#getshreddy

Walkies with the pup to get my steps up with a scarf tied tightly around my face so I could breathe in some decent air😷 counting down the days until I can go buy a fitbit on Black Friday🤑🤑🤑 #shreddy #getshreddy #letsgetshreddy


1💬Normal

LOLLLL WHOOOO ELSE CAN relate ? 🥴 Ngl i chuckled when I saw this at first - but then it really got me thinking... I DISTINCTLY remember stepping onto those wii fit scales in front of a bunch of friends and the screen telling me I was “overweight”... A tall, healthy, active 9 year old girl being told by a screen that she wasn’t good enough. It was quite honestly horrible and I remember feeling so embarrassed and ashamed, like I needed to go on a “diet”. At age NINE. Absolutely absurd. Being naturally tall (I’m 5’11 now) I never felt good enough, always felt “bigger” than all the other girls - and it’s shit like this that reaaaaally contributed to negative self perception from an early age - which eventually did snowball into actual weight gain and unhappiness. It’s been an uphill battle - both mentally and physically - but I am SO proud of the place I am in today. Happy. Healthy. Will eat a bowl of ice cream or a bowl of salad depending on my mood. Listening to, and falling in LOVE with my body because it does a damn good job of keeping me alive - whether a wii fit BMI says it’s obese or not !!!!!! 👊🥳💛💪 Darc xxx


2💬Normal

Full body ✅ and my week five complete ✅ I’m only doing four days in the gym this week because it’s my birthday night out tomorrow so I know I’m not gonna want to workout on Sunday 😅 will have an active rest day tomorrow and go for a long walk before I go out! Have really enjoyed the change in workouts this week, been pushing myself and it’s felt so good 💪🏼 #shreddy #letsgetshreddy #getshreddy @gracebeverley @shreddy


5💬Normal

I’ve been in a bit of a funk lately (always happens when uni stops #nerd am I right? 😅) but I’m finding that getting outside for a walk or going to the gym (even if I don’t want to at the time) really puts me in a better mindset. Anyone have any other tips for getting out of a funk post uni? 😅 Here’s a pic from post gym today, hilariously I trained upper body but here’s a lower body pic instead because I was feeling the pink leggings today 😂 . . . . . . . . . . ~ #fitgirl #gsfs #healthy #getstrong #fitspo #bootyfull #girlswholift #trainhard #bodycheck #fitfam #gfg #motivation #peachy #kittycatlove #strongnotskinny #booty #getshreddy #gains #fitness #gymshark #projectcomeback #postworkout #tgif #sezzysquad #gaintrain #scientistswholift #postgym #bodypositivity #nopainnogain


4💬Normal

Cardio done today ✅ yesterday was a much needed rest day and now I’m ready to get back into it tomorrow with a heavy leg session. 3 more workouts until I’m done Get Shreddy!! - - - - - - - - #getshreddy #shreddy #fit #fitgirl #fitfam #fitaccountant #workout #b_ndgetshreddy #b_ndprogress #b_ndcommunity


1💬Normal

WHAT I ATE TODAY (with individual macros): 1️⃣ Breakfast 🥞: Banana protein “nice” cream with chocolate granola 343 cal 48C 22P 7F . 2️⃣ Lunch 🥙: Buffalo chicken wrap with lettuce and light ranch dressing, served with Parmesan crisps on the side (I had A LOT of leftover chicken that wouldn’t fit in the wrap, so I ate that with the ranch as well, used Mission Balance tortilla for the wrap) 479 cal 23C 45P 23F . 3️⃣ Dinner 🥘: Chicken Alfredo protein pasta (used Banza brand) with spinach 633 cal 66C 54P 17F . 4️⃣ Snack/dessert 🍓: Strawberries with whipped cream and cinnamon 62 cal 10C 1P 2F . Work out 🏋🏻‍♀️ of the day: HIIT circuit in @bodiesbyrachel’s 28-day Shred 2.0 MACROS TOTAL: 1514 cal 147C 122P 49F . Feel free to comment or DM me with any questions you have about macros or recipes!! . . #fooddiaries #healthy #fit #recipes #fitness #healthydessert #whatiatetoday #fitnessmeals #weightloss #healthydessert #whatieat #whatieatinaday #weightlossrecipes #fatloss #lowcarb #lowcarbrecipes #healthymeals #weightlossfood #fooddiary #eatinghealthy #foodie #shred #healthydessertrecope #getshreddy #foodideas #recipeideas #nutrientdensefoods #lowcarbdessert


