GET YOUR WEEKLY HIIT.
Weekend done 👍🏼, now get your weekly workout 🏋♂ worked around you. 40mins full-body hiit and strength. Don’t think, just do #trainsmart
1 01 minute ago
I got to see my favorite singer ever for the 4th time last night with my amazing boyfriend. I also ran into a friend- love you Belinda!! ❤️❤️
Lacey always knows how to make you feel emotional and she did a great job of that last night lol. Definitely an amazing night
Today I did plan to go to the gym and do my 3rd and final leg day of the week, but it unfortunately did t go to plan. -
I got to the gym, and I just really wasn’t feeling it. But with that said, I still smashed out 4 exercises before heading home. -
Just because I am having a down day, doesn’t mean I’ll let it upset me or throw me off track. Not everyday is perfect and we all have our bad days from time to time. -
Keep your head high and keep on going! ♥️ -
I hope you’ve all had a great weekend
2 62 minutes ago
380# for a lifetime PR
I still can’t get over this!!!!!!!!!!!! 🤯
In 1 year I’ve added 100# to my squat. My first PNW fall classic last year I hit 281# for a final attempt. I’ve worked harder than anyone I know, and I’ve been dealt with some pretty awful cards recently, but no one comes up on top like I do. In 1 year I’ve added over 300# to my total, and I’m just getting started. @karldrogo_ let’s hit a 400 squat in a few months? #DOPSTRENGTH
🚨 FIRST MUSCLE UPS!!!! For actual years I’ve tried different progressions and always got stuck in the same spot no matter what I did, got discouraged and gave up. Always thought I wasn’t “good enough” to do muscle ups until I started really progressing these past couple months. I didn’t expect to be able to get these today, let alone on my first attempts after Jordy taught me new progressions. Thank you soooo much @jtroyancf for all your help! Needless to say, I could not contain my excitement :) #crossfit#crossfitrage#muscleups#chickswholift#strongnotskinny#fitnessfreaks#gymnasty
feeling guilty after tea which was veggie sausages, carrot & swede mash, broc n peas🥦🌟🥺 but guilt is a FEELING and feelings are only ever TEMPORARY.
despite feeling guilt or any other uncomfortable emotions, you have to try your best to cope with those feelings in a healthy way. here are some ways in which help me sit through the uncomfortableness in order to feel somewhat comfortable again after time🧘🏻♀️
-sitting with my family so i’m not alone.
-ringing or messaging a friend.
-watching netflix,youtube or long ass films n documentaries are gud if you can find the interesting ones.
-music!!! i have a private playlist for post meals filled with both my favourite & calming bops<3
-activities like puzzles or bananagrams/ my ip girlies know ;))
-you can also drop me a dm too.
and just remember that you what you’ve done is perfectly normal & is so so ok. eating is normal and needed for everyone/ you included🌱x
2 204 minutes ago
A complete lazy Sunday spent feeling a mixture of FOMO, and feeling inadequate 🤷🏼♀️
But then this little boy soon erased all those feelings, and has spent the vast majority of today reminding me of the beautiful gift I get to enjoy instead 🌍 .
Do you want to become an Ambassador for my Molly Phair Phitness brand and programs? This is an easy way to make some cash by promoting my programs to your friends and family. To become an ambassador sign up here:
Once you have registered, ambassadors incentives will be sent to you in a welcome email. You will make a certain $ amount per each referral I receive with your name on it. The amount will vary depending on the program but will be up to 15% per referral.
This is a great opportunity for you to be able to make some money just by referring my programs to your friends and family and it helps me by allowing my programs to reach more people who could really benefit from them. It is a WIN WIN!!
I look forward to working with you!
XOXO-Molly Phair Phitness
#fitfam#fitnessjourney #inspireothers #fintessmotivation #gymlife #getfit #dreambig #furtherfasterforever #whstrong #teamself #shapesquad #fitnessblogger #fitmomlife #bodypositive #fitmom #thefitlife #sweateveryday #strongnotskinny
Focus on fitness.
Rest and relax.
Care for others.
Tell yourself you can do it.
Successful day 20/26 days challenge of clean eating and daily workout (at least 6 days a week). Six more days to go...
Had a great Sunday today 😊.
Took a fitness class in morning. Later had a very good session of mobility, activation and balance with my physio (Swipe ⬅️ for few videos). No gym workout today. .
Breakfast - Poha
Lunch - Moong Dal, lauki( bottle gaurd), roti.
Dinner - Went out , had warm salad and open sandwich.
Had some fruits and nuts as mis meals snack.
Swipe ⬅️ for food pics .
Strips dress in first pic @coverstoryfsl
See this 👉🏼 ——— that’s my line drawn under this PMS moping! Not done a Beach Body workout since Wednesday now and although I’ve still be active hooping and walking, I have a #sassyseptember to smash and a honeymoon in Bali to feel amazing for. Usual business commences tomorrow!
DIÄT IM ALLTAG 🤔 . “Wie machst du das in der Diät mit Geburtstagseinladungen etc.?” .
