It's the 30th anniversary of Tim Burton's BATMAN (Jun 23, 1989)! 🎉 Here's a throwback to seeing it on the big screen w Danny Elfman's Grammy award-winning film score performed live by the San Francisco Symphony & SF Symphony Chorus! I wore Bat-cufflinks that night, haha! 😄
Salah satu outfit yg paling gampang buat di mix adalah salah satunya cardigan, nah kaya yg di foto kali ini aku pake cardigan dari @missyshop.official bahannya wolfice, jdi makin nyaman pakainya bahannya jatuh dan gak gampang kusut.
Warna dan motifnya juga gak rame-rame bgt cocok di mix dgn bawahan warna apa sja.
Yuk buat outfit ala kalian juga. 🐥
As promised... holiday lower body workout 🙌🏼👏🏼 *SWIPE*
A few unforeseen circumstances have meant I haven’t got to the gym as much as I’d have liked on this holiday but it’s not the end of the world and I’m using that as a good break and a rest from training (which was much needed to be fair!). Anyway I’m back at it today and here’s what I did...
✨ 1a Elevated heel goblet squats 15 reps ✨ 1b Romanian deadlifts 15 reps
1 min rest in between 4 sets
✨ 2 Leg press - 10-12 reps 4 sets, 1min 30 secs rest in between
✨ 3a Glute hyperextensions (I think that’s what they’re called???) 15 reps ✨ 3b Bulgarian split squats 10-12 reps each leg
1 min rest in between, 3 sets ✨ 4 Single leg hip thrusts - 10-12 reps, 3 sets, 1 min rest in between.
And thats you finished! Such a good workout to get up a sweat, especially in the 30 degree Cyprus heat! Let me know if you try this out and as always let me know if you’ve got any tips or anything as you know I’m not a qualified PT or anything and there’s always room for improvement 🙌🏼👏🏼••••••••••••••••••••••••••••••••••••••••••••••••••••••
Wearing my fave shorts ever for this gym session! So unbelievably comfortable and love mixing and matching this @ryderwear neonude sports bra with my seamless shorts 🤩 Also @ryderwear are having a HUGE mid year sale at the moment with up to 70% off certain lines which is AMAZING!! If you’re thinking about taking the plunge and ordering something from them I’d highly recommend it as the quality is unbelievable and all the clothes are so comfortable! I wear size small in everything for reference but if you have any questions please let me know in the comments or send me a message! Also with the sale you can use my personal discount code (OLIVIAH10) for an EXTRA 10% off 😍🙌🏼 Let me know if you buy anything with my code so I can say thanks but also so I can have a little peek at what you’ve ordered 🤩✨ ((it’s not a commission link it’s just for you to save money 👏🏼)) #teamryderwear#gifted
Holiday season and summer is upon us and some people find it daunting to choose the right things to eat while away. Let’s be honest there’s not one set menu of ‘healthy’ things to stick to and really you shouldn’t worry about calories at all while away. I was cutting for 6 months before my holiday and stopped my cut as I went away so I can enjoy the experience rather than being focused on macros etc (as that’s not the be all and end all of life!). Granted I’ll have put on some weight once I get back home but it’s nothing I can’t sort out! While on holiday I’ve enjoyed a few naughty treats and big meals but I’ve also mixed that with lighter/ healthier options as balance is key. I’m here until Wednesday so will be making the most of my time to eat all the Greek/ Cypriot food I can 😋🙌🏼
So tomorrow is the last day of my cut as I’m jetting off to Cyprus! Got all my measurements done today as it was the last time I’ll be in my normal gym before I get back 👏🏼 My body weight is down to 52.6kg and my body fat percentage is 16.9% 🤩 Considering I started off around 67kg and 30+% body fat I’m really pleased with that! I started my cut in February/ end of January weighing around 60.5kg I think so I’ve lost 8kg in the last 5/6 months 👏🏼 My waist has also dropped from around 28.5inches to 24.8inches! So pleased with my progress but won’t lie it’s been hard. Swipe for a little different progress pic lol, might have lost a bit of muscle mass (about 0.5kg) but looking a lot leaner these days, first one is 3rd Feb, second is today! I can’t wait now for a 10 day break and a relax in the sun! Of course I’ll be indulging in some 5* all inclusive food and drink but won’t be going too wild (well not all the time anyway🤷🏻♀️). Hope you guys are looking forward to holiday pics 👀☀️🏝
