Training abs effectively 🤛🏻👍🏻🏖🙌🏻☀️ i honestly never take the time to train my core for a few reasons.. 1.) it hurts ouch && 2.) i try to engage my core throughout my other exercises & compound lifts. but i’m heading to the beach in a little over a month & i am challenging myself to add them into my routine. something that i’ve found that works really well for me is doing abs #tabata style - this means i will put in 20 seconds of an all out effort followed by 10 seconds of rest 😳🙌🏻 i will do each tabata set for about 3 minutes and i’m telling you this is the best way to engage your core & burn out those muscles. all i can say is that if you’re abs are not burning 😵😵 you’re probably not doing it right so make sure you’re engaging the muscle group and putting in the work! —> my last video is me doing some cardio - comment below if you would be interested in a full post on my cardio routine?¿ - - - #stairmaster #cardio #abworkout #core #gym #gymgirlvids #healthy #fitness #fitforlife #weightloss #fitgirls #girlswholift #traininsane #justdoit #nutrition #activeliving #lifestyle #balance #wellness #thisisactiveliving #workhard #motivate #inspire
I feel like i only just survived monday and today is heading in a similar direction. 🔄 yesterday started off great! i went to the gym, smashed a back and bis session, came home made a delish post workout shake, threw some leftovers in a container for lunch and walked to work. then work was crazy, the expectations were high, i had to take on extra work, personal bills came in, my back started to hurt again (stress related?), fatigue took over and by the end of the day i was feeling flatter than a pancake. - we did our weekly food shop yesterday afternoon and that in itself felt like a massive chore, this is coming from the girl who loooooooves food shopping!! once we got home and unpacked the groceries i struggled to peel myself off the couch, away from my beloved heat pack and find the motivation and the energy needed to get some food prepped for the week ahead. in the end i didn’t do it. 🙅🏻♀️ - as much as i hate feeling unorganised and not having my meals ready and my week planned i know i just need to let it go, take things a day at a time and not stress myself out anymore than i already am. things don’t always go as planned, issues arise and all we can do is slow down and tackle them one by one. your allowed to have an off day/week every now and again. - trying to motivate myself to get this weeks prep done with this delicious spread i whipped up a few weeks back. •choc banana protein shake, watermelon, turkey taco bowl and salmon with roast taters, greens and chimichurri •
Ahhh c o f f e e ☕️ a.k.a. a hug in a mug! with such a busy work and personal life coffee is my ‘survival juice’. this girl can’t go a day without that liquid goodness. it’s my go to first thing in the morning and my body or brain seriously does not function without it! - recently i have been noticing my body isn’t coping with the high volume of caffeine i am giving it and the bank account isn’t happy about the extra expenditure. last year i was on a tight budget and got into a good habit of having one coffee a day, making it at home and bringing it to work. this year, now i have a bit more of a dispensable income and an incredibly busy work load i have come to rely on it heavily sometimes having 2-3 small double shots a day! i have once before done a full detox and stopped coffee all together, the headaches that came with it were horrible and i do not want to put myself through that again. - i never thought i would say this but i have been thinking about reducing the amount of coffee i am consuming and slowly wean myself back down to 1 a day. starting with getting a small single shot not a double shot, replacing my second coffee with a cup of tea, eating breakfast before a coffee in the morning and making a coffee to bring to work. any tips and tricks to help wean yourself off coffee are always welcome!
Currently smashing out my usual sunday meal prep. i am documenting this one a bit differently for you all and talking you through a few of my meals and showing you how i prep them. 🍱🎥 i want to show you how easy putting a few meals together for the week can be. flavour comes first, you won’t find any plain broccoli and chicken meals here. - 👆🏻 edemame beans, spinach, red onion, roast pumpkin, walnuts, feta and balsamic glaze - just add bbq salmon and voila! simple easy meal prepped and ready for the week! - check out my story. stay tuned for my protein blueberry breakfast muffins! for those who missed it in my story dw, i added it to my highlights for you all. let me know if you find these helpful at all and would like to see more of these?!
