JL Fitness - Personal Training & Virtual Exercise Classes
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Just me being me !
Entering 2024 feeling blessed , happy and humble ๐๐ป
Happy New Year to you all ๐๐๐๐
JPPTC Christmas party ๐๐พ๐
โ๐๐ฃ๐๐ ๐ฎ๐ค๐ช๐ง ๐ข๐๐ฃ๐๐จ๐๐ฉ ๐๐๐๐ฃ๐๐๐จ , ๐๐ซ๐๐ง๐ฎ๐ฉ๐๐๐ฃ๐ ๐ค๐ฃ ๐ฉ๐๐ ๐ค๐ช๐ฉ๐จ๐๐๐ ๐ฌ๐๐ก๐ก ๐๐๐๐ฃ๐๐ ๐๐ก๐ค๐ฃ๐ ๐ฌ๐๐ฉ๐ ๐๐ฉ โโฃ
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8 weeks done and dusted for client Lauren . โฃ
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The pictures speak for themselves ,you donโt need to hear the stats ๐ฅ!! โฃ
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Lauren is a busy mum of 2 , still breastfeeding , has returned to work after maternity leave and is organising a house move all within this 8 week timeline .โฃ
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๐๐ผ๐ ๐ต๐ฎ๐ ๐๐ต๐ฒ ๐ฑ๐ผ๐ป๐ฒ ๐๐ต๐ถ๐?โฃ
- sheโs invested in herself by taking action and found a coach that understands her goals and needs . โฃ
- sheโs been consistent .โฃ
- sheโs not made excuses.โฃ
- sheโs been honest .โฃ
- weโve created a nutrition plan thatโs realistic and sustainable without restricting her of favourite foods . โฃ
- sheโs enjoying her sessions and is seeing the benefits of strength training ! โฃ
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This is only the beginning for Lauren . โฃ
Onto the next 8 weeks ๐ but first she is off to enjoy a family holiday guilt free knowing that she can return and get back to work on her targets while being fully supportive , no silly low calorie diet or expectations !
Iโf youโd like to achieve results like Lauren Dm to book your free consultation !
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๐๐โ๐ ๐๐๐๐โฆโฃ
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๐ง๐ถ๐บ๐ฒ to care about yourself ! โฃ
๐ง๐ถ๐บ๐ฒ to make a change!โฃ
๐ง๐ถ๐บ๐ฒ to take a step forward no matter what that looks like . โฃ
๐ง๐ถ๐บ๐ฒ to invest in a coach ( meโบ๏ธ) to help you with all of the above . โฃ
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Who cares if youโre an amateur ! โฃ
Who cares what you look like ! โฃ
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Caring so much about what other people think is why your progress is dead and why your potential is never discovered๐ฏโฃ
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Are you constantly overthinking the smallest thing and predicting the worst outcome ?โฃ
No one cares if you canโt lift correctly in the beginning , no one cares if you look funny trying to balance or jump , no one cares if you canโt lift 4kg .โฃ
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This is your sign to start caring about ๐ฌ๐ข๐จ! โฃ
No one cares but if you choose the right environment you will and can ๐ด๐ฟ๐ผ๐ !!!
