Recently i've been loving the comparison posts i've been seeing on here.
now most photos we post don't show our rolls on our stomach or our stretch marks on our thighs because we choose the photos we think we look 'better' on. i just want to remind myself and you that nobody walks around like that all of the time. angles, lighting, the way we position ourselves all plays a huge part in how we appear in our photos.
take these two for example in the first one i am sitting up straight and the next i'm slouching down (how i'd usually sit, working on my posture as it's so bad😂). i used to hate sitting down and seeing rolls appear or my stomach or it going over the top of my leggings but after realising that it is normal i have started to accept it. there's nothing wrong with posting the photos which are more posed and you look your best, i'm guilty of it but it's so important not to compare yourself to others as the reality is, they don't look like that 24/7 either💖💖
2 hours ago
I guess it's a good sign if you feel like having the power to move mountains on a daily basis #missinghome🏡
we are constantly comparing ourselves to everyone else as we scroll through our instagram feeds each day. but why?
we worry if we don’t post perfectly edited photos we will be judged. but why? we worry that if we are having a day where we just can’t get the angles right then we shouldn’t post anything as we believe posting nothing is better than posting our body in the natural way it is without the flattering angles. but why?
we worry if our hair isn’t perfect and our make up isn’t done then we shouldn’t post photos. but why? we worry that if we are feeling bloated or it’s our time of the month and we are not feeling our best we shouldn’t post any photos showing it because we worry people will judge our progress. but why?
why shouldn’t we post photos with no makeup on, our hair messy or scraped back, feeling bloated and not flexed? the truth is we should be able to post these photos without the fear of being judged and worrying about the comments we may receive!
so if you need a reminder today, you are
amazing, you are beautiful and you should be proud to be you, so go show the world the real you 🌟
Stop betraying yourself & start choosing yourself. it’s time that you stop doing the things that you know will hinder your progress, it’s time you stop making the excuses that you know pull you further from your goals. it’s time you choose yourself as the main character. it’s time you choose to be in control of your next step. ✨
i just want to say a big thank you to everyone who has supported me with the launch of my program. i am seriously so proud of the individuals who have reached out saying their ready to stop making excuses & get done what needs to get done!! it’s not too late for you either.. link is in my bio if you want to make the first step to choosing yourself today💕🌸
3 hours ago
Glute activation 🍑 😍
𝘛𝘩𝘪𝘴 𝘪𝘴 𝘫𝘶𝘴𝘵 𝘢 𝘨𝘭𝘶𝘵𝘦 𝘸𝘢𝘳𝘮 𝘶𝘱 - 𝗡𝗢𝗧 𝘮𝘺 𝘸𝘰𝘳𝘬𝘰𝘶𝘵!
save for your workout!
1️⃣ glute bridge abduction
2️⃣ single legs glute bridge
3️⃣ crab walks
4️⃣ reverse lunges
5️⃣ straight leg kick back
enjoy ❤️😛 @gymshark women @gymshark@gymshark train
I talked a little bit about this on my story yesterday but wanted to make a post about it too - m o t i v a t i o n
we all get motivated. we all lack motivation. it's part of life. noone is motivated 100% of the time. i choose to share the positives and the motivational part of my life on this page because i want to be a positive influence. but sometimes that just isn't the case. just because i post my workouts and have this fit page does not mean i'm always motivated.
this past week, idk why, i have been feeling extra tired and my vibe for working out or going to the gym just wasn't there. it seems like an extra hassle driving 45 mins home and to the gym when all i want to do is go home, do some cleaning, cook dinner, and relax.
my point is we are all going to have days/periods of time when we simply aren't motivated to go to the gym. instead of feeling guilty or blaming yourself, remember - you won't lose your progress if you take one or two days off, if you go on vacation, etc. listen to your body and what it's telling you.
happy thursday 🤍
in 3 minutes
Recently i’ve been doing really good even when things.. aren’t good? i somehow feel like i’m getting good at being happy even when the world seems to be giving me every reason to be unhappy. been a pessimist my entire life and it feels amazing to activity work on finding the good. how are you?? how are you realllllyy? fill in the blank let’s chat!! “recently i’ve been ____” ⬇️⬇️✍🏽
in a minute
Rest-day today. i’ve eaten indian food and read a book. now yoga day two 🧘🏼
Lower body and 🍑 equipment workout ✨.
i did 8-12 reps and a total of 3 sets for each exercise, let me know if you give it a go!
