I love the place I work, the company I work for, and the people I work with. Coming back from vacation, there was a little surprise 🎁 for me waiting in my drawer.
It really is like family here. Not a single day goes by that we aren’t laughing or giving each other shit. Because what family is always super nice to each other? 💁🏼♀️
I’m thinking about treating myself to some wine 🍷 and possibly healthy food. What are your suggestions?
Where you’ll find me all day- rehearsing my thesis defense presentation for my masters degree. I’ve got my lucky PJs on and my lunch in hand. If I keep saying that im not Anxious, maybe I’ll eventually believe it 😂😅. 25 hours till game time.
💥Which supplements work and which ones don't? Let's take a closer look💥.
🎲 There are far more BS supplements out there than I can fit on one infographic, so I've just picked some of the common ones. BCAAs do very little for you if you're already on a high protein diet. The only thing they'll really do is leave a big whole in your wallet!
Fat Burners are pretty much a nonsense. Never forget that a calorie deficit is the most important thing. Fat burners aren't going to help you if you're eating to much in the first place.
Detox = 💩. Enough said.
Weight gainers are usually full of shitty ingredients and not worth the money. If you want to gain weight, eat some real food and put yourself in a calorie surplus. SIMPLE.
Then we have pre-workout. It's definitely not essential, but it can give you a good feeling when you hit the gym. So if that helps you squeeze out an extra rep or two in the gym, then great. But sometimes a good ol' fashioned coffee is just as good as anything else.
🥇Other supplements that are worthwhile are protein powder for that convenient hit of protein during the day. Creatine to improve strength and power. And Fish Oil helps with a number of the body's functions and gives that feeling of health and well-being.
📢 And that's your lot. Save your cash and just put in the work! Success doesn't lie in a supplement. Simple as that!
NEW HOTEL CONCEPT
We commissioned the extremely talented Art School Student, Sophie Hill to come up with our new Hotel & Restaurant design at Can Frare
Sophie used the painting of the ship Apolonia as her inspiration with the three jib sails for Frare, and a spinnaker sail for the Restaurant
SOPHIE HILL : BIOGRAPHY
I am a London based graphic designer originally from sunny Manchester working across disciplines to create crafted, clean and considered outcomes. My practice spans both digital and print media and I have worked both as a freelancer and as part of a design team creating branding solutions, web and social media assets, advertising campaigns and more for an array of different clients. I like to work closely with brands to invigorate their overall creative approach, whether they’re a small start-up or an established business. Having studied design in the vibrant and creative cities of Manchester, London and New York, I am now a final year Graphic Design Communication student at Chelsea College of Arts, University of the Arts London.
My mission in this life isn’t to be the best. It isn’t to be the strongest. It isn’t even to be a certain size. It’s simply this: I want to continuously be better than the day before. A little nicer, a little more thoughtful, a little more motivational, a little more fit, a little more loving, etc. By always growing each day, I know eventually I’ll be exactly where I want to be, but until then, I’m going to enjoy each day as they come 💕
Happy Anniversary to Step It Up with Steph!
9 years ago today I was laid off from a job I hated. After feeling unfulfilled working behind the scenes in TV and PR, I worked a desk job and I dreaded going into work everyday. Thankfully, 9 years ago today, being called into my boss's office right before Thanksgiving and being told to pack up my things and leave was one of the most embarrassing but liberating moments of my life. I had been dipping my toes into creating my own YouTube videos, getting my personal training, yoga, pilates, and life coaching certifications, and printing business cards on my computer (YES, I did not know any other way to do this.) However, it wasn't until the rug was pulled out from underneath me that it was time for me to SINK OR SWIM. I made a website using my Apple computer, spent way too much money on computer ink to print my makeshift biz cards, hung fliers in grocery stores, and drove over an hour one way just to get paid $15 to teach a workout class.
I was desperate to make things work with one goal: a TV show to inspire people to live healthier and happier lives.
I did what I could to get by. I struggled a lot. I had 0 capital, 0 financial support, 0 experience, and 0 security net. My family was supportive but thought I was crazy. The guy I was dating at the time told me I was nuts because starting a business with no formal business education was too risky. What I was doing was weird and abnormal. I remember growing up and kids telling me I was weird. It used to make me so sad that I'd cry after school! I had weird ideas, or I'd say weird things, who knows why they'd say I was weird.
And it wasn't until a few years ago that I finally embraced my weirdness and happily accepted that I'm not like most people. Another form of liberation - self-acceptance in any and all forms.
So here we are today, 9 years later, and if there's one thing I can impart on anyone who's read thus far, it's this: Get in tune with what you're meant for - and then go out and freaking DO IT.
It's your job to conform to your own weirdness and uniqueness; NOT your job to conform to society's norms. #stepitupwithsteph
This morning, i need two scoops of liquid gold (beachbody energize pre-workout).
I hopped out of bed with pure excitement to get my total body cardio fix then reality hit me right in the face.... IM TIRED!
I don’t want excuses to control my life. I want results and those don’t come without hard work and getting that booty movin’!