๐๐ข๐๐ก๐ ๐ถ๐โ๐ ๐ฆ๐๐ป๐ฑ๐ฎ๐ โฃ
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Thereโs no better way to finish the week then with a bootcamp session . โฃ
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Itโs been another week full of positive energy , lots of laughs and tough workouts and PT sessions . โฃ
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Thank you all my amazing bootcamp members ! The supportive community we have built together over the last 7 nearly 8 years is truly special. โฃ
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Wishing you all a fantastic bank holiday weekend ! โฃ
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๐ ๐ ๐ฐ ๐ธ๐ฒ๐ ๐บ๐ถ๐ป๐ฑ๐๐ฒ๐ ๐ฝ๐ฟ๐ถ๐ป๐ฐ๐ถ๐ฝ๐น๐ฒ๐ ๐ณ๐ผ๐ฟ ๐ณ๐ฎ๐ ๐น๐ผ๐๐ ! โฃ
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They will make you happier , healthier and more successful. โฃ
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๐ ๐ผ๐ผ๐ฑ - focus on the actions that you know will make you ๐๐๐๐ ๐ด๐ผ๐ผ๐ฑ . Itโs much easier to take action when you feel good . โฃ
Most people give up because they get impatient waiting for delayed reward (fat loss , increased muscle etc ). By focusing on the immediate reward - how to diet and exercise make you feel, you will avoid this . โฃ
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๐๐บ๐ฝ๐ฒ๐ฟ๐ณ๐ฒ๐ฐ๐ ๐ฎ๐ฐ๐๐ถ๐ผ๐ป - โฃ
Itโs not going to be ๐ฝ๐ฒ๐ฟ๐ณ๐ฒ๐ฐ๐ . Refusing to accept that will mean you give up every time one little thing doesnโt go to plan . That is one way not to get results. โฃ
Your results are dictated by your ๐ฎ๐๐ฒ๐ฟ๐ฎ๐ด๐ฒ ๐ฎ๐ฐ๐๐ถ๐ผ๐ป๐ over time . Once you embrace that your results will skyrocket . โฃ
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๐ฅ๐ฒ๐๐ฝ๐ผ๐ป๐ฑ ๐ฑ๐ผ๐ปโ๐ ๐ฟ๐ฒ๐ฎ๐ฐ๐ -โฃ
You canโt ๐ฐ๐ผ๐ป๐๐ฟ๐ผ๐น what happens to you but you can choose your ๐ฟ๐ฒ๐๐ฝ๐ผ๐ป๐๐ฒ. โฃ
Rather than reacting without thinking , learn to respond in a way your future self would be grateful for . โฃ
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๐๐บ๐ฝ๐ผ๐๐ฒ๐ฟ๐ฒ๐ฑ ๐ฐ๐ต๐ผ๐ถ๐ฐ๐ฒ๐ - โฃ
Stop telling yourself you have to exercise or you canโt eat X. Instead tell yourself that you GET to exercise and that you are choosing to eat Y instead of X because that is choice that is inline with your goals . โฃ
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This ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ๐ ๐๐ผ๐๐ฟ ๐ณ๐ฎ๐ ๐น๐ผ๐๐ ๐ท๐ผ๐๐ฟ๐ป๐ฒ๐ from something restrictive that you resent to something empowering that you enjoy . โฃ
๐๐น๐ฒ๐
๐ถ๐ฏ๐น๐ฒ ๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป โฃ
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Nutrition can be flexible and easy if we look at calories over a weekly total rather than daily . โฃ
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If you look at the weekly calorie total in the picture above , you will notice that on some days calories were slightly higher than the daily calorie goal. However over the 7 day period a calorie deficit was still achieved . โฃ
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Using this calorie counting technique makes eating off plan easy and adaptable while being able to enjoy our favourite foods and social events while still seeing and getting results to achieve a fat loss .
๐๐ง๐ถ๐ฝ๐ ๐ณ๐ผ๐ฟ ๐ณ๐น๐ฒ๐
๐ถ๐ฏ๐น๐ฒ ๐ป๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ปโฃ
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1๏ธโฃ Donโt ๐ฑ๐ฒ๐ฝ๐ฟ๐ถ๐๐ฒ yourself of your favourite foods . Use a 80:20 split . โฃ
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2๏ธโฃ ๐ฅ๐ฒ๐ฑ๐๐ฐ๐ฒ your ๐ฐ๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐ slightly ahead of higher calorie meals or occasions. โฃ
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3๏ธโฃ ๐ฆ๐ฎ๐๐ฒ ๐ฐ๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐ eg if you save 100-200 kcals per day Monday - Friday thatโs 500-1000kcals that you can use over the weekend or for that event thatโs coming up during that week. โฃ
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4๏ธโฃ ๐๐ฒ ๐ฐ๐ผ๐ป๐๐ถ๐๐๐ฒ๐ป๐ if you go off track just make your next meal a โ๐๐ฅ๐๐๐ง ๐ข๐ก๐โ
๐พ๐ก๐๐๐ฃ๐ฉ ๐๐ง๐๐ฃ๐จ๐๐ค๐ง๐ข๐๐ฉ๐๐ค๐ฃ โฃ
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Massive shout out to client Vicky whoโs now down 10lbs on the scales and stronger than ever ๐ช๐ป๐ฏโฃ
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But itโs the changes to her body composition that I need you to focus on because the scales havenโt always been that kind to Vicky along her 4 month journey. โฃ
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This wasnโt a quick fix choice for Vicky sheโs in this for the long haul ! โฃ
Sheโs achieved these insane results with no restricted diets โ just smart nutrition that allows her to enjoy holidays , weekends away and all her favourite foods alongside her personalised strength program ๐ช๐ป โฃ
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Consistency is key ๐ โฃ
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If your seeking to achieve long term results like vicky then get in touch to book 1 ๐๐๐๐ consultation .โฃ
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๐๐๐ข๐ ๐๐ค๐ง ๐๐๐๐ฃ๐๐
The mindset and work ethic you bring on weekdays should be no different than the one you bring on weekends ๐ฏ
You canโt be consistent if youโre constantly taking a backseat on the weekends !