Been busy recently and somehow forgot to post yesterday oops🤷🏻♀️ Anyway, if you’ve seen my story I went out for a family meal last night.3 days until the end of my cut, this had the potential to scream over indulge and go massively over my daily calories however I was pretty good and managed to make some small changes to my meal so that I was still below maintenance cals for the day! Aaaand I did all that whilst still managing to eat 3 courses 😂 I went for a prawn and lobster cocktail starter which was approx 350 cals as I had it without avocado (one of my least favourite foods 🤢), then a rump steak salad instead of the usual miller and carter style steak, chips, lots of garlic butter, steak sauce, onion loaf etc etc... I also had my salad dressing separate instead of all over my food as that’s where the calories are mostly hidden so although a salad seems like the healthy option, frequently they can be as high as 1000cals! Mine was around 300 as the steak came in around 150 cals, then it was just lettuce, lil bit of Parmesan, a few croutons and about 30g of anchovies (didn’t touch the sauce)! I even had room in my calorie allowance for a 400ish cal dessert which was mango, peach and passion fruit Eton mess! This put me around 1,600 cals for the day as I’d eaten around 400 the rest of the day! And to account for this I’m eating 1,400 cals today and tomorrow so that puts my average back to 1,500 where I wanted to be to end my cut! It’s quite easy to think you’re obliged to be unhealthy as soon as you go out for food but with a few small changes and some minor tweaking of cals in the days before or after you can still enjoy yourself and be on plan. I certainly haven’t gained any weight from it and it was just as enjoyable as eating too much and being sad about gaining the water weight 🤷🏻♀️
First gym session of the week today for me - upper body day as is tradition 🤷🏻♀️ I’m really enjoying training upper body recently! Let me know what your fave things to train are! 👇🏼👇🏼
Busy day today so got in lots of steps already! Off to my weekly cardio class later today so can’t wait to work up a sweat! I’m so much better now I’ve upped my calories back to 1500 rather than 1350 as the lower was just too much of an ask for me. To be honest I didn’t need to drop my cals any more anyway as I hadn’t plateaued and was still losing weight at 1500 so why I did it I’m not actually sure 🤷🏻♀️ it’s all a learning curve though! My cut officially ends on Sunday (for a two week break then a mini cut) so working hard until then 👏🏼
On cardio Sunday we wear pink 🤪💗💞 Last cardio session of my cut today which was fasted (as always) so I stuck to LISS. See my Cardio Sunday highlight if you want to see what I did today! My weight is sitting around 53kg atm so I’d like to reach 52.5kg by this time next week! I’ll be taking my final measurements and weight etc around Thursday or Friday of next week as this time next week I’ll be on the plane to Cyprus but I’ll still be cutting until next week (7 days left woo!). Excited to do the final push this week to get the best results I possibly can, I’ve worked so hard since the start of the year to lose weight so it’s not time to stop just yet!! ••••••••••••••••••••••••••••••••••••••••••••••••••••••
I put a few questions up on my story regarding my content in the next few weeks and months so I will be posting some holiday workout vids once I’m there and keeping you up to date on my weight etc once I get back. When I’m back to my weight preholiday (hopefully 52.5kg) I’ll be starting to slowly reverse diet so I will keep you guys up to date with that when the time comes! •••••••••••••••••••••••••••••••••••••••••••••••••••••• How cute are these seamless jewels leggings ( @ryderwear) btw?! I’m absolutely in LOVE! #teamryderwear#gifted •••••••••••••••••••••••••••••••••••••••••••••••••••••• Happy Sunday everyone!🥰
IM SO EXCITED 😆 I’m currently taking some time out and I have took a trip to the Dominican Republic! 🌴 ☀️ 🌊
I have worked so hard and it’s time for a well needed break to re-energise. ————————————————————————
I’ll be posting tomorrow from beach! 😎👋🌴😘
HEY GUYS 😀 Hahaha what? I was just sweeping! 🧹😂
Give this HIIT home workout a try! 30 Seconds per exercise 30 seconds rest inbetween exercises!