✨slow squats (to focus on mind-muscle connection and increase tut (time under tension))
✨banded seated abductors
✨cable style donkey kicks
✨banded glute bridges
i would say most of the exercises could be done without a weight/with alternative weights (such as a heavy book or kettle bell) but over lockdown i’ve definitely found my @b_ndstore bands to really come in handy!
also i’d like to apologise for the really messy garage in the background!
Women, love your bodies every week of the month❤️
we can't hate our bodies for being normal, especially on our periods!
research states that people may experience increased water and salt retention around the time of their period - which means increased weight during this time.
but why is this?
"this is due to an increase in the hormone progesterone. progesterone activates the hormone aldosterone, which causes the kidneys to retain water and salt."
how to water retention during your period?
1. who cares - we are all human, stop tracking your calorie intake, stop tracking calories burnt, workouts, miles ran etc for just a couple of days and just embrace being human.
2. try to avoid salty foods if possible, drink lots of water & partake in some light exercise, as this can help relieve symptoms of bloating to some extent. i know it certainly helps with my endometriosis🎗
the moral of the story here is to take a step back and take accountability for being human, periods are normal and so is weight increase during periods❤️
• #strongerwithlucy#beavisionary#motivation#fitness#gymsharkwoman#gymshark#ukfitness#strongfemales #ukfitfam#femalemotivation#endometriosis#endowarrior
9 minutes ago
Instagram vs reality 🦋
ive been meaning to post something like this for awhile now but i figured after the last week i’ve had battling with the little voice inside my head that now would be a good time to talk about this.
sometimes it’s hard to remember that what you’re seeing on instagram is a feed carefully chosen to suit what we want you to see. to draw an audience in so that we can make an impact in some way or another; this last week i’ve been struggling with my own thoughts and insecurities again and couldn’t stop myself from obsessing over social media and the people i aspire to be like-comparing myself to them/wanting to look like them. i’m still trying to remind myself that some of these people have been working at it for many years and that progress doesn’t happen over night. on top of that, i know i’ve said this so many times, but our bodies are all so uniquely different; in the way we can grow muscle and lose f*t and all of that. it’s okay to be where you’re at in your journey, it’s okay to slip up and make mistakes and have to use a reset. it’s okay to enjoy extra chocolate or chips and you shouldn’t feel so much guilt for being human; just know that if you’re working for it and putting yourself and your mental health first that’s the most important thing.
hope you’re all having a good week and treating your bodies/brains well 💜🦋
Oh yeah we back babyyyyyyyy!! i kept this lower body simple and basic to show that you really don’t need all that fancy stuff to reach your goals!
tempo squat w a hold 3x10
stiff leg deadlift 4x12
front squat 3x8
good morning 3x8 (superset w front squat)
hip t****t 3x12
don’t forget to like and save for later!! let me know if you try it out!!!!!
Over the moon that gyms are opening🎉 the past 4 months working out at home did start off really rough. i was stressed about not attending the gym and not being able to do anything. luckily i found some equipment online and have been able to do small workouts in the garden. i’ve enjoyed the time at home, away from the gym and doing my own thing. but know i’m counting the days down for gyms to open their doors and trust i will be one of the first ones there🤞🏻 #fitness#gyms#gymshark#beavisionary#gymsharkwomen
13 minutes ago
15 minutes ago
Beach girl all the way 🤍🌊
follow your heart & go where you are happy 🌿
at the end of the day that’s al that matters☀️
keep your light shinning beautiful ! 😇
don’t forget to 💗 (thanks for supporting ya girl)
grow with me 🌱 @avesbabesfitness @avesbabesfitness @avesbabesfitness
𝐃𝐀𝐘 𝟒«pourquoi j’ai arrêté les crunchs ? » 🤭👎🏾
vous connaissez touus les crunchs ,et si ça tombe vous en faîtes encore aujourd’hui, mais ce sont des exercices à diminuer, voir supprimer totalement de vos trainings…
le problème est que ce mouvement crée une énorme pression au niveau de la ceinture abdominale(car il appuie très fort sur vos viscères ). or, il se trouve que vos viscères ne peuvent pas s'écrasés tel une éponge :ils vont donc se déplacer soit vers le périnée, soit vers les lombaires. chez les femmes, cela peut entraîner une fragilisation du périnée, qui conduit à une incontinence urinaire.pour les hommes : les crunchs peuvent favoriser l'apparition d'une hernie inguinale😳🤭
dans les cas les plus extrêmes, les crunchs peuvent être à l'origine d'une descente d'organes.