If this is you then itโs โฐto take a new approach and find a balance thatโs going to work for you long term !
I can help you at staying committed while finding a balance thatโs going to work for you !
Drop me the word โbalanceโ if youโd like to find out how I can help you maximise your health and fitness inside and outside of the gym ๐ช๐ป
๐๐ฎ๐๐จ ๐ค๐ฃ ๐ฉ๐๐ ๐ฅ๐ง๐๐ฏ๐๐โฃ
I know where I am going ๐โฃ
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YOU have to believe in yourself before anyone else does and before any progress is even shown ! โฃ
Thatโs true confidence and grit ! โฃ
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Iโm not your average PT - I am a mum of 3 , I love food and eat off plan , I love a glass of red ๐ท, I have body hang ups , I have cellulite, I have low days , I am as normal and as human as you are !! โฃ
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But I have a tonne of true confidence and grit ! โฃ
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Stop waiting for the approval of others and for โthings to changeโ
๐๐ค๐ฉ๐๐๐ฃ๐ ๐๐จ ๐๐๐ฉ๐ฉ๐๐ฃ๐ ๐๐๐ฉ๐ฉ๐๐ง ๐ช๐ฃ๐ก๐๐จ๐จ ๐ฎ๐ค๐ช ๐๐ค ๐ฏโฃ
Itโs your life , get in control ๐ง ๐
๐พ๐๐๐๐๐ ๐๐๐๐๐๐๐๐ โฃ
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๐๐ป๐๐ป๐๐ปโฃ
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Massive shout out to client Jenna who is now down 5.5lbs on the scales , has lost 7% of her body fat and down 5inches across her body all while getting stronger ๐ช๐ป.โฃ
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No restricted dietsโ Just smart nutrition that allows her to enjoy all her favourite foods alongside her personalised strength program.โฃ
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If your ready to see amazing results then get in touch to book your 1 ๐๐๐๐ consultation โฆ
Today 4 years ago ,JL FITNESS was born !!!
Happy birthday to us ๐what a 4 years itโs been๐ฏ
Thank you to everyone whoโs supported my dream , shared my passion and helped make it happen !!!
What a journey โฆ and weโve only just started !!!
So thank you from the bottom of my heart to everyone whoโs been there for me and believed I could do it .
Hereโs to the next 12 months ๐๐งก
๐ฆ๐๐ ๐ ๐ฃ๐ฅ๐๐ฉ๐๐ง๐ ๐ง๐ฅ๐๐๐ก๐๐ก๐โฃ
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Swipe right for more info โก๏ธ
Our SPPT session will run every Wednesday at 7pm ๐
If you would like a place or would like any further information please drop us a message ๐ฅ
๐๐๐ฃ๐ฉ๐๐ก ๐ฉ๐ค๐ช๐๐๐ฃ๐๐จ๐จ ๐๐จ ๐ ๐ก๐๐๐๐จ๐ฉ๐ฎ๐ก๐ ๐ฏโฃ
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Increasing the state of our minds is the only way to manage the difficultly of life . โฃ
Be ๐จ๐ฉ๐ง๐ค๐ฃ๐ when you donโt physically feel like you are . Itโs always all in your mind ๐ง
Do you struggle with food prep and donโt know where to start ?