Answering questions on topics that women want to know about: 🌟🧘♀️🧗🏻♀️🤸🏻♀️🌟 fitness: fitness is an integral part of my waking being. we were born to move - it is a blessing to be use our bodies whilst we can. we have one physical vessel to see us through this life. i’ve been an athlete since youth: formerly an olympic hopeful gymnast, a competitive+outdoor rock climber for the last decade. my party tricks are doing pull ups with one finger on each hand and handstands. i have my own fitness movement @climbflow & i’m trained yoga teacher: teaching is such an intimate connection with people. muscles are a by-product of an active lifestyle. i’ve encountered a lot of criticism for being muscular, or by proxy being called “too big” or even “fat”-but i will never change. i want to shift the image of fit women away from un-relatable models to athletic, real women, who are strong+healthy. strength+femininity are not mutually exclusive: embrace your [muscular] curves and sinews - they are beautiful+powerful. food: i’m mixed race so diverse food is everything but i love thai food. i have a hereditary liver disorder-so i have to eat well. i start every day with warm lemon water/acv. matcha is my weapon. greens, berries, plant protein smoothies + meat & fish from ethical sources only. drinking lots of water, pref with a pinch of himalayan salt, to balance all the sweating we do in asia! i believe in intuitive eating, listening to the body & what its asking for. however, nothing is off limits: associating certain foods with guilt, forms unhealthy habits. skin: i wear as little makeup as possible so my skin can breathe. i spend most of my day sweating. i had horrendous acne in my teens and early 20s-it needs to be managed & i empathise with all who struggle with good skin, even with best eating habits. my go to’s are retinol, vitamin c, hyloraunic acid. i’m 31, strong, all woman. aside from being a wellness fiend, i have a physics degree,& i’m a trained classical soprano and performance artist. i believe each of us is incredible, limitless and i hope for all smart, strong, capable women to own themselves. #fitspo #shapefitgirl2018 #naturalwoman
Today was a good day! 😆🎉 i had a busy but super productive morning at work, got the opportunity to work from home for the afternoon and got some great news regarding the job i am sitting in and have finally secured permanently and, it’s being upgraded to the level i wanted!!! 1st professional goal for 2018 ✅ am on a total high at the moment!! - to top it off i was able to freshly cook my lunch which is a very rare occurrence during the week. so i took full advantage of it and whipped up this tasty dish (i made a double serve so i have leftovers for lunch tomorrow!): 🐟 salmon 🥔 roast potatoes 🌱 green beans 🥑 smashed avo 🍵 leftover chimichurri - and it definitely ticked all the boxes. protein ✔️ carbs ✔️ fats ✔️ taste ✔️
Prepped meal #️⃣1️⃣ for the week. cannot wait to sink my teeth into this for lunch tomorrow!! - 🐟 teriyaki salmon (with blake’s homemade teriyaki sauce 🤤) 🥑 avocado 🥗 herb salad w/ spinach, red cabbage, carrot, red onion, cucumber, mint, coriander and parsley 🍶 lemon garlic salad dressing
Geo came in clutch today. perfect high impact band catching all my sicky sweat in spin. looove this staple band 🖤 >> in shop for a hot minute #overandaround
Weekend mood: athleisure ✔️cosy ✔️comfortable ✔️ shop the marcy long sleeve top + wanderlust tight in store or online by link in bio.