après, pour certaines disciplines, on ne peut pas éviter les crunch ou des"situps" pour des questions de préparation physique. mais si ton but est juste de perdre du ventre.. favorise des exercices hypopressifs (voir post précédent) et tu auras les résultats que tu désires sans bousiller ton corps sur le long terme.
Back in the sun ☀️
omg feel like i’m dreaming!!!!
honestly had the most amazing day with my love!
i’m so so happy! this is exactly what i needed after a hectic few months!
remember it’s ok to take time for you!
lots of love 💕
Biker shorts & a crop too is the most sarah ryan outfit of all time ooooops! i’m happy girl because life is gooood & i am grateful for it allll. ☼ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
learning to smile through the highs & even harder through the lows. there’s always something to be grateful for if you look hard enough. you lose the struggle when you find gratitude, remember that 🤍 anyhooo, wanted to drop a few tips for avoiding plateaus. i get asked this pretty often so if this is helpful to you make sure you like ❤️, save 📎, & share 💌 to support ya girl. i’m sure you’ve got friends that could use these tips too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✖️build within your routine. this means you have a schedule or routine to keep you on track but you’re progressing through this routine by gradually making it harder. for example, maybe every monday for 6 weeks i’m gonna do back squat. each week though i make it a little harder to keep progressing! (ps - having better controlled form is a type of progression!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✖️stay consistent! if you are determined for a couple weeks then let yourself start letting up, you’re likely going to stop seeing progress! that’s why finding a routine you can adhere to & sustain is key! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
✖️watch your weekends !!! there’s no problem with having some fun on the weekend but don’t indulge/get off track to the point where you’ve backtracked. follow the 80/20 rule if you can & still try to get your sleep. a little extra fun won’t hurt though!
✖️keep it fun! my training consists of things i enjoy because i find it fun to challenge myself & progress with things i like doing. this applies to nutrition too. you’ve gotta enjoy it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
i hope these were helpful. have a good thursday bbs 🧚🏻♀️
42 minutes ago
Upper body day part i
spontaneously decided to film a little bit of what a normal upper body routine looks like for me! i tend to do things in order of what area of the gym i’m in, if that makes sense? that way i’m not walking all over the gym😂 so i do all of the dumbbell stuff i want to do first and then i usually go over to the cable machines and finish off the rest.
i know i didn’t inclue biceps, chest or back but i definitely do focus on those areas too! i just didn’t include them in this post. also as a general guideline i do most everything 3x10 but i do change that depending on what weight i’m using or whatever 😂
im definitely not great at posting workouts but it’s something i’m going to work on getting better at! hope some of these give you some ideas.
43 minutes ago
full body circuit⠀
𝐇𝐚𝐩𝐩𝐲 𝐓𝐡𝐮𝐫𝐬𝐝𝐚𝐲 𝐟𝐫𝐢𝐞𝐧𝐝𝐬! ⠀
long time no see! i took a little break from posting to focus on taking care of myself & my mental health, honestly june was a hard month especially with everything going on. despite that i’m so happy that more people are taking the time to constantly educate themselves about racial discrimination, police brutality & s****l assault. ⠀
i did this full body circuit with my friend @janelbortoluzzi a while back and it was awesome, no equipment needed at all. ⠀
janel is doing the modified version⠀
give this workout a try and let me know what you think! also check out her amazing page 🙂⠀
𝔽𝕦𝕝𝕝 𝕨𝕠𝕣𝕜𝕠𝕦𝕥 ⤵⠀⠀⠀
➀ half squat to star jump- 15⠀
➁ tick tock lunge- 10 per leg (to modify this stop in the middle)
➂ plank shoulder tap- 20 (on your knees if you’re modifying)
➃ push ups- 10⠀
➄ broad jump & shuffle back- 10⠀
✰ repeat 3-5 times ⠀
❁ high neck crop @joefresh ⠀
❁ leggings @mpgsport⠀
❁ shoes @reebokcanada⠀
In four days time i would have completed the first day of rowing. i thought i should probably explain what inspire me to do this row next week as i haven’t yet done so.