Yup I do to ๐๐ผโโ๏ธ
I hate cooking or spending too much time in the kitchen , I just donโt have the time and quite frankly I find it an absolute ball ache !
But Iโve recently discovered go check out their Instagram page ! Itโs cut my prepping time by half as I donโt have to think about what Iโd like to cook for the week.
By just doing 5 lunches for myself frees up at least 4hours in my week โฆ.. mental that is isnโt it !!
Chicken Burrito Bowl to get the recipe .
This recipe was simple and easy to make , tastes delicious and the best bit is it cost me ยฃ5 to make 5 lunches ๐คฉ๐คฉ๐คฉ
๐ฆ๐๐ ๐ ๐ฃ๐ฅ๐๐ฉ๐๐ง๐ ๐ฃ๐๐ฅ๐ฆ๐ข๐ก๐๐ ๐ง๐ฅ๐๐๐ก๐๐ก๐โฃ
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From 5th October we will be offering Semi private personal training
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SPPT will run every Wednesday at 7pm.โฃ
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These sessions will run very similar to our personal training sessions just on a slightly bigger scale with 3-6 people per session.โฃ
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SPPT would be perfect for anyone who would like to add further strength work into there training week along side the classes. Also include in our SPPT packages will be nutrition coaching, weekly check ins and goal settings.
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We have had lots of messages already about SPPT and we already have plans to add further sessions in the future. As we get going with SPPT we want to focus on session quality.
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If you would like to book a spot or would like any further info please just drop us a message.โฃ ๐ฉ
Behind every powerful woman is herself !
Know your worth , keep your standards high and be fearless !!๐ฏ๐ฏ
๐๐๐๐ง๐ ๐๐ง๐ ๐ข๐๐ฃ๐ฎ ๐ฅ๐ง๐๐ฃ๐๐๐ฅ๐ก๐๐จ ๐ค๐ ๐จ๐ช๐๐๐๐จ๐จ .
Environment is a key principle and who you surround yourself with ๐ฏ
๐๐ช๐ง๐ง๐ค๐ช๐ฃ๐ ๐ฎ๐ค๐ช๐ง๐จ๐๐ก๐ ๐ฌ๐๐ฉ๐ ๐๐๐๐๐ง๐ก๐๐๐๐๐ง๐จ! ๐๐๐ ๐ค๐ฃ๐๐จ ๐ฉ๐๐๐ฉ ๐จ๐ช๐ฅ๐ฅ๐ค๐ง๐ฉ ๐ฎ๐ค๐ช ๐ค๐ฃ ๐ฎ๐ค๐ช๐ง ๐๐ค๐ช๐ง๐ฃ๐๐ฎ - ๐๐๐ฉ ๐ง๐๐ ๐ค๐ ๐ฉ๐๐ค๐จ๐ ๐ฉ๐๐๐ฉ ๐๐ค๐ฃโ๐ฉ !!
๐ง๐ต๐ถ๐ ๐๐ฒ๐ฎ๐ฟ ๐๐ถ๐น๐น ๐ด๐ถ๐๐ฒ ๐๐ผ๐ ๐ฒ๐
๐ฎ๐ฐ๐๐น๐ ๐๐ต๐ฎ๐ ๐๐ผ๐ ๐ด๐ถ๐๐ฒ ๐ถ๐!! โฃ
Ps
๐ฃ๐๐ ๐ผ๐๐ ๐๐ผ๐๐ฟ ๐ฏ๐ฒ๐๐ ๐ฎ๐ป๐ฑ ๐น๐ฒ๐ฎ๐๐ฒ ๐ป๐ผ ๐ฟ๐ผ๐ผ๐บ ๐ณ๐ผ๐ฟ ๐ฒ๐
๐ฐ๐๐๐ฒ๐ .
