask... #meetourteam#trainer#coach#getmomentum#momentumbootcamps
My first full breakfast (MADE BY MYSELF!!) since I'm recovering💪🏽💪🏽. Yes I had more full breakfasts the past weeks but never made it by myself. I had an agreement with my dietican about breakfast, so 3️⃣ times a week I pick a card out of my jar and the card will say what I'll eat for breakfast. Really scary and maybe you think: wtf why are you scared for fking breakfast? But for me it's a big deal! BUT A BIG CHECKKKK✅ FOR TODAY!
This was btw 200ml optimel apple cinnamon quark, a raisin roll with butter and a cracker with butter and hummus😏