over lockdown i have actually started to read, i’m only on my second book but for me that is an achievement. both books i have read have been by @rossedgley, if you follow my page religiously which you should, you know that i have become a bit of a fan of his.
what he has achieved as is ridiculous, the most notable was a light swim around great britain in 2017 but has also carried a 45kg tree on his back doing a triathlon and climbed a rope the height of everest in 24 hours. it is fair to say the man is a beast and defiantly someone i have started to look up to, not only for things he has done but his knowledge of the way the body works.
so backtrack to the 8th of june and i decided that i will row the length of the thames. it won’t be easy, it won’t be pretty and it will defiantly push me beyond the limits i have and most certainly teach me things about myself all whilst raising money for @sportingmindsuk .
a little on @sportingmindsuk and their work. in june 2019, the charity was set up and started to run, and became fully establish january this year. since january they have helped 100 young athletes, i know that everyone over there would greatly appreciate any donation and i would also hugely appreciate it as well. so please go donate, the link is in my bio thank you
Let’s get this boyzz it’s gg🙌🏻 as from the 25th july uk gyms finally reopen🤭hope everyone is doing well and still consistently eating i know i am🥯can’t believe what’s just happened😄this will definitely un sour everyone’s faces👽🍋now it’s just a matter of time..😈going to be making better pumps than the one in this picture, let’s return together💪🏻💪ps grab your wrist wraps✊🏻, stretch them muscles🦵🏻, grab a protein shake🥛and be ready !
56 minutes ago
Gyms will open! 🎉
keep on adapting and be a little better than yesterday
so the un-cultured secretary finally announced that gyms will reopen in the uk on 25th july. 🎉🎉🎉
it’s exciting times and a long time coming. however, it’s reminded me of a mindset i‘ve been adapting over the last few months that ‘my success is not entirely dependent on the gym’. sure the gym is an awesome place, but i’ve made sure i’ve been executing what’s important now - adapting my workouts and maintaining my nutrition.
it’s been really motivating seeing you guys do the same too. i’ve seen so much adapting, whether you’ve invested in a full powerlifting setup, using the park for workouts or shifting heavy buckets.
when the gyms open, i hope we all keep up our power to adapt in our shared goal of being a little bit better than yesterday 🙌
📸 from my last session on 13th march
57 minutes ago
I have often heard that happiness is a choice. we can choose to be positive and everything will be ok. and as much as i would love to say that that is true...in my experience, it’s not - it goes much deeper than that.
yes, i can choose to catch the negative thoughts, make the active choice to access my light. but that doesn’t mean the darkness goes away...
the only way out of the darkness, the chaos, the tragedy, the (r)evolution, is through it.
feeling is healing. so - don’t be afraid of the darkness, of the struggle, because that is where the healing lives.
and remember: no matter the dark, you can always access the light because you are it.
This is how i started working out during lockdown: fast and hard metabolic workouts by incorporating lots of compound movements for a fullbody burn 💪🏻
now that gyms are open, you can try this out:
1️⃣ 20 x squat
2️⃣ 12 x bench press
3️⃣ 12 x s****h press (each side)
4️⃣ 12 x inverted rows
5️⃣ 20 x kettlebell swings
6️⃣ 20 x side hops
7️⃣ 12 x push ups (not filmed)
set a timer for 30 mins and try to repeat the workout as many times as possible. push yourself 👊🏻
1 hour ago
Business series ep 2. value proposition!!!!!!! 🤩
what sets your company apart? what value do you provide to your customers that will not only make them want to buy your product, but also maintain their loyalty? how can you show your value proposition in language that is clear, concise, and easily understandable to everyone??? who is your target market?
