“We can't help everyone, but everyone can help someone.”
We love seeing so much fun and friendship growing out of our kids (and adults!) classes 🙏🏼🕺🏻💃🏻
Parents!! Half term next week announcement ➡️➡️
❤️ No Class for Half Term : : Tuesday 29 May & Friday 1 June
💚 CLASS BACK ON : : Sunday 3 June and resumes as per normal!
At The 4321 Method® we are incredibly passionate about people and helping them to be the best they can be! It might be an online programme but that does not mean working alone! You are encouraged to touch base with your coach weekly, you can train with family & friends and we try to bring members together at our Body Camp events, all of which will help you stay focused and on track! To join our community follow the link in profile!
Woohoo Wednesday for me today! I’ve been working hard over the past few months on my nutrition and exercise and can see a definitive waist!
I’m very careful not to use the word diet, especially being a mum of two girls, I don’t believe in diets and never have.
Being a busy mum it’s easy to eat carbs or fast food on the go, but with some expert guidance from @akashvaghela I have been pre planning my meals and exercising again.
I feel happier and have so much more energy now than I did when I started the programme.
I have lost weight but more than that I feel like myself again, I have more energy, my body is stronger and I feel HAPPY.
This post is a shout out to all the lady bosses out there working hard and all the mums working hard every single day and ensuring your children are happy. .😊 YOU ARE AMAZING 😘💕
Dress - @karen_millen
Earrings - @jemineejewellery .
#ladyboss , #mumboss , #womenempowerment , #mykm , #nutrition , #exercise , #strongnotskinny , #love , #happy , #styledbyme , #styleblogger , #fashionexpert , #stylist , #karenmillen , #sportsluxe , #ontrend , #woohoo
I'm used to working out on my own, headphones on and get on with it, today I decided to bring a new member along with me and it reminded me how important it is to keep exercising fun! It was all fun and giggles until your laughing so much you can't lift the weights up. Definitely put this one through her paces this morning...gutted I forgot to add burpees in there but that woulda meant I'd have to do them too... 😈😂
5 min warm up cross trainer
Hiit training on rower 8x 30 secs on 30secs rest
Barbells front squats 4x 10 reps
Barbell back squats 4x 10 reps
Deadlifts 4x 10 reps
Barbell clean and press 4x 10 reps
Superset Bent over rows 4x 10 reps
Incline rows 4x 10 reps
Superset Incline Lateral raises 2x 10 reps
Lateral raises 2x 10 reps
Bicep Barbell curls 2x 15 reps
Incline dumbell curls 2x 15breps
And if that wasn't enough did some core work 😂
Russian twists 10kg 2x 30secs
Plank 3x 1 min
Plank variations 1min
Leg raises 3x 1 min
Finisher 3x 10reps assisted chin ups 3x 10 reps assisted wide pull ups
At the end I get "am I skinny now?" 🙈😵 #gym#gymlife#fitnessmotivation#fitfam#girlsthatsquat#girlswholift#workinprogress#strongwoman#thickthighssavelives#glutes#girlswithmuscle#bodybuilding#hiit#fitlife#fitnessaddict#gains#fullbodyworkout#fitnessblogger#strongnotskinny#gymworkout
Bom diiaaa, bom diaaa!! 😌😌
Hoje repeti o bolinho de Caneca de ontem e vou deixar aqui a receita! 🙋🏽 É maioritariamente de sabor a coco e tem um travozinho suave a chocolate...😌
Já muitas vezes referi que o fundamental para um Bolinho de Caneca fofo é, para além de uma massa bastante líquida, cozer o bolinho na potência média do vosso microondas. Este demorou 2.30min a cozinhar. Poderia ter demorado 30 segundos mas eu prefiro esperar a comer sola de sapato. 🙊🙅🏽🙆🏽
Para um bolinho utilizei:
💁🏽1csopa rasa de farinha de arroz
💁🏽1csopa de coco ralado sem açúcar 💁🏽1scoop proteína de chocolate-coco 💁🏽80gr claras de ovo (@derovogroup )
💁🏽2csopa de bebida vegetal de coco (usei da @alpro )
🔴Misturar tudo numa tigela e levar ao microondas na potência média do vosso durante 2min. É possível que o centro ainda esteja meio cru. Se sim, deixem mais 20/30segundos. 😍
A farinha de arroz que utilizei é da @urtekram que comprei em promoção na Feira Saudável da @bioesaudavel 😌
A proteína é da @eunutrition_pt (passem lá nos Stories para verem os descontos em vigor com o código EUMOOD15 - só digo que vão até aos 20%🙊)
Sejam feliiizeeess!! 🙋🏽
Sitting in this beautiful garden, my old self would spend the day lazily catching rays and eating heavy food.
That's why I'm carrying a few extra kgs. But that changes this week.
The gloves are out.
The sports kit has been released from its shackles.
The bread filled diet is finished....
The holiday is over.
Mixed berry & raisin porridge bowl for breaks😋 keeping me full and satisfied for the busy day ahead💪🏼 Yoga tonight means extra fuel during the day & I can’t complain bcause snacks is what I do best💁🏼♀️
P.s after every pic I add more toppings mix it all up & my beautiful bowls become a mess, that would be far too tragic to post🤷🏼♀️
So I've changed my macros today - decided to try something different in order to gain more muscle during lifting sessions. Upped my carbs intake a bit more pre-workout. -
This is my breakfast this morning - I used ASDA frozen Summer Fruits on top of Oomf! Bench Pressed Banana Pro-oats and it actually tastes pretty good. Didn't think they'd go with banana but that's all I had in 😂.
can ya tell my fake tan has washed off? 😂👻 not going to lie to you I had a rough af morning. I felt like I had made NO PROGRESS and felt really frumpy and uncomfortable in my own skin. I decided to try and get myself out of the mood I would try something I haven’t done in over a year... I went for a run 🙀 I went my hardest and pushed out as much negativity as possible, I tried to lose myself in just the feeling of my body working and utilising all that power and strength I have worked so hard to build. I don’t feel perfect now but I feel better so here’s a photo of my goofy face ft. weird claw-hand 😂🌈