🆗 Sweeping 🧹😂
1️⃣ Squat jumps
3️⃣ Fast feet burpees
4️⃣ Scissor punches
5️⃣ Lunge jumps
6️⃣ High knees ⏹ REST 60 seconds ⏩ REPEAT ————————————————————————
NOTE - This is just a guide, around four rounds was good for me but please always listen to what your body is telling you. Go for what feels good for you 😘💪🏻
Real Talk 👇🏻
Have you heard the saying you are the average of the 5 people you spend your time with?
It is so important to surround yourself with people who YOU CAN BE your FULL SELF around. It makes all the difference in the world when you don’t feel like you have to be something your not or feel like you need someone else’s approval. ————————————————————————
Find people who make you genuinely happy, people who see the greatness in you, people who believe in you and want to see you succeed, people who want to help you grow and people who are good for your mental health! Understand how much of our health is centred around the people we spend time with. ————————————————————————
Me and @o.anastasia.fit rocking our new @ryderwear gym wear! 🤩👯♀️
To continue on from Monday’s home video workout post here is your upper body circuit! 💪🏻😃💦 ☀️ —————————————————
No equipment needed just yourself!
1️⃣ Cross body climber 10
2️⃣ Plank side step 10
3️⃣ Foot to hand climbs 10
4️⃣ Burpee climbs 10
5️⃣ Mountain climbers ————————————————
⏺ REST 3 MINUTES
▶️ REPEAT 4 ROUNDS
⏹ RELAX YOU’RE DONE 😎😂
Hey I’m Kirsty and if your new to following my account I will tell you a little about myself. I am a personal trainer helping people achieve their goals, I am a coach and a support to those who need my help and i chose to do what I absolutely love as my career! 🙂 I am also currently doing a life coaching course to gain more knowledge in depth. I am a normal girl with a vision, a vision of helping others not only physically but mentally and not only in the gym but in life and thats what I do every day 💛✨
life can be really tough! I experienced just how tough life could be when I lost my father at a young age. I struggled with grievance, I have been down that bad road, i have been at rock bottom, I have struggled mentally with myself since and battled endlessly with anxiety and depression. It was rough!.!
I did find the strength and I came out the other side! I believe breakdowns do create breakthroughs. With the right guidance, help and support. ————————————————————————
My biggest mistake was not telling anyone and trying to get though it on my own when I should have reached out. ————————————————————————
Then I realised I wanted to help others come out of the other side too and never suffer for as long as I did. I want to be the one they reach out too and that’s what I did 💖
I woke up this morning and the sun was beaming! 🤩 I decided to go out and take some videos for at home workouts! No equipment needed just yourself 🙌🏻😆 ——————————————————————
Today - lower body 🍑
1️⃣ Double pulse squats 10
2️⃣ Forward lunges 10
3️⃣ Reverse Lunges 10
4️⃣ Burpees 10
5️⃣ Bulgarian split squat 10 reps on each leg ——————————————————————
⏺ REST 3 MINUTES
▶️ REPEAT 4 ROUNDS
⏹ RELAX IN THE CHAIR 😎😂
HAPPY SUNDAY GUYS🥰 Hope everyone is having a lovely weekend! ————————————————————————
I’m loving my new @ryderwear gym wear! Soooo comfortable 😍🙌🏼 #teamryderwear
ARE YOU STRETCHING? ————————————————————————
BEFORE - stretching warms up your muscles before exercise. ————————————————————————
AFTER - stretching allows the body to cool down after exercise and also helps the heart beat to return to normalcy. ————————————————————————
Stretching will help your muscles to recover faster from a tough workout. Muscle soreness is one of the reasons that many people skip exercising.
Stretching can be self taught. Browse the internet for stretching 🙆♀️ ————————————————————————
Some of the benefits.. 1. It reduces muscle tension, and makes your body feel more relaxed.
2. It helps to increase your range of motion. The more you stretch, the more flexible you will become and less prone to injury.
3. It helps to prevent muscle strains. A pre-stretched muscle resists stress far better than an un-stretched muscle.
4. It helps to prevent joint strains.
5. It promotes good blood circulation in your muscles.
Thursday thoughts 💭👉🏼 Do you think Depression is misunderstood?