Bezüglich dieser Frage würde ich erstmal zwei Szenarien unterscheiden: SZENARIO 1- du musst zu einem ganz bestimmten Zeitpunkt ein ganz bestimmtes Gewicht und/oder eine ganz bestimmte Körperform erreichen (zb. als Wettkampf-Athlet).SZENARIO 2- du möchtest allgemein abnehmen/ eine schöne Sommerfigur erreichen- aber eben nicht streng zu Tag X/ der Zeitraum ist unbestimmter/ größer. .
Bei Szenario 1 ist selbstverständlich mehr Strenge angesagt. Bezüglich Geburtstagseinladungen heist es für mich: vorplanen und Mealprep vorbereiten. Ja, ich komme dann mit meinen Tupper-Boxen zur Grillparty 😋 aber: das muss auch sein. ☝🏼Denn Tag X kommt näher & einen Verzug oder verschenkten Tag kann man sich nicht leisten, diese Zeit fehlt im schlimmsten Fall am Ende & sie kann dir nicht zurück gegeben werden. Restaurant Besuche fallen da quasi ganz weg, oder es gibt für mich dann eben nur ein Light Getränk / Tee- dann esse ich davor /danach mein Mealprep. 🤗👌🏼 .
Bei Szenario 2 würde ich das Ganze etwas lockerer angehen. Gibt es keinen festen Tag X, spricht absolut nichts dagegen, sich auch mal für bestimmte Anlässe eine Diätpause zu genehmigen. 🤗 Natürlich sollte man im besten Fall auch hier nicht komplett eskalieren und es sollte nicht zur Regelmäßigkeit werden bzw. das komplette Wochendefizit zerstören 😅✌🏼 Sonst döstest du nämlich bis an dein Lebensende erfolglos 🙈 Tipp: sich vorher schon mit kalorienarmen Volumenfood satt essen 🤓 dann wird man auf der Party auch nicht verleitet, die Snackbar zu plündern 😁 .
Happy Sunday ☀️ Got a little over 3 miles in this morning which consisted of some inclined speed walking, and some running. Definitely a good way to get the heart pumping this morning. Scroll 👉🏼 to the very end though to see what REALLY got my heart pumping 😭. Good thing I didn’t step on the lil guy 😖. Not surprised to see so many little critters though, especially after the fires we just recently had. #trailrunning#seenonthetrail#tarantula#eeek#cardioworkout
1 414 minutes ago
I’m giving away a complete full body weights workout! You only need one piece of kit, and better yet.. it’s free!
Because we’ve all been there at some stage..
Wanting really hard to achieve your goal but not quite knowing where to start!
If you’re wanting to slim down and tone up, full body weights workouts are the 💣 !
They’re time efficient, burn a lot of calories and you can also build strength real quick.
DM me a 🔥 emoji for your copy.
> Offer expires on Tuesday <
1 715 minutes ago
It’s not how many times we fall that matters. The most important thing is how many times we get back up + keep going. 👊🏼💥
3 515 minutes ago
Consciousness the final frontier. The vast and indispensable key to the ultimate mystery. Endless and unfathomable the very thing that allows us to look into the mirror of the soul and perceive our own existence. Consciousness is both our final destination and the means of travel. The active individual consciousness reflecting upon its own immensity is the mystery of the crown chakra. To realize that consciousness flows through every quantum of life around us and to behold the same presence within our own consciousness. This is enlightenment. What is it that is reading these words right now, sorting them out, making sense of them? What is it that drew you to this post? To your partner? To walk the path you travel each day? What is it that sees, hears, remembers, feels, thinks and moves your body through its daily activities? To answer this is to find the final peace. We think of consciousness as our thoughts but thoughts are what consciousness creates not what it is. We think of consciousness as our perceptions but there is a faculty that not only perceives but remembers, discriminates, and integrates our perceptions. Who or what does this? We feel the pull of consciousness on our emotions but who or what feels those emotions and how do we experience feeling? This is the mystery that we embrace in the crown chakra. A mystery that can only be experienced not explained. To become aware of our own consciousness is to witness a miracle. Opening the crown chakra is about expanding our awareness so that it can embrace a larger portion of the universal field of consciousness. This occurs through meditation, spiritual practice, mystical experiences, altered states of consciousness, education and the elusively simple but profound act of paying attention. By diving into the river of consciousness.
Femininity. Not feminism, let’s get that straight. I am a woman. I have a full time job. I body build with heavy weights. All of this is true but I am proud to be a woman. I cherish the time I get, (usually on holiday), to style my hair and ‘make myself up’. I don’t do it for a man, I do it for myself. I do not believe it objectifies me or any woman in fact to groom and look after herself. We women were blessed with features to be proud of. If we chose to ‘enhance’ this, it should be embraced. Be that ‘enhancement’ through body modification at the gym, make up or tattoos. I personally chose to modify my body through the medium of the gym. It empowers me. I sculpt my muscles to be bigger and more aesthetic whilst becoming stronger and fitter cardiovascularly. THIS makes me feel sexy and more feminine. Do not be afraid to be sexy girls!
