Day ended with a cute surprise 🥲 ended up buying a few things and will be doing some online shopping for the bits they didn’t have in store. #shoppinghaul #fittingroom #henne #dissh

Strategies for breaking through stubborn fat loss or fat loss plateaus #fatloss #stubbornfatloss #fatlossplateau

Sticky chicken with miso brothy rice 🍜 Serves 2 Ingredients: CHICKEN: 4 x Chicken thighs 1 x Garlic clove 1tsp x grated ginger 1 tbs x chilli oil 1 tsp x miso paste 2tsp x coconut aminos 1 tbs x Campbells Real Bone Broth Chicken 1 tbs x honey 1/2 x Lemon juiced BROTH: 1tsp x sesam

Big gym sis advice im sharing with you after 10 years of training & becoming a PT - building muscle will require a level of boredome bc repetition is part of it. No crazy changes to your programs, repeating the same shit and gettigg neg stronger and better as your progression #musclebuild #getti

You could workout, go to the gym exercise regularly and not have shape and a lean body - this is why! #gymtips #fatloss #musclebuild

After training for 10 years it’s so normal to go through different phases and mindsets with training. Throw endo into the mix and I start worrying about pushing too hard for my ability to recovery and tolerate the stress on my nervous system. It’s a hard one to navigate. But now the mirena is helpi

Replying to @Elyza Mizzi everyone has such a different experience, this is what I’ve noticed and I’m at 3 months post insertion xx #mirena #iud

Trying the new @Aver contour flares - I’m a size small and got the regular length (there’s a regular or tall option) and I’m 160cm. My code is SOPH if you shop xx #averflare #aver #averhaul #gymootd

We won’t all lose fat on the same calories, nor should we. Calculating your calories is way more complex than a calculator. Factoring in history is a huge one you can’t plug into a calculator. In some cases people have down regulated and are eating too low for where they could maintain and could re

No way I would have believed this to be true before becoming consistent with my workouts. But when I was able to do that first set of push ups on my toes instead of knees, something unlocked inside of me. By being consistent, practicing, and not giving up, I tapped into a new level of hidden streng

Sharing my wake up call with you bc if nothing changes.. nothing changes. If you have goals they won’t magically complete themselves. If they’re not working, reassess and make some changes. Stop repeating the same crusty stuff that isn’t getting you closer to where you wanna be #fitnessgoals #fi

Replying to @LAURA here’s what’s helped me and my experience so far. I feel like a new person since the settling of the hormones #mirena #iud #inflammation

I don’t love using the word toned but I know what people mean when they say it - to look toned, you need muscle and a lower body fat %. So you need to gain muscle (which shows up as weight on the scale) to achieve this. Yet people are scared to gain weight.. so make it make sense #musclegain #to

Replying to @alessia bajada I’ve said it before - but maintaining is harder than a deficit. For real. It can be such a head fk. But this is how to know if the calories you’re on are your maintenance, or surplus, or deficit! We love data. #maintenancecalories #maintain #caloriecount

Nearly 3 months of doing all the things that help reduce fluid and inflammation in my body, we’re starting to get somewhere and it feels fking great #mirena #iud

Replying to @Larissa Athans maintenance calorie chats continue - should you include the calories you’ve burned back into your daily intake? Class is in session #calories #tdee #maintenancecalories

Replying to @Grace Romaine saw that you also asked about daily steps but I had already filmed this. I wouldn’t get too overly concerned with it because it won’t be a huge change between activity levels in most cases. So best to go with the majority of your days activity (maybe if you’re above 10k s

Replying to @Valeria | Crochet Artist 🦋 you’re never gonna get the exact number by using online calculators so it’s best to use them as a guide and weigh yourself daily, compare the weekly averages and make an assessment from there! #maintenancecalories #caloriecalculator

Building your body, changing your appearance, creating shape - it’s all a much longer process and requires lifestyles changes (for life) not just one deficit. You can still achieve fat loss and change your body, but building muscle to create shape takes time and sometimes multiple deficits #fatlos

Time to stop limiting myself and working with my body instead of wrapping it in cotton wool #reversediet #traininghard #gymmotovation