Maybe the people that are depressed see the world as it really is and more realistically. ————————————————————————
If you ever think that maybe you’re alone in this. That maybe you’re the only one who has thoughts that doesn’t feel like their own. That you’re the only one who feels fear and panic for no apparent reason. That you’re the only one who feels like a burden at times. That you’re the only one who struggles to get out of bed or leave the house some days. That you’re the only one who finds it hard to look another in the eyes on tough days. That you’re the only one that no one understands. That you’re the only one who is exhausted from trying to be ok. That you’re the only one whoss battling with it every single day.
You’re not alone.. ✨
Real talk 👉🏻 Don’t be scared to do what you love even if no one else likes what you love! ————————————————————————
Who cares?! There will always be people who question you, question what you are doing, talk about you, they may even try to mock you. What matters the most is doing what makes YOU happy, doing the things that you enjoy and doing and the things that you are passionate about. ————————————————————————
Don’t be afraid to do it alone. “Lions walk alone”.
TRAINING 👇🏻 ———————————————————————— IT IS NOT JUST ALL ABOUT YOUR WEIGHT... IT IS ABOUT HOW YOU FEEL INSIDE! 💪🏻 ———————————————————————— That feeling after exercise, the feeling of accomplishment, achievement, self control, inner strength, strong minded, stimulated, healthy, happy, and fully relieved of any stress! Weight loss is the bonus which also happens to your body in process of the journey. ————————————————————————
Do it for the right reasons! ✨
Whenever you find yourself doubting how far you can go.. just remember how far you have come. Remember everything you have faced, all the battles you have won and the fears you have overcome. Strength grows in the moments you think you can’t go on but you keep going anyway! 💪🏻
Everything heals. your body heals. Your mind heals. Your heart heals. Your wounds heal. Your Sole repairs itself. Your happiness is always going to come back. The bad times don't last. There is something inside you greater than any obstacle. The strength comes after overcoming what you thought you couldn't.
Everything is going to be okay!
I’m just a normal girl with a vision... ✨
A vision to help others not only physically but mentally! ————————————————————————
Welcome to my page. My name is Kirsty and I am a health & fitness coach. My passion is not only a love for fitness but it is to help people go on a journey in their lives. I want to inspire other people to make a change and be the best version of themselves. ————————————————————————
I understand the stresses that life can cause which can effect and change us as people. Life can some times be a battle and get us down in many ways but breakdowns can create breakthroughs!
I am helping people with fitness not only to have a perfect body physically but to be mentally in control of their life’s! ————————————————————————
Been healthy and happy is what my fitness & coaching is about. I share my story here with you all.
I’m currently at my goal weight 60kg 💪🏻 I feel good! I feel strong! I feel happy! AND THATS WHATS IMPORTANT! 💜💙
I have always been around the 53/55kg mark and I decided after summer last year I wanted to gain a little more muscle mass. I didn’t have any particular time frame for this, it was just a new little goal for me to work towards. I took my time, I didn’t track calories, I ate as normal - sometimes a little more and experimented with foods, I done my normal weight training every week with one class per week for conditioning and cardio. (You will never see me on a treadmill- boring! 😆)
I don’t take protein or any supplements I get enough protein in the foods that I eat and if I lack I will have a shake but that’s very rare. ————————————————————————
Then BOOM hello 60KG! It happened 🙌🏼
I love exercise because of the way it makes me feel inside, it’s not all about the way it makes me look on the outside but is nice to have goals for yourself. ————————————————————————
DO WHAT YOU ENJOY! 👏🏼
REAL TALK 👇🏻 Mental Health ————————————————————————
Some days I feel so motivated, uplifted, positive and blessed about everything in life because we only get one life and there is so so much to live for and to get excited about. ————————————————————————
Other days I feel like I’m drowning and I can’t stay afloat. ————————————————————————
Why....? DEPRESSION - I feel so low and so negative about myself for no reason. I feel numb to everything because of the inner sadness which takes over. I stop caring and think that no one else cares about me. I feel so lonely and think that the world is against me.