๐๐๐ผ๐น๐๐ฒ ๐๐ต๐ฟ๐ผ๐๐ด๐ต ๐ฒ๐๐ฒ๐ฟ๐ ๐๐ฒ๐ฎ๐๐ผ๐ป ๐ฏโฃ
Dm to book a consultation if your looking to make some serious changes to your mind , body & health ๐ฒ
๐๐๐๐ ๐ข๐ค๐ข๐๐ฃ๐ฉ ๐๐ค๐ช๐ฃ๐ฉ๐จ ๐๐ค๐ง ๐จ๐ค๐ข๐๐ฉ๐๐๐ฃ๐ ๐ฏ โฃ
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๐๐ค๐ชโ๐ง๐ ๐ฃ๐๐ซ๐๐ง ๐๐ค๐๐ฃ๐ ๐ฃ๐ค๐ฉ๐๐๐ฃ๐๐ช๐ป
๐๐ฆ๐ฆ๐ฑ ๐จ๐ฐ๐ช๐ฏ๐จ ๐ข ๐ญ๐ช๐ต๐ต๐ญ๐ฆ ๐ง๐ถ๐ณ๐ต๐ฉ๐ฆ๐ณ ๐๐ป
๐๐ง๐๐ฃ๐จ๐๐ค๐ง๐ข๐๐ฉ๐๐ค๐ฃ ๐๐ช๐๐จ๐๐๐ฎ
If you sow the same seeds, youโll reap the same rewards ๐ฅ
And thatโs exactly what client has done over the last 16 weeks .
The progress pictures speak for themselves but Iโm sharing these because Kayleigh is a true testament of consistency ๐ฏ
She came to me at the start of year knowing that her results werenโt going to be achieved quickly over a short period of time . But fast forward 16weeks and she has literally blown it out of the park by just being consistent !!
If anyone had any excuses to not get it done then the award would go to Kayleigh .
She juggles work , uni and being mum to an almost one year old . Sheโs even transitioned a return to work after maternity leave during her time with me .
Kayleigh has used a flexible eating plan alongside her training program , weekly check ins that are goal specific to her ! This has allowed her to have days off pain to enjoy treats or days out with the family and still make incredible progress .
This is only the beginning for Kayleigh as weโve barely scratched the surface !!
๐ง๐ฅ๐๐ก๐ฆ๐๐ข๐ฅ๐ ๐๐ง๐๐ข๐ก โฃ
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๐๐ฆ๐ช๐ฏ๐จ ๐ค๐ฐ๐ฏ๐ด๐ช๐ด๐ต๐ฆ๐ฏ๐ค๐ฆ ๐ช๐ด ๐ฌ๐ฆ๐บ ๐ ๐ต๐ฐ ๐ข๐ค๐ฉ๐ช๐ฆ๐ท๐ช๐ฏ๐จ ๐บ๐ฐ๐ถ๐ณ ๐จ๐ฐ๐ข๐ญ๐ด . โฃ
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Thereโs literally no words needed really for this transformation the images speak for themselves.
But what I will say is that client has done nothing but be consistent week in week out ๐ฏ!
Her wedding was initially her driving force but as Lizzie started to build a great relationship with nutrition and training she soon began to see the bigger picture on her journey โฆ that being her health and living her life to the fullest !!
She now enjoys life at its best , socialising and doing all of her favourite things without going off track.
This has been achieved by following a long term sustainable approach to personal training and not just looking for that quick fix !
If you can invest in a good coach who understands you and hears you then you can also achieve results like Lizzieโs ๐ฏ.
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This is only the beginning for Lizzie as thereโs so much more to come from her but for now letโs just appreciate her outstanding progress so far ๐ช๐ป๐ช๐ป.
The fact that youโre actively trying to improve yourself is something you should be proud of.
Donโt give up !!!
Posting with a
Commit and Conquer ๐ช๐ป
Iโve been knocked down many of timeโs but Iโve proven to rise stronger each time . I donโt always gain the things I want but I gain strength and that drives me to push through any and all barriers that come my way .
Itโs what we all need if we want to be our best , achieve our best and live our best .
Life is always a lesson , chase your dreams , learn what you need to , adapt and then evolve into the best version of you .
