girlgains


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Base Extreme class done for the week. Whilst the box jump might not seem very high for some (24"/60cm), for me it's the highest I've jumped. And today I did it not once or twice, but 50 times in a row 😀 Small steps (or jumps) in the right direction. Thank you @kate.basebkk for another awesome class. 💪🏼🙌🏼😀🏃🏼‍♀️#base #basebangkok #fitspo #fitfam #fitspiration #happy #cardio #strength #girlgains #girlswholift #bikinibody #boxjumps #assaultbike #exercise #activeliving #happydays #healthy #weekendwarrior #latman #thisgirlcan #sweat 4 ♡ 0 ✍ January 22

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Brunch done right 😍 Corn fritters with a poached egg, avocado, feta and beetroot relish. On weekends I am more flexible with my diet, I eat out a lot and estimate macros. Sometimes I have a calorie day or just aim to hit protein as a minimum. Occasionally I eat way too much (like last night 😇) but then I just use the extra energy in the gym!! If you're looking to make progress while still maintaining your lifestyle it's ok to not be perfect all the time. In fact, it's more than ok! Unless you're prepping for a show, allow yourself to enjoy food in moderation and most of all have fun! #lifestylegains #flexibleaf 47 ♡ 1 ✍ January 22

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#SAWADEEKA2017 🇹🇭 Awesome turnout! Thank you to all the amazing ladies & partners 👯❤️ . . . #teambusywoman #thailand #bangkok #bkk #bangkokfitness #sweat #workout #yoga #asia #girlgains #fitness #fitfam #women #getstrong #strongertogether #noexcuses #sweatbuddy 40 ♡ 1 ✍ January 22

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You work hard, you show up, you do the very best you can. And one day, even on your worst day, you look back and realize you are miles from the girl you once knew. I was reliant on everyone to make me happy, I was miserable in my clothes, I half assed smiles in every picture. I was tired. I was tired of feeling tired. So I changed. The ONLY THING keeping you from everything you've ever wanted is YOU yourself. Fight for it. Work for it. Hell, its not my thing but PRAY FOR IT. Do anything and everything you can to make it happen, and it will. ❤ 54 ♡ 4 ✍ January 22

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Did a new thing and wore a hat to the gym today uhhhhhhhhh and I GET IT U GUYS • I think I'm hooked. Need. More. Gym hats. Lol DONT LOOK AT ME IM RULL SERIOUS ABOUT THIS LIFTING THING. so serious I'm wearing a fucking hat. Yeah. That's how u know I mean BUSINESS 💁🏼 • #girlswholift #gymselfie #iifymgirls #slap90days3 #norestdays #loljkihad3restdaysthisweek 101 ♡ 28 ✍ January 22

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Went to review a patient and once we'd done all the serious stuff...the nurses surprised me with this 😍😭. Absolute babes! Covering 4 wards tonight and this one is winning so far. Let the birthday celebrations commence 💁🏼 #birthday #girlswholift #fooddiary #foodie #myfitnesspal #healthyeating #iifym #instafood #bbg #bbgscotland #healthylife #instafit #girlgains 48 ♡ 2 ✍ January 22

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The @b2bfitnessdubai squad smashing our free Friday morning bootcamp. Get involved! 🙈 47 ♡ 3 ✍ January 22

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Vegan spicy tomato Dahl 😍 this one is the 💣🔥 •••••• 1/3 onion chopped 1 garlic clove chopped 1/3 tin of tomato 150g tofu 59g red lentils Pinch chilli flakes Pinch ground coriander 1/2 stock cube with 250ml water 🔥Fry the onion and garlic with the cubes tofu, then add the spices and lentils and fry for 1 more min. Add the stock and tomato and simmer for 30 minutes! Enjoy my lovelies 😘❤ 97 ♡ 6 ✍ January 22