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Lovin abs lately!!! I have been trying to up my ab game the past few weeks....I’m working hard for that strong core!! I got betch to do this one with me and even he was feeling the burn right? @_paulmarchese (after he recorded me of course 😂) _ Send to or tag a friend you would do this with 😊🥰🔥 _ Here’s the circuit: 1️⃣20 cross body single leg raises 2️⃣15 side plank oblique twist (each side) 3️⃣15 sliding in-n-outs (as you can see I was dying after this one lol) 4️⃣-15 ball tuck ins Repeat 2-3 times Don’t forget to like and save for later 💕 Song: Hot (Remix) Young Thug, Gunna, Travis Scott • • • • #fitness #healthylifestyle #howtostayconsistent #motivation #midweekmotivation #gymshark #gymsharkwomen #abs #abworkout #abcircuit #getshreddy #fatburn #obliquesonfleek #whitneyysimmons #feeltheburn


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Love a motivational quote 😋💭👊🏼


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🖤


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In my first ever IGTV I will be talking all about nutrient timing ✨. . If you currently aren’t taking your nutrition seriously then I’m here to tell you that you should be! . Timing of specific nutrients is essential for performance, recovery and ultimately your results. . So if you are ready to take it to the next level be sure to check this out ❤️


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Reasons not to do dumbbell hip thrusts 😢😢😢 #gym #gymmotivation #fitnessmotivation #fitness #shreddy #getshreddy #tala #wearetala #gracefituk


8💬Normal

Yayayayay I got my first @b_ndstore x @jordynwoods band !!! I can tell this wasn’t made with no cheap shit ! - I used it to do my first ever @shreddy workout called “booty blaster” and boyy I felt the burn.... I backed out of doing my planned workout for Thursday because most of the machines I needed to use were being used all the time 😒 but I’m glad I got a workout in and a stretch💪🏼 #b_nd #b_ndgetshreddy #b_ndstore #shreddy #getshreddy #letsgetshreddy #shreddyforsummer #shreddylife #shreddycommunity #weightloss #weightlossjourney #weightlossinsta #weightlosssupport #weightlossdiary #weightlossjournal #weightlosspage #fatloss


0💬Normal

It’s finally the weekend for me 😻⁣ ⁣ Guess who’s flying to Lisbon tomorrow hehe ☀️, can’t wait to get there 💘


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An appreciation post for my boyfriend, who I love and have managed to infect with my illness. Having a supportive partner has made it a lot easier for me to manage fitness and eating in a healthy way. He reminds me to check in when he thinks I’m going too far (he was, understandably, very sceptical of Shreddy in the beginning) and reassures me when I’m feeling insecure. It’s important to have people around you who support your goals but are also able to criticise and offer another perspective - especially if you’re prone to going too far. Following inclusive and anti-diet culture people on social media can help serve this same purpose; make sure you’re giving yourself a kind and healing environment to grow in! . . . . #letsgetshreddy #getshreddy #mentalwellbeing #antidiet #antidietculture #eatingdisorderrecovery #EDrecovery


7💬Normal

let’s light up that core ⚡️ i am totally guilty of not training my abs every week 🐸 i hate doing it even though i know it’s good for me, but i’m working on implementing it at least once a week to make sure i keep my core strong to carry me through the day and help me lift heavy sh**🤪 ngl i’m kind of nervous to post this because my in and out kind of suck but i think that we all benefit from practicing things that we’re not good at so that we can eventually become good at them!! don’t forget to ➡️ swipe ⬇️ save & ❤️ hope ya don’t hate me 😘 . the circuit: ⚡️30 mountain climbers ⚡️12 in-and-out tucks ⚡️24 plate swings ⚡️10 oblique crunches (each side) ⚡️20 russian twists repeat 2-3x


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Since I live in Sweden and don't celebrate any form of Thanksgiving I have the right to say merry christmas already now and no one can stop me (or I'll cry really hard) • • Idk what today was honestly. I think I'd call it an active rest day considering I was swamped with course work (which i finished for the week😍) and then was dragged out for a nice walk with the boyfriend🥰. I could cheat and say that was my cardio day but I feel like I'll actually need that session sometime during the weekend to calm my back pains from the last two workouts (your girl can not deadlift properly without killing her back). Hope you've all had a lovely day💕 • • • @shreddy #shreddychallenge #shreddy #getshreddy #letsgetshreddy #restday