these are awesome questions to ask yourself if you’re thinking of starting a business or have already started one!!! i would say that value proposition is huge and should not be overlooked 😍 i hope this was helpful!!!!!! let me know if there are other topics you’re curious about
Don’t ever let anyone make you feel less than who you are. you are a wonderful version of yourself that no one else in the world will ever be. cause nobody else are you
ingen må nogensinde, give dig følelsen af du er mindre hver end du er. vi er alle hver vores unikke stjerne. vi er forskellige og der skal være plads til alle slags stjerner. verden er stor nok til, at vi alle kan få lov til at være præcis dem vi har lyst til, unden det er forkert. husk også det når du ser nogle som er anderleds fra dig selv. livet har ingen skabelon. du er dig og det er din superkraft. own det💋 #buildyourempire
1 hour ago
Happy leg day!! wanted to make a b***y workout for those whose gyms aren’t open or if you aren’t comfortable to go to one yet! #healthishot
1. in and out squats: 4 x 10 each side
2. side lunges: 4 x 10 each side
3. curtesy lunges: 4 x 10 each side
4. squat jumps: 4 x 12
5. hip thrusts: 4 x 15
6. squat walk: 4 x 10 each side
save it and try it out! remember to tag me in any posts of you trying out my workouts, it means the world to me🤍
Throwback to being lean. certainly not this lean now but trust me when i say this physique is small compared to what we’ll bring next year.. 🏆
eyes on the prize ✨ #teamkuba
1 hour ago
Visualise who you want to be, then work for it 💕
nothing comes easy in life. whatever it is that you desire, you need to work for it. don’t wish for it. whether this is fitness related or not. life is too short to wait around. go and chase your dreams ✨
What’s your favourite breakfast??😅🥞 🍳
mines french toast with some fruit usually😋😋🍞🍓
1 hour ago
Cropping my face so you can’t see the tears i’m shedding at the gyms not opening in scotland 💔🥺💔
1 hour ago
Time for a full body burn at home!
i love incorporating full body workouts on weeks where i know i’m not going to make it to the gym on my regular schedule. it’s a fab way to hit every muscle group hard without feeling fatigued midway through your workout! if you struggle with getting tired mid workout i highly recommend switching it up and trying a full body style workout 😋 we love effective and efficient workouts over here!
* lunges with overhead hold
*squat w/ calf raise
*dumbbell chest flies
*rainbow overhead press (i made this name up 😙)
wearing @balanceathletica kingdom collection launching july 27th
turn the sound on for a sweet teaser of my kooky music taste hahaha 😂
30 min hiit (high intensity interval training)⠀
do you have what it takes to make the change you want⁉️😼⠀
➡️ 1000% yes 👏🏼👏🏼👏🏼⠀
there are and there will continue to be many obstacles that will hold you back from achieving what you want. however if you want a change, you’ll find a way 😈⠀
dig deep. work hard. persist. you can do this. 🤩 ⠀
ready to get started? 🤓⬇️⠀
ps. no equipment needed for this one so bookmark 📚 & try: ⠀
➡️ 3 rounds- 45 sec rest between rounds⠀
▪️squat with oblique twist x15⠀
▪️single leg glute bridge x8 (each side)⠀
▪️jumping lunges x12⠀
▪️jump rope 40 sec⠀
▪️plank 30 sec ⠀
▪️leg raises x10⠀
Good things come to those that ᶠ*ᶜᵏⁱⁿᵍ work hard! 😈
hustle talk aside - this by far has to be my best work. i haven’t really realised how far my physique has come until i really sit down and compare old photos. this journey is unbelievable and the rewards that come with it are truely worth it! 🙌
1 weeks ago
😁being back never felt so good you guys!!!😁🥳 saturday night i walked in ecstatic, ready for some heavy lifting, mask on and sanitizer in hand. a whole new set of rules to play by, but more enthusiastic than ever to pursue those goals i'd set when i started. to keep everyone safe we're encouraged to masks on at all times, except for cardio. i'll need to work on making some more style appropriate masks hahaha.
i left with legs screaming at me and endorphins through the roof. what a pump that was. it may or may not have taken me a while to wind down and fall asleep 🤫😂. who else is back at the gym? 👀