Really enjoying training and getting @efenasmiles skilled up through the @eliteboxfitness boxing system 😊. The embodiment of no excuses.
lack of activity in this day and age is truly deplorable.
more videos to come when we ramp up the knockout combinations.
Grateful our building and gym is wheelchair accessible, not to be taken for granted on this terrain #versatile#Repost from @efenasmiles with @regram.app ... #workoutwednesday
Decided to drop another video of me punching it out 💪🏽 @sugarcanerey
says I'm getting better 😎
By the way, pretty people, this week is Mental Illness Awareness week. There are awesome campaigns out there like #idontmind and #alwayskeepfighting who are encouraging people to speak out. Let's help one another be better 😙😙😙
#efenasmiles#sci#sciawareness#mentalhealthawarenessweek#akf#idontmind 🤗🤗🤗 - #regrann
BLACKENED SHRIMP, ASPARAGUS AND AVOCADO SALAD WITH LEMON PEPPER YOGURT DRESSING
Blackened Shrimp, Asparagus and Avocado Salad with Lemon Pepper Yogurt Dressing is so easy to make, low in fat and carbs, and full of flavour!
Author: Karina - Cafe Delites
500g raw peeled large shrimp (King Prawns), tails removed
2 cloves of garlic, minced
1 teaspoon ground basil
1 teaspoon dried thyme
1 teaspoon sea salt
1 teaspoon fresh cracked black pepper
2 teaspoons cayenne pepper
2 teaspoons sweet paprika (or smokey for a different flavour option)
2 bunches of Asparagus, halved
1 teaspoon olive oil
4 cups Cos lettuce leaves (or lettuce of choice), washed and ready to use
1 Avocado, cubed
¼ red onion, sliced
1 handful fresh basil leaves
⅓ cup greek yogurt
1 teaspoon lemon pepper
1 teaspoon lemon juice (optional for extra flavour)
2 tablespoons water (or olive oil)
Salt to taste
In a shallow bowl, combine shrimp (prawns) with all of the spice ingredients, and rub into the shrimp until evenly coated. Heat a large pan/skillet on medium heat and add the olive oil. Saute the shrimp/prawns and the Asparagus while turning occasionally until the shrimp/prawns and asparagus have started to change colour and are just cooked (about 5 minutes).
Combine the lettuce leaves, avocado, onion slices and basil leaves in a salad bowl. Add the shrimp/prawns and avocado over the top. Drizzle with the dressing.
For the dressing:
Combine the yogurt in a bowl with the lemon pepper, lemon juice (if using), water and salt. Mix well to combine.
Some days among all other things, you just have to smile.
You might be tired and burnt out, but remember everything is more fun with a smile on your face.
Also, I’m super excited for another Monday to get back into my routine and crush a home workout tomorrow morning! 💪🏻
Tried a new recipe today. I improvised with what I had. I had some pancakes mix from @knowfoods that my co-worker gave me. So I decided to add spinach 🍃 and banana 🍌 to the mix. It wasn’t bad, but I do need to perfect the recipe. I saw recipes that use protein power so when my vanilla flavor superfood come in I’ll test it out.
Do you recommend any recipes for protein pancakes?
Man, jet lag sucks. I have been sleepy since landing in the mitten on Friday morning. Or is it my anxiety? Who knows. Two more days until my thesis defense is over and I’m hoping my body can just reset and feel fresh again for thanksgiving! Hoping you all had an incredible weekend. Cheers to making this week better than the last 💕
My two favourite things - Christmas and puppies!!!! I can not wait for my @getboostbox advent calendar to arrive, you've made me even more excited @aimeevictoriafitness - get yours asap before stocks run out and to make sure they arrived before the 1st December!!! Full protein chocolate bars and goodies - arghhhh how exciting #Christmas#adventcalendar#newyear#festiveseason#seasonsgreetings#xmas 📸 @aimeevictoriafitness
Holiday gift idea? (puppy not included) 😂 -
RevLabs supps make great stocking stuffers..stay tuned for our massiveBlack Friday sale..details coming soon. Biggest sale of the year! Don't wanna miss this one! -
Tag someone who would love some supps for Christmas!
Vacation where waking up early doesn’t stop.
Fresh air all day makes for wonderful naps.
Family bonding just happens (we like to give each other shit).
Cussing is a BIG part of daily vocabulary.
There is ALWAYS too much food packed.
Birds and squirrels make the days go by faster.
Walking everywhere is our best workout.
Adrenaline rushes every single time you see a deer (even if it’s not in shooting distance).
Sometimes you go home empty handed (me, not my dad or brother) but it’s always fun!
Until next time.
Exclusive Performance Fitness
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For competitive athletes and fitness enthusiasts
I love watching this guy coach, not to mention he's such a stud 😍
He's been doing it for as long and l can remember, and l still get excited during tournament time- and l don't even have a kid playing. 😂🤦🏽♀️
Football Sunday is a real thing for us today! 🏉❣️ #goblue#sundayfunday#wunderfullyfit