ANXIETY - I feel afraid, I feel panic, I can’t breath, I overthink, I self doubt, I get frustrated. I’m wary of everyone and can’t deal with any other people because I’m that anxious with myself and I feel I would just bring them down too then they would hate me like I think I hate myself.
Some days I feel exhausted from trying to be okay. ————————————————————————
✨TODAY I feel OKAY and that’s ENOUGH! ✨
✨ YOU ARE ENOUGH TOO! ✨
Don’t give up... never give up. Every day I keep fighting and I’m proud of myself! You are not alone!
When you change the way you look at the world, the world around you begins to change....
TONIGHT at 6PM we come together as one with the power of exercise!
We let go of our problems, our stress, anxiety, any anger with in us, depression, anything that’s getting us down and anything that’s on our minds!
WE DO THIS AS ONE!
We all come together in one place every week because as much as we think we are alone, We are never alone and we all have each other’s back!
One thing I have learned... trust the journey even if you don’t fully understand it. We all have an idea of what a “perfect life” is supposed to look like. BUT it’s not realistic - life is full of changes! Changes that we don’t even see coming! Our journeys change all the time and it can be HELLA scary!! 👀 Or it may seem like it just doesn’t make sense at all at the time... but it will! I BELIEVE theres a reason for everything ✨
This pretty much sums up my week! The dreaded SELF DOUBT. ————————————————————————
Yep I still doubt myself at times, I’m human and I have had a long gruelling week of it.
It all starts off with a voice in your head asking... is that right? is that good enough? Am I even good enough? Over thinking.. Then you start even comparing yourself to others, for no particular reason. Am I right so far? ————————————————————————
I have been trying to push myself to get some stuff done in a very unrealistic time frame. As well as trying to work everyday, cook, eat healthy meals, go to the gym and basically juggle every day life. So because I was trying to cram even more things into my normal every day routine, not even realising that it was to much and I was been to hard on my self. It soon took its toll on me. My diet went out the window which made me feel even worse, I hardly made it to the gym myself this week and It took me a week of over thinking, stressing and questioning my self because the self doubt had taken over with out me even realising what had happened! ————————————————————————
Today is a new day and I have snapped out of it and realised Im human! Slow down, relax, be positive, stay patient, great things take time! CHILL 😂
Talk to someone, a friend that’s looking in from the outside, that normally helps a lot and they will give you a reality check! I needed one! I’m a very organised person who pretty much wants everything to be perfect but I lost my mind a bit this week. ————————————————————————
So to sum up... everyone looses their marbles once and a while but just snap out of it and believe in yourself!🙋🏻
Real talk 👉🏻 MINDSET
Let’s talk about having a bad day or a bad week or when people say “it’s just my bad luck.” You may have a bad day, a bad week or you actually may be one of them people who do seem to have a stream of bad luck sometimes... BUT things do happen in life that we can not control. In fact it is actually quite easy to turn a bad moment into a bad day and a few bad days in to a full bad week.
So.. Instead of letting the negativity in that bad moment ruin your full day, what about staying focused upon the rest of the day and staying positive? Is all about controlling your mind set 😤⚡️negativity VS positivity 🌈✨
Would you rather have a bad moment or a bad day? After having anxiety for so many years this is something I have learned to do and be in control of my mind and thoughts. Something to think about.
🎱 Weight ball circuit 😆 ———————————————————————— 🔥 Full body 🔥 - LOVE slamming one of these around to relieve any stress!
———————————————————————— 1️⃣ Squat & press
2️⃣ Slams (POW 💥 😆) 3️⃣ One Hand on the ball moving plank push ups
4️⃣ Burpee press & slam 💥
5️⃣ Jack knifes
6️⃣ Russian twists ————————————————————————
10 seconds rest in between
Can’t wait untill the summer to jump around in yellow shorts again! 🤩🙌🏼
Get your heart racing with a fun Lower body HIIT circuit! 🔥🍑
1️⃣Squat knee ups
3️⃣Kneel to stand
4️⃣Squat jump forward & squat step back
5️⃣X jumps & touch down
30 seconds per exercise
10 seconds rest in between
4 rounds ————————————————————————
Aaaand you’re done! Let me know if you try this circuit out and how you get on with it!! 🙌🏼💪🏼