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It's hat weather, yo. ☃️ Seems like a sage time to take you through some warm-up basics. ☻ Warming up is distinctly un-sexy but NOT as un-sexy as a pointless injury. 🤙 - Step 1: Increase Body Temperature. - Easy: Pop a hoodie/hat on (🙃), and hop on the treadmill for a brisk walk for 5-15m until you're toasty. Since it's typically tough for Brits to get their steps in during the depths of winter 💀, this kills two birds with one stone 🙌 - Step 2: Increase General and Local blood flow. - Increase in general blood flow can be achieved with some light cardio/walking, and some dynamic full-body stretching. 🚶‍♀️ Increase in local blood flow will require you to perform a movement pattern with low-resistance (IE: performing a squat with an empty barbell). - Step 3: Assess Range of Motion (ROM) - If you have a limited ROM (EG: tight hips before sumo deadlifts), perform some dynamic stretches and/or foam roll to ensure the relevant body parts can move through the full range required for the workout. 🧘‍♀️ NOTE: holding static stretches for more than 30s has been shown to negatively impact strength/power output (translation: you can't lift as much) so avoid extensive static stretching as part of your warm u p. - Step 4: Warm-up sets. - DO NOT DO SETS OF 10 WITH A LOAD ALMOST AS HEAVY AS YOUR WORKING WEIGHT TO WARM UP. 💆‍♀️ That is not a warm up set. That is a light working set that will generate a lot of fatigue and sabotage your potential for your actual working sets. 😭 The purpose of warm up sets is to groove the movement pattern *without* gassing yourself. 😊 Use a pyramid warm up scheme: As the weight goes up, the reps come down. EG: Warm up set 1: 20x8 W/U Set 2: 40x6 W/U Set 3: 50x4 W/U Set 4: 60x2 W/U Set 5: 65 x1 Working set: 70x8. (Just a rough example). - Ft. Some triples which felt horrible but look fast which is why we film our lifts folks. 📹 Up we go! 🏋️‍♀️ - Wearing: @audacia_london #gifted 🥰 Hat: @katespadeny Belt: @strengthshop 10mm lever


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💚💚💚 What a bloody week this has been, I've felt like a half asleep old lady the entirety of this week, I've been stressed, I've been ill and to be quite honest... I'm just in bloody desperate need of a Christmas break! Been desperately trying to go to the gym this week, but the call of a warm bed, central heating, netflix and a tub of celebrations has been far too tempting! Can anybody throw some winter time gym motivation at me please?! ~~~ Wearing all @myprotein . . . . #tbt #motivation #fitspo #fitfam #fitness #instafit #fitfluential #strong #balance #mentalhealth #gymshark #myprotein #muscle #musclebuilding #lifting #deadlift #shreddy #letsgetshreddy #getshreddy #getstrong #lean #instafitness #gymoutfit #ootd #gym #postworkout


3💬Normal

Pull day today. Getting back into routine after 2 weeks off is proving harder than expected 😂 getting to the gym was tough but we did it 💪🏼💪🏼 . #getshreddy #b_nd #gfg #gracefituk #gymshark #gymsharkwomen #letsgetshreddy #gym #gymmotivation #selfie #fitness #fitgirl #fitnessmotivation #fitnessgirl #fitnessfreaks #ukfitness #fitnessuk #fitnessinspiration #shreddy #ukfitfam #healthyandhappy #wearetala #fitness #fitnessjourney #teamtala #talagirl #anothergymselfie @shreddy


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Resistance builds resilience Do the hard stuff... reap the rewards 💯


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Did this on Tuesday after my first day at my new job. I think all the excitement helped me increase my confidence in going for a heavier squat! I’m not quite at my old weight yet though 😬 #shreddy #shreddychallenge #getshreddy


0💬Normal

Not even going to lie to you all, this is the first time I’ve tried @alphalete stuff and I’m so surprised! Did a heavy leg day today and still felt cute afterwards x • • • #gym #heavy #legday #squats #deadlifts #alphalete #halo #fitness #motivation #fitnessmotivation #gymlife #girlswholift #weightlifting #bodybuilding #gymshark #leggings #strongnotskinny #lifestyle #healthylifestyle #sweating #weightloss #shreddy #getshreddy #love #beavisionary


9💬Normal

#throwbackthursday to last year and my colorful hair🥰 I had to take a 3 week break from deadlifts, did deadlifts for the first time after the break yesterday and hit a new PR yesterday?? 😍 It's so weird but I'm not complaining💁‍♀️ maybe my body needed this break. I've been super busy with working and revising and by the point I would have had time to take new pictures, it was already dark #justwinterthings so that's why I've been pretty silent on here😋 I hope everyone's having a good week✌🏻


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Thanks @shreddy.lyfe for keepin this girl safe from the sun while livin that island life! Not an ad, just appreciative of our friends and their companies sweet merch! #getshreddy 🤙🏻#leftcoastvibin #nevercominghome


0💬Normal

Apologies for the lack of posts this week, currently travelling around the western Caribbean to some rogue places which means no signal for a few days at a time (which actually I’ve quite enjoyed) 😳 I’ve probably been having at least 3 plates of fruit this big everyday (amongst lots of other less nutritious grub) which has been such a nice change from the tasteless fruit we get at uni 😂 trying to remember to take a few pics of food where I can which I’ll share when I get back to Miami :)