I am always chasing , dreaming and learning . I have discovered news skills from the challenges Iโve faced and learnt so much about how to continue improving my mind and body .
Connect with well minded individuals and be kind ... Always !! Youโre stronger than you think you are , remember this when times are hard . Your struggle will make you stronger . Keep going and you will keep growing ๐ช๐ป๐ช๐ป
๐ฝ๐ ๐๐ฃ๐จ๐ฅ๐๐ง๐๐ ๐๐ฎ ๐ฉ๐๐ ๐๐ง๐๐ฃ๐ , ๐๐๐ ๐๐ฃ๐ฉ๐๐ข๐๐๐๐ฉ๐๐.
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๐พ๐ค๐ข๐ฅ๐๐ง๐๐จ๐ค๐ฃ ๐๐จ ๐ฃ๐ค๐ฉ ๐ค๐ฃ๐ก๐ฎ ๐ฉ๐๐ ๐ฉ๐๐๐๐ ๐ค๐ ๐๐ค๐ฎ ๐๐ช๐ฉ ๐๐ก๐จ๐ค ๐ฉ๐๐ ๐ฉ๐๐๐๐ ๐ค๐ ๐ฅ๐ค๐ฉ๐๐ฃ๐ฉ๐๐๐ก .
๐๐ค๐๐ช๐จ ๐ค๐ฃ ๐ข๐๐ ๐๐ฃ๐ ๐๐๐๐ ๐๐๐ฎ ๐๐๐ฉ๐ฉ๐๐ง ๐๐ฃ๐ ๐ง๐๐๐๐๐๐ฃ๐ ๐ฌ๐๐๐ฉโ๐จ ๐๐๐ง๐ ๐๐ค๐ง ๐ฎ๐ค๐ช ๐ฏ
๐ฌ๐ผ๐ ๐ฎ๐๐๐ฟ๐ฎ๐ฐ๐ ๐๐ต๐ฎ๐ ๐๐ผ๐ ๐ฎ๐ฐ๐ฐ๐ฒ๐ฝ๐!โฃ
๐๐ถ๐ณ๐ณ๐ฐ๐ถ๐ฏ๐ฅ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ธ๐ช๐ต๐ฉ ๐ฆ๐ญ๐ฆ๐ท๐ข๐ต๐ฆ๐ฅ ๐ช๐ฏ๐ฅ๐ช๐ท๐ช๐ฅ๐ถ๐ข๐ญ๐ด ๐ธ๐ฉ๐ฐ ๐ข๐ณ๐ฆ ๐ง๐ถ๐ญ๐ญ ๐ฐ๐ง ๐ฆ๐ฏ๐ฆ๐ณ๐จ๐บ, ๐ฑ๐ถ๐ณ๐ฑ๐ฐ๐ด๐ฆ ๐ข๐ฏ๐ฅ ๐ฑ๐ฐ๐ด๐ช๐ต๐ช๐ท๐ช๐ต๐บ ! โฃ
๐๐ฆ๐ฆ๐ฑ ๐ต๐ฉ๐ฆ ๐ฃ๐ข๐ณ ๐ฉ๐ช๐จ๐ฉ ๐ข๐ฏ๐ฅ ๐ฉ๐ฐ๐ญ๐ฅ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ต๐ฐ ๐ต๐ฉ๐ฐ๐ด๐ฆ ๐ด๐ต๐ข๐ฏ๐ฅ๐ข๐ณ๐ฅ๐ด ๐ต๐ฐ๐ฐ ๐ฏ๐
Are you making resolutions this year ?
Do you do this every new year then stop when things get too much or you donโt understand how to achieve what youโve set ?
I bet youโve nodded as youโve read and can answer yes to the above โฆ right ???
If your looking to make a positive change to your health , wellness and mindset this year then here are my 5 tips on what you SHOULD BE FOCUSING ON
1. DO NOT DIET
2. WALK before you can RUN
3. LIFT HEAVY - stop this cardio obsession and strength train ๐ฏ
4. PROTEIN is key with lots of veg of course
5. CHECK your p*e - Water is also key