“the real gift of gratitude is that the more grateful you are, the more present you become.” ~robert holden 🙏 . when i opened my eyes after savasana, my soul at peace.. this is what i saw. here i watched the sunset, the sky changing from blue, to purple to red and all the colours in between. my whole being all aglow just like that sky. turtle the dog at my feet. so much gratitude in my heart 💕 . what a beautiful world we live in 🌏✨🙏 @thebirdhouseelnido @elnidoyoga #sunset #gratitude #bepresent #elnidoyoga #thebirdhouse #themothernest #naturelover #lascabanas #elnido #palawan #philippines #travel
Check out our digital lookbook for the latest collection now! @basebodybabes 😘
Finally did a leg workout. week 21 legs ✅ #kaylasarmy #kaylaitsines #sweat12wc #thekaylamovement #sweatwithkayla #bbgperth #bbggirls #bbgcommunity #perthbbgsquad #perthfitness #bbgbride #bbgsisters #bbg #fitfam #deathbykayla #bbgweek21 #bbgweek9 #perthfitfam #activeinperth #thisisactiveliving #homegym
Here’s to celebrating what makes you, you. 💗 get inspired by @karinairby in our vintage palm set, available now via link in bio! 🌴 #womenstechnicalfashion #thisisactiveliving #lornajane #lornajanephilippines #movenourishbelieve #activeliving #fitnessph #pinoyfitness
Throw back to the last fitness photo shoot we did. this gal is one of the biggest supporters i’ve had. this girl is one of the sweetest, kindest women there is. . . she’s motivated me in many ways but i don’t know how often i say these things. here’s to good people 🥂, may we surround ourselves with them always. . . . . . #sisterhood #friendshipgoals . #motivation #activewear #kaylaitsines #health #nourishyourself #bbgcommunity #exercise #fernwoodmaroochydore #sweat #transformation #potd #selfconfidence #confidence #innerbeauty #beauty #lornajane #thisisactiveliving #bossbabe #bosslady #boss #bosschick #modellife #modelliving #ootd #fernwoodfitness
Absolutely cracking day out at @sharpysbeerrun 21k today! spectacular weather, great crowd, super organized and well run event, with an abundance of amazing vollies and a irish twist ☘️ 👌🙏🙌 hats off to you @mssharpy and your team! you #nailedit # # # 📸@drtobyk #sharpysbeerrun #stpatricksday #timetoplay #21k #sofun #preydefiant #mpbrewery #vfuelaustralia #tourdetrails #wingsforlife #footpro #salomon #newheightsaltitude #trailrunner #trailrunning #trainingrun #runner #ultratraining #ultrarunner #enferrunning #seehowsherunsaustralia
Enter: @zovafit , the game changing app leading the way in virtual fitness classes - and now, celebrity classes! 💪🏽 winner of the coveted apple design award in 2016, this is the fitness app you need to know about! head to the mag to learn more, link in bio 👊🏽 #triplewhitemag rg @zovafit
Hot like fire... #yasss 🔥🙌 @sophie_guidolin wears the valentina sports bra which is both super sexy and practical! it features adjustable straps and clasps which allow for the perfect fit! get it now in the bio. #womenstechnicalfashion #lornajaneuk #thisisactiveliving #lornajane #movenourishbelieve #activeliving
My outfit for the event i’m going to tomorrow. looking forward to being the face behind my blog @sparkleondarling, and of course i’m doing it with all the sparkle 💖 . i’m going to this event totally alone, like i have for many events in the past. it still is and always has been a little scary not having someone you know to turn to when you have no one else to talk to, but that’s when you truly grow and learn and become the best version of you, because you have to, you have to show up. no more hiding. . sparkle on, darling ✨ #sparkleoneveryday
Loving my first little diffuser. i’ve been using it for a week now and it’s been a perfect first one to use and try out before i invest 💜 . i personally find essential oils and the whole hype behind them to be a little overwhelming.. so i’m not hopping on any trains, instead i’m just taking my time with them and working through the journey in my own way, in my own time. i was hesitant to even post this, because i don’t want anyone to try and sell me anything. i don’t want to be an essential oil advocate, i want to purely use them behind the scenes, something just for me. . i put this on each night before i go to sleep with a 30 minute timer, water and a few drops of lavender essential oil. talk about restful sleep. so in love. . do you have a diffuser? i’d love to know how you find it and which one you have. #sparkleoneveryday