One year ago, but still so true... • • • • • •
Piloxing Love 💖
Piloxing changed my life.
It became my passion and I want to share it with you!
I love the idea of this workout for the high effectivity while having so much fun 🎶🥊💪 I hope this inspires you to find your passion and make your Dreams come true 💖
Watch the whole Video at Facebook and in better quality at YouTube https://youtu.be/aQsvBNbjCRc
Start your week with a cleansing, a cleansing of people who give you the idea you have to be perfect.
Don't forget you ARE perfect..
Instead of focusing on the so called "influencers" start influencing the person in the mirror .. love her a little more, from the in and outside.
𝐘𝐨𝐮 𝐚𝐫𝐞 𝐮𝐧𝐢𝐪𝐮𝐞 𝐚𝐧𝐝 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 🥰
My face after all the food I’ve eaten this weekend 😜🙈
Over-indulged but I’m certainly not bothered by it 😅 back to uni now so things are definitely a bit more manic at the moment but I’m looking forward to getting back into routine 🏋🏼♀️
Added abs (not shown) as active rest if you want a challenge.
1. High Pulls 4x10
2. Close Grip Pulldown 4x10
3. Alternating Bicep Curl 4x12 + 1min Plank
4. Single Arm Stretcher 3x12 (each arm)+ Jack Knives 3x15
5. Single Arm Dumbbell Row 3x12 + Shotgun Crunches 3x15
6. Lower Back Extensions 4x10 •
“Madeleine, why are you so positive”
Because it’s absolutely mentally exhausting to be negative!
I have been that negative person before and it got me no where. It did leave me angry and depressed
So what did I do to change my mindset?
1. Fitness definitely helped because it allowed me to set little goals for myself and meet those goals
2. Journaling every night about the positive things that happened throughout my day! I never journal negative things
3. Writing gratitude lists
4. Surrounding myself with positive people
Wearing @gymmemewear these shirts are so clever and fun to wear!
65 1,53421 September, 2019
. yoυ wιll never alwayѕ вe мoтιvaтed, ѕo yoυ мυѕт learn тo вe dιѕcιplιned.
Ich hab auch nicht immer Lust zu trainieren oder so früh aufzustehen um zu trainieren. Manchmal möchte ich auch einfach liegen bleiben und mich noch mal in die Decke kuscheln, aber gerade an solchen Tagen sollte man es erst recht durchziehen. Danach fühlt man sich dann doppelt so gut, weil man stolz auf sich ist, weil man es durchgezogen hat. 😍
Also seid ihr heute schon fleißig gewesen?
104 2,07520 September, 2019
Hellooooo from California friends! Spent the past two days exploring San Fran and eating the most incredible food and now heading to Napa today. Will be eating cheese and wine and not so much pancakes but I had a dream about pancake beds last night so felt the need to share!!! Happy Sunday friends!
1/3 cup oat flour, 1 flax egg, 1 tsp coconut oil, 1 tsp coconut sugar, 1 tsp Apple cider vinegar, almond milk to thin. Mashed some thawed frozen stawberries in and topped with strawberry chia pudding, almond butter and bloobs!
Settling in day by day and stepping out of my comfort zone more and more!
I’ve made it a goal of mine to do AT LEAST one thing each week that’s out of my social comfort zone. For me, that could be something as small as going out to coffee with a friend, or talking to someone new!
Y’all know I’m a huge introvert, and my social anxiety makes it really easy for me to just stay home every night and be by myself all the time. It’s not something I’m proud of at all, but it’s just my personality.
To all my fellow not-so-social butterflies, any tips for stepping out of your bubble and growing your social circle?
95 3,29019 hours ago
Slept for over 9 hours last night
Boxed it out in the AM
Whipped up a fresh breakfast
Off to the saturday farmer’s market
Happy FREAKIN weekend people 🙌🏼
(also off to trader joe’s to see all the new fall finds and you know my grocery shop loving personality is gonna have a field day 😜)
dEATS 👉 Sautéed kale + mushrooms + black pepper + oregano, 2 fried @vitalfarms eggs + red pepper flakes, avocado & roasted sweet potatoes (425 for 35 min, flip halfway)
35 50321 September, 2019
Bild 1, 2 oder 3?! Allein zuhause habe ich mal den Selbstauslöser getestet 🥳. Im Grunde beschreiben mich die Bilder sehr gut: ich bin ein Boden-Hocker 😅. Sitze viel mehr und auch gerne auf dem Boden, Treppe oder ähnliches als auf Stühlen 😂🙈. Ansonsten hab ich mich heute nicht nach Training gefühlt, also auch keins gemacht 😎, dafür einen großen Spaziergang mit Rocky durch den Wald und das schöne Wetter genossen 👌🏻.
Jetzt mache ich mir einen chilligen Abend und morgen früh vertrete ich wieder einen Kurs... danach treffen wir uns mit Freunden zum brunchen 😍.
Wie war euer Tag?