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Monday! 🤗😍🤩👊🔥❤ . Or.... . Monday..😒☹😖😩🥺🥱 . Whichever one you are- YOU have created it. Where you are now in life is entirely your responsibility. . Most won't accept it and blame circumstances, past, other people, bad luck.. . And some individuals will accept that human possibilities are endless and we are the creators of our lifes! . Not happy about your something in your life? Change it.. Make a plan and start from small daily actions.. . Taking responsibility is hard and scary. But what motivates me the most is the fear of regret not living my life to the full potential. Fear of regret not achieving what I know deep inside is possible. Fear of regret of not doing my part of making this world a better place! . I'm stepping into another week with excitement but also fears- this is how I know I'm growing and I'm on the right path👊🔥💯 . And I'm wishing you to face your fears, take actions and be creators of your life!🔥❤ . . . . . . . 📸 @paulius.valaitis 🏋️‍♀️@ultraflexgymhull ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . . . . . . . . . .#faceyourfears #bemore #stepup #leanandstrong #muscles #musclebuilding #fit #fitness #health #healthylifestyle #diet #lean #leanandstrong #muscles #musclebuilding #gymlife #gym #training #commitment #personaltrainerhull #personaltrainer #success #achievement #onlinetraining #onlinecoaching #nutrition #transformation #progress (at UltraFlex Gym Hull) https://www.instagram.com/p/B9OeGDhBu_r/?igshid=7pr0cghzpcq0

Throwback Thursday to last year's Transformation Tuesday😂😜 . Same bodyweight, 2 months apart. . The only difference is that I'm flexing on the left and actually trying to look BIG🦁 . I'm flexing on the right too but trying to look feminine💃 . Think I've mastered both!😉 . . . . . . . #leanandstrong ♀️🔥 #beyourself #nutrition #training #passion #ultraflexhull #ultraflex #teamefectiv (at UltraFlex Gym Hull) https://www.instagram.com/p/B9FOaUlhUjR/?igshid=1ak73q4258nbh

Are you working very hard but not getting results you expect? I know how frustrating it can be! . Here are top 3 most common mistakes: . 1️⃣ Nutrition: . 📌Eating too much, even when you feel like you it very little. Some foods are extremely calorie dense, even foods considered as healthy. . 📌Not tracking food accurately( that's 90% of people👀)- so you end up eating more than you realise. . 📌Not eating enough(if main goal is to build muscles)- very common between females, being afraid to eat more. . 📌Poor food choices, not enough protein. Calorie deficit will only get you so far. The further you progress, the more specific you must be with food choices. . . 2️⃣ Training: . 📌Not having a structured training plan, doing random workouts weekly. . 📌Not focusing on exercise execution and just rushing through the reps. . 📌Not focusing on progressive overload, not logging the weights. . 📌Lifting too light. Lifting too heavy and not engaging muscle enough. . . 3️⃣ Lack of consistency: . You might be doing things right but only for a few weeks until you get bored and try new programme/new diet.. . Consistency is the king. You don't have to be perfect, you just had to be slightly better than last week. And stick to it! . . . 💎💎💎 . . Yes, it might sound boring- but gym is not for the entertainment, right? . Fall in love with "boring", embrace the structure, routine and consistency.. that's is the secret🤫😉 . What do you think is your downfall? What do you need to change to improve? . Comment bellow and I will get back to you with personalised advice! . . . . . . . 📸 @paulius.valaitis 🏋️‍♀️@ultraflexgymhull ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . . . . . . . . . . #leanandstrong #muscles #musclebuilding #fit #fitness #health #healthylifestyle #diet #calories #caloriedeficit #lean #leanandstrong #girlsthatlift #strongnotskinny #muscles #musclebuilding #gymlife #gym #training #commitment #personaltrainerhull #personaltrainer #success #achievement #onlinetraining #onlinecoaching #nutrition #transformation #progress (at UltraFlex Gym Hull) https://www.instagram.com/p/B9AT-WlBa9T/?igshid=188wrgclykx1o

Best time to order your protein!🔥 . 50% off all protein products on www.efectivnutrition.com only till Tuesday! . Use code PROANA to apply your discount💰 . Lemon cheesecake whey protein is honestly the best protein powder I've ever tried! I have it in my yogurt and oats every day🤤 . . . . . . . . . . . . . . . #teamefectiv