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Volume leg workout for a Sunday morning. This is my top set of deadlifts which is AMRAP. Need to work on pushing my butt back and keeping my lats tighter but I'm feeling a lot more confident with my lifts this week 🙌🏼 #gains #deads 79 ♡ 4 ✍ January 22

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#sorrynotsorry for what I'm about to say in this post. It's up to you to keep reading but felt inclined to speak about this since it's a huge issue which effects many women. For a lot of female athletes or girls who suffer from PCOS (polycystic ovarian syndrome) a complete absence of a menstrual cycle will occur because 1) (in the case of the female athlete) our bodies produce less of the hormone estrogen and more of the hormone testosterone, basically telling our bodies that we are "under too much stress" to carry a child (scientifically speaking) & 2) in the case of PCOS, the body produces too much of the hormone androgen which inhibits the body from ovulating. So, what I'm getting at is both of these issues pose a HUGE danger to the female reproductive system. Without normal ovulation we cannot sustain proper bone growth which peaks between the ages of 18-30 thus leading to bone fractures at younger ages and even osteoporosis in severe cases. It also poses the possibility of becoming completely infertile and can lead to ovarian cancer. I'm telling you all this because this has been a huge issue for me and I have just recently started taking hormones in order to "regulate" myself again. Being a female athlete, as I train almost everyday, leads to risks...risks which could potentially lead to severe health problems later on in my life if not addressed now. Please PLEASE take proper care of your body...don't be afraid to see a gynecologist..don't be afraid to be a WOMEN 💪🏼 we cannot afford to lose @plannedparenthood they are a VITAL source of education and health care for women AND men...I cannot put into words how much losing PP will affect all of us...I'm telling you to stand up, speak up and don't give up. Keep fighting for your rights. #idazapfitness #bebold #fitfam #knowledgeispower #standupforjustice #womensrightsarehumanrights #neverstopfighting #standupforwhatyoubelievein #girlswholift #bebetterthanyesterday #strongertogether #nastywoman #grabback #girlgains #girlpower 66 ♡ 6 ✍ January 22

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I created my Instagram account almost two years ago now with the aim to prove to people that there is a bigger and better life out there after an eating disorder that can consume you for years. I guess I'm doing that now for you... Showing you that there's a world out there without depression and anxiety and mental illness. There's a normality that can be found when enough strength and fight is combined. Start loving yourself and stop harming yourself. Take that baby step today and make the decision that enough is enough. Pack your bags and flee yourself from your chains. It's so hard, I know, but seek the help, be honest, be brave and start falling in love with yourself. 🌈 #traveller #edrecovery #dreams #adventure #sandiego #dancer #ambition #happiness #girlgainsambassador #girlgains 10 ♡ 2 ✍ January 22

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A smile is a curve that sets everything straight. 💕 108 ♡ 8 ✍ January 22

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Lazy Sundays... lunch on the balcony and wedding planning 💕 Also my homemade pesto is pretty amazing 😇 just saying! . . . #sunday #lunch #wedding #pesto #salmon #eatyourgreens #bridetobe #weddingplanner #bride #planning #healthyfood #healthyeating #apartmentliving #eatwell #happyday #healthybody #nourish #girlgains #hbloggers #fitfam #excited #love #happiness #imgettingmarried 39 ♡ 6 ✍ January 22

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SPEAKING of strong women in the world, here's a shot I received today from my 👧 client who is absolutely killing it this week with her veggie porn. Step ONE ☝: Nourish your bod. Step TWO✌ : Conquer the universe 🌎🌏🌍🙌🙆🌻 #fitnessjourney #healthylifestyle #fitgirls #plantpower #girlswholift #vegetarian #vegan #vegansofig #plantbased #plantstrong #fitness #healthy #eathealthy #healthyfood #healthyeating #glutenfree #veggies #eatarainbow #registereddietitian #eatclean #eatcleantraindirty #fruitsandveggies #womensmarch #loveyourself #kale #womenempowerment #girlgains #girlboss #bossbabe #saturday 70 ♡ 4 ✍ January 22


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