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QUADS QUADS QUADS 🤟🏻 • My first quad session in a couple of weeks, not sure why I’ve been neglecting them but felt so good to give them a good workout today. Only a few of the exercises I did as anxiety took over at some points and I didn’t dare set my phone up to film 🎥 but some of my fave quad workouts here! • Trying to work my way back up to lifting heavy on leg press. 120kg today which is pretty standard but was able to do 150kg during the summer so I’m aiming to be back there for the new year! ✨ • If anyone has any tips on how to not give a fuck about filming yourself in the gym please comment below 🥰🎥 • • • • #fitness #getshreddy #fitnessgirl #instafit #quadworkout #workoutvideo #girlswholift #strongnotskinny #girlgains #gymshark #gymsharkwomen #beavisionary #bodypositivity #healthylifestyle


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Working on them ratios ⌛️ This week has been an amazing week at the gym, I’ve really been enjoying doing more hypertrophy based sessions rather than solely focusing on SBD, I’m even thinking I will stick with this way of training for a few weeks because I am loving it so much💪 Super excited to start training at the new gym on Friday, can’t wait to try out loads of new equipment ☺️


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CHICKPEA SWEET POTATO CURRY 🥡🌶️⠀ ⠀ 🌟dinner from last night and lunch today hehe! ⠀ ⠀ 🌟feeling a little down today went to try and give blood and waited for 2 hours to be told my arms and veins were too little to give blood and they had to turn me away, think I just felt like I was doing a good deed to be turned away etc etc! but at least I tried! ⠀ ⠀ 👉🏽INGREDIENTS (MAKES 2)⠀ 〰️1 tin of chickpeas⠀ 〰️kale or spinach ⠀ 〰️1 pepper⠀ 〰️1 onion ⠀ 〰️200ml of alpro coocnut milk ⠀ 〰️1 tsp tumeric ⠀ 〰️1 tsp garlic ⠀ 〰️1/2 tsp ginger ⠀ 〰️1tbsp tomato puree⠀ 〰️1tbsp curry powder ⠀ 〰️1 tsp cumin⠀ 〰️1 sweet potato ⠀ ⠀ 👩🏼‍🍳RECIPE ⠀ 👉🏽 Fry onion and pepper with garlic, ginger for 5 mins ⠀ 👉🏽chop and microwave sweet potato for 5 mins⠀ 👉🏽add all the spices, coconut milk and tomato puree to the pan and lower the heat ⠀ 👉🏽add drained chickpeas to the pan⠀ 👉🏽add sweet potato to pan⠀ 👉🏽leave all to simmer and thicken for 10 mins ⠀ 👉🏽add the spinach in until it wilts and serve! ⠀ ⠀ 🥢I served mine with quinoa and rice (mixed together coz I ran out of rice !) ⠀ ⠀ ⠀ #vegan #veganprotein #fitness #health #healthyfood #healthydinner #healthymeal #myfitnesspal #veganuk #veganaberdeen #veganscotland #veganedinburgh #student #studentfood #foodie #food #delish #tasty #plantbased #dairyfree #plantprotein #meatfree #veganfoodshare #veggie #healthyfoodie #toneandsculpt #getshreddy #wholefoodplantbased #poweredbyplants #easyveganmeals⠀⠀ ⠀


3💬Normal

note to self - clean camera lense before you take a photo so you don’t have finger prints ruining your sunset🌴☀️ Ao Nang, Krabi 📍


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Follow @charlotttequeen for more⁠ ⁠ ORANGE JAFFA NICE CREAM ✨⁠ ⠀⁠ ⠀⁠ Ooook but I am obsessed with everything orange at the moment 🍊🥕⁠ ⠀⁠ ⠀⁠ Blend:⁠ Two frozen bananas⁠ 1/4 orange⁠ Grated zest of half of an orange⁠ Stir in 1/4 cup of chocolate chips - you could also blend these if you like but I like big chunks 😩⁠ ⠀⁠ ⠀⁠ #vegan #veganism #london #health #diet #veganlondon #fit #breakfast #healthy #foodporn #food #healthyfood #veganbowls #whatveganseat #fitness #plantbased #weightloss #shreddy #getshreddy #wholefoods #poweredbyplants #veganfoodporn #veganeats #veganstudent #bestofvegan #foodie #londonvegan #healthyeating #foodshare #love


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Building a strong core is not just for ‘looking good’ it has so many other benefits: ▪️Improves stability and balance ▪️run faster ▪️stabilise the lower back ▪️enhance flexibility Shop @the_bohemian_way 🔥 50% OFF and Free 🌍 Shipping🔥 . . . . #fitness #workout #gym #workoutvideo #bootyworkout#backworkout #fitlife #fitnessgirl #fitfam #fitspo #health#healthy #healthylifestyle #letsgetshreddy #absworkout#fitnessmotivation #fitnessjourney #talagirls #glute#upperbody #personaltrainer #pt #bodybuilding#weighttraining #getshreddy #strengthtraining#glutesworkout #getshreddyforsummer #workoutroutine#gfg


0💬Normal

Did a solo gym session today since dad had a meeting n it’s 100% the hardest I’ve pushed myself in a while - even semi ran home with only one asthma attack😂 #shreddy #getshreddy #letsgetshreddy


1💬Normal

Morning skies ✨ I’m in such a bad headspace right now that I genuinely don’t know what to post. And on top off it all I’ve received some bad news from work yesterday.. I stayed awake all night thinking about it (lol I’m being dramatic af, no one died) and I immediately lacked motivation to workout and eat good. I’ve let myself go yesterday and I’m forcing myself back on the horse today. We’ve got no time, we have goals to hit. Remember that everything happens for a reason and even the worst days only have 24 hours ✨


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i want to be real on here. I made this account to document my process of getting stronger. I‘ll always speak up about mental health and never hide the fact that I suffer with issues regarding it too AND i want everyone to know that mental health issues are nothing to be ashamed about. Story time: Personally I‘ve been dealing with them since I was around 12. I‘ve been bullied a lot in middle school because well, I was a bit on the chubby side. However my mum has been dealing with anxiety and panic attacs for quite a few years and i don‘t know why but somehow I suddenly did too. I did not tell anyone about the days of feeling really really anxious. Whenever I felt a panic attack creeping up I would just lock myself in my room and watched some funny youtube videos to distract me. When i was 14, I got really interested in sport, models, thight gaps and eating as little food as possible. I got skinnier and skinnier and suddenly the bullying stopped, my mum didn‘t tell me I would never find a boyfriend anymore and all my problems seemed to have vanished - I thought. It was about 8 months of eating 500 calories or less a day that I realized I‘ve been so obsessed about looking a certain way and counting the calories oF A F*CKING CARROT (???) that I totally forgot about the fun that life brings. I was miserable, I had no energy, I was even paler than I am in general, I didn‘t get my period anymore and the worst: I felt completely empty inside. Also I didn’t leave my house ever. I was just too afraid that I might have to eat something too high in calories or that I looked „too fat“ (with 42kg....height of 5’8....). I‘ve always been the joker of a group because well, being chubby meant not being pretty those days and therefore being funny seemed like the only way to be somewhat liked. The fact that nothing could make me feel excited and alive anymore made me even more depressed. THANK GOD this soon made me realize what I actually did to myself. I started informing myself about what to eat in order to be (see comments)


2💬Normal

Had a good night last night. Ate three courses and had a couple of drinks, it was 😍 Trying to not think about whether it'll impact my weight loss this week or not but just get straight back on track 💪🏻 Having a cosy rest day in my camos, so hopefully have a productive day 😀 #gymshark #gymsharkwomen #getshreddy #weightlossjourney #weightlossmotivation


2💬Normal

Time for some morning cardio 💦🥶 - I either need to move somewhere hot or peddle faster 😂 - Sometimes it’s easy to find excuses not to train and not to eat right. During the winter this becomes more of an issue especially here in the uk 🇬🇧 - It’s time to put your big coat on and get to work. - Be the one who doesn’t make excuses - Be the one who gets up every morning and puts in the time - Be the one who stays strict with your diet - Be the one who has the advantage after new year when everyone else is saying I’m starting tomorrow - Because you are one badass mofo and the only New Years resolution you need to make is to continue being a badass mofo #gettowork - #noexcuses #cold #prepare #beabadass #badass #workhard #berewarded #trainhard #morningcardio #nevergiveup #lifestyle #gymlife #getshreddy #physique #absforchristmas


1💬Normal

Looks grim, tasted yummy. Finally finished off my Biscoff brownies so no more temptation from those 😋 #shreddy #shreddychallenge #getshreddy


0💬Normal

Sat in the cold British weather thinking back to earlier this year when I fulfilled (some of) my travel dreams! I was nervous about losing all the muscle that I had worked so hard to build. Yet here I am after 3 months away. I remember feeling very deflated at the time but this goes to show what your mind can do to you. Take some time off if you want and don’t feel bad about it! I’m still working some of my weights up to the levels previous to this but I wouldn’t change it or dare regret it. I had a blast this day climbing waterfalls and shit 🥳 #shreddy #getshreddy #shreddychallenge


0💬Normal

Today's full body complete with some videos!! My form isn't 100% so if anyone has any tips on how to improve that I'd really appreciate it🤗 Also wearing tala shorts with gymshark sport bra and gymshark gloves x #letsgetshreddy #getshreddy #shreddy #gym #puregym #myfitnessjourney #fitness #fitnessmotivation #fitnessgirl #workout #fullbodyworkout #happy #tala #wearetala #gymshark #gymsharkwomen #weights


16💬Normal

Leg day down! Over halfway done with week 5! RIP my quads! Maybe there will be a day where split squats don’t kill me but today was not it. @wearetala @shreddy #letsgetshreddy #shreddy #getshreddy


1💬Normal

Got the fleet tuned, waxed and ready to go!! . . . #skiing #skis #Enjoyeveryday #blessed #getshreddy #tamarackskishop #letsride #salomonskis #atomicskis #k2skis #lineskis


2💬Normal

Happy hump day!! Recorded some stretching yesterday to compare down the line...I’m tryna be a noodle by February but these adductors are insubordinate af right now.😂😂 Suuuper tight this week after doing certain exercises for the first time in forever. Any recommendations are greatly appreciated🙏🏽 #getshreddy #nopainnogain #sos #sendhelp #stretch


1💬Normal

3rd gym session of the week in a row, sorry who is this new Ciara?? On such a motivation hype right now, highly likely it won’t last long so I’m making the most of it😅 that break defo helped!! . Flexing for progress of course💁🏻‍♀️ swipe for the same pose 8 months ago.. the twigs are slowly becoming little branches yay - change takes time, just keep going and you’ll slowly but surely see the results you want👊🏻 . I think following a program is helping me, I’m pushing myself harder than I normally would for the satisfaction of ticking things off😂 also knowing exactly what I’m going to do as soon as I walk in the gym makes life 10x easier.. means I’m not standing there like a 🍋 thinking about what to do next😅 so I highly recommend!! I hope everyone’s having a fab week✨🍉 . . . . . . #shreddy #getshreddy #workout #workoutwednesday #gymshark #gymsharkwomen #beaybl #addidas #gymgirls #fitgirls #fitfam #gymlife #girlssupportinggirls #follow #bouldershoulders #flexxfriday @gracebeverley @gymshark


19💬Normal

i hope you all are having a FANTASTIC hump day! today i wanted to talk a bit about something i used to view as a hump in my training, but now love: DELOADS! . a deload week is a strategic and planned drop in volume and intensity in training. less weights, less sets, less time in the gym. “but sab aren’t we supposed to be progressing?” YES! deloads actually help your progress in the long run and if you know me, you know that’s what im ALL ABOUT💫 deloads help your muscle fibers repair, leased the stressors of training, and aid in overall recovery so you can continue with your program stronger than ever! . i wasn’t necessarily rigid with my deload week when planning my program, i was planning on anywhere from the 6-8 week mark. then a few days ago i started feeling lethargic, achey, and stiff. then lo and behold, my scheduled monthly friend showed up 🥴 and i decided to deload. this is what i’m doing on my deload: 🔹emphasizing mobility work as i’ve felt really stiff 🔹working in 40-50% of my 1RM for my compound lifts and dropping the intensity by 15% on all of my other movements 🔹doing about three sets of all of my planned movements to keep the volume lower than usual 🔹 experimenting on my tempo with the lighter weight just for a nice challenge! so...are you pro-deload yet🤪


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When you change your mindset, and focus on your STRENGTHS, you can accomplish so much! ⠀ ⠀ The photo on the left is from over 5 years ago... I weighed about 15 pounds more than I weigh now. ⠀ ⠀ I didn’t exercise which means I had little muscle and I didn’t follow any special “diet”. ⠀ ⠀ My heavier weight was mostly caused by eating and drinking in excessive amounts. 🤭Which is FINE...I do not regret the college life I lived! 😅 ⠀ ⠀ It’s important to challenge yourself with your STRENGTHS; whether it’s fitness related, goals at work, or relationships. We all have STRENGTHS that we can improve upon! ⠀ ⠀ For me, I used to try to fix my weaknesses. I would focus soo much on the weight I wanted to lose and the fat around my stomach. I would force myself to do cardio (which I was never good at) or limit my calories (I’m a huge foodie so that didn’t work either).🤦🏼‍♀️🍩⠀ ⠀ Now I focus on what I’m good at! I focus on lifting weights so I feel STRONG and I focus on keeping myself accountable because I’m DRIVEN. 💪🏼⠀ ⠀ What are some strengths you have that you can improve on? ⠀ ⠀ ⠀ #nutritioncoaching #fitspiration #fitnessmotivation #fitnessmode #weightlosstransformation #fitnessgoals #fitnessjourney #makinggains #getshreddy #strongnotskinny #girlswholift #healthcoaching #macros #weightloss #leangirl #fitnesslifestyle #strongwomen #lovewhatyoudo #girlswholift #girlswholiftweights


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Definitely feeling the teeny weeny arm & shoulder gains 🥵 #shreddy #getshreddy


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Made sesame roasted cauliflower tonight and OH MY it was delicious. Ate the whole tray! 🥳. 1 large cauliflower in a tray with olive oil, sesame oil, salt, pepper and soy sauce. 💛💛💛 Delicious! #intermittentfasting #eatclean #cleaneating #weightloss #weightlossjourney #shreddy #getshreddy #fasting #vegan #plantbasedsnacks #vegandinner #healthyfood #veganrecipe #plantbasedrecipes #roastedcauliflower


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I know it's #humpday but I am coming at you with a bicep flex 💪🏻 Is that even my arm though? 🤯 Anyone who knows me knows that I have been self-conscious about my arms more than anything else. As a tennis player my upper body was always bigger than with other girls, and I would rarely wear tops that even just revealed my arms let alone spaghetti straps or something outrageous like that. I used to think that "being big" (and big is a relative term) is something to be ashamed of and all I wanted was to shrink. When I started out at the gym I thought: "Yeah sure, maybe I will see some progress but I will forever hate my arms there is no changing that." If only I had known how silly I was. If only I had known that weightlifting would not only change my body, but change my perception of life. Fast forward to today, my arms, shoulders and back have never been bigger and I have the self-confidence to not only wear whatever I want but to work out in a goddamn sports bra (something I never thought would be possible btw). Think about this for a second: we live in an ever-expanding universe. The universe is getting bigger each day, not smaller. The need to shrink is against the universal law. How about, instead of shrinking, you decide to grow with it instead? I DID THIS. ME. And you know what, I am not stopping until my delts are the size of my head because I am not shrinking for anybody or anything in my life ever again. Growing just feels too damn good. Try it and see. 💕


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Fried rice with tofu AND vegan chicken 🤩 Another rest day means another food post. This was my dinner tonight after my first day back at work in a while. I keep thinking I’m feeling better and then going backwards...I might do a home workout tomorrow just to see how I cope with it! It would be my first workout of Week 5, and after five days off 😬 . . . . #letsgetshreddy #getshreddy #vegan #veganmotivation #vegandinner #veganrecipes #girlswithgains #fitfam


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Full body day again. Love it 💪🏼


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✨ “Believe you can and you’re halfway there” (T.Roosevelt) pls read below⬇️ I used to scroll through social media obsessing over influencers who I believed had the ‘goal body’ and every time I’d promise myself I’d work to improve myself to become more like them... but I’d start tomorrow. This mindset was not healthy, nor was it realistic. I’ve learnt that you can’t expect to achieve goals based on other people’s realities because you are unique and not made to look exactly like others (easier said than done I know). Set goals based on YOU, compare only against YOURSELF with the use of progress pictures, and celebrate YOUR achievements no matter how small. Once you are set on a goal, don’t expect to achieve it instantly but leave room for trial and error and find what works for you. This can be in all aspects of life, be it fitness or not. The key is not to put it off because now isn’t the ‘right time’ because there never will be a right time. Something seemed to click at the start of the year and I committed to my goals of improving my health and general fitness. I worked hard, had days where I felt like giving up and still had evenings where a bag of choc buttons where my everything, yet I still managed to remind myself of the small achievements I had made along the way and continued to persevere. I’m proud of how far I’ve come but I still have far to go and I like that because I love a challenge and having something to work towards. Yes it’s nearly the end of 2019, but why put off setting goals until the new year when you could get a two month head start. A lot can change in two months... ‼️Also pls can I have advice for an inflamed gut, omg it hates me and gives me such a weird bloat and is painful😭 (~ 6months between pictures {relaxed}. I’m a huge believer in progress pics) #weightloss #progresspicture #toneup #gymgirl #fitfam #fitspo #gymaddict #gymshark #gymsharkwomen #beavisionary #girlswholift #shreddy #getshreddy #healthylifestyle #gains #prozisteam #happy


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1 month and a half progress: Left end of September Middle (week 1 shreddy) 28th October Right (week 3 Shreddy) 13th November Slowly getting stronger didn’t feel like I’d made much progress but looking at these my waist is gradually getting more defined, as for my thighs let’s not talk about it 😅 #shreddy #weightlossjourney #getshreddy


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🔹« Il n'y a que celui qui persévère jusqu'à la fin qui obtient le prix »🔹 . @arbismail


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Let's all thank this sports bra for giving my non existant boobs a chance to peak through. • • Today's workout had me actually dying💀. The excercises were all things i really enjoy doing (except burpees lmao) but i just couldn't get through it without actually wanting to curl up and cry. Maybe i shouldnt put leg heavy full body sessions after a leg day but lets not mention that. • • • @shreddy @gymsharkwomen @adidas #shreddychallenge #shreddy #getshreddy #letsgetshreddy #fitness #fullbodyworkout


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Today's food 😊 Scrambled egg on toast Pear and a banana Tomato soup Toad in the hole and vegetables #letsgetshreddy #getshreddy #motivation #healthylifestyle #healthy #food


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gifted | I’ve been wearing my @organicbasics seamless active leggings to gym recently and I’ve been loving how they feel and fit perfectly (I’m wearing size M) and don’t end up being too long! Organic Basics has a strong focus on sustainable over fast fashion, these leggings are made ethically out of 96% recycled materials 💚You can get 10% off your order using code ALICEGOB at checkout 🌱


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20 minute run ✔️ 45 minutes of Zumba ✔️ Run to the shop and run back (with milk in tow 🤪) ✔️ I feel terrible this week. My sinuses/teeth/head are in agony and antibiotics are making me feel shitty. But this is the first time in months I’ve felt motivated so trying not to let it stop me. ✨


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@wearetala leggings r the bomb


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Fat Loss Guide I’m just over half way of the first week and I’ve enjoyed the workouts so far! I have full body and booty left to go! Today was upper body and abs which was such a quick workout and didn’t really feel like I did much, but think it was a blessing as I’m still dying from full body on Monday 😂 Wearing @wearetala #GetShreddy #Shreddy #Gym #Workout #Athleisure #Work #Hard #Exercise @Gracebeverley #Challenge #TalaGirl #TeamTala #WeAreTala #Selfie @shreddy #Gains #Tone #Shred #Fit #Fitness #LetsGetShreddy #TalaGirl #WeAreTala #TeamTala #FatLoss #Motivation #Plan


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ORANGE JAFFA NICE CREAM ✨⁠ ⠀⁠ ⠀⁠ Ooook but I am obsessed with everything orange at the moment 🍊🥕⁠ ⠀⁠ ⠀⁠ Blend:⁠ Two frozen bananas⁠ 1/4 orange⁠ Grated zest of half of an orange⁠ Stir in 1/4 cup of chocolate chips - you could also blend these if you like but I like big chunks 😩⁠ ⠀⁠ ⠀⁠ #vegan #veganism #london #health #diet #veganlondon #fit #breakfast #healthy #foodporn #food #healthyfood #veganbowls #whatveganseat #fitness #plantbased #weightloss #shreddy #getshreddy #wholefoods #poweredbyplants #veganfoodporn #veganeats #veganstudent #bestofvegan #foodie #londonvegan #healthyeating #foodshare #love


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Happy Wednesday✌🏼✌🏼 . . 🦄 half way through week two of @lulaguides and cannot wait to show you guys our progress!! . . 🦄 the workout split is as follows * 2 x Legs ( 1 quad&glute focus, 1 hamstring&glute focus) * 2x upper body - ( 1 arms&back, 1arms&shoulders) * 2x abs * 1 Progressive Overload . . 🦄 the guide is unisex, meaning it’s suitable for ALL! Overall aims of the guide include: toning, building muscle, lose stubborn fat and gain strength! . . 🦄 @lulaguides releases on the 1st of JAN 2020, and retails at £10. For this price you will receive access to group training chats, access to VIP section of our website (linked in bio) with videos and pictures explaining form and exercises etc. . . 🦄 can it be release day already, we are tooooooo excited!!!! . . #weightloss #nyresolution #sw #slimmingworld #fitness #fitnessgirls #picoftheday #gymspo #fitspo #getshreddy #motivation #inspo #lulaguides


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Comment below your goals for the rest of the week🦋 - Happy Wednesday💙


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Back in gym after 2 weeks off backpacking around Europe. Walking about 20,000 steps a day kept me super active and actually managed to lose some weight 😳. Ngl though it was tough today. My body was not ready for the heavy lifting 🥵. . #getshreddy #b_nd #gfg #gracefituk #gymshark #gymsharkwomen #letsgetshreddy #gym #gymmotivation #selfie #fitness #fitgirl #fitnessmotivation #fitnessgirl #fitnessfreaks #ukfitness #fitnessuk #fitnessinspiration #shreddy #ukfitfam #healthyandhappy #wearetala #teamtala #talagirl #klxxfit @shreddy @gracebeverley


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I have come to the conclusion that dancing continuosly everyday doesn't necessarily mean that you're gonna lose fat, especially when you overindulge in all the vegan junk food and treats available 🙈 - Being the first the in LA with all this variety of vegan food available got me a bit overwhelmed.... These past weeks I ate anything but healthy and I have myself the excuse that I'm dancing everyday so I'm burning most of it. I may have been burning most of it but the calories in VS calories out still counts here. - I have gained fat, but that's ok. A fitness journey is never a linear process, there are loads of ups and downs and at times it's easier than others. But gaining a bit of fat isn't the end of the world and it took me a while to accept that. - I am now slowly getting back into eating healthy, but that doesn't mean that I won't enjoy some treats sometimes 🤗🤗 - Happy hump day everyone 💜 - - - - #gym #gymmotivation #fitness #fit #fitnessmotivation #fitnessjourney #weightloss #weightlossjourney #getshreddy #dance #dancer #dancelife #booty #adidas #fila #booty #losangeles #vegan #veganismo #veganlife #vegangains #instadaily #ig #potd #fatloss #humpdayvibes #bbssu #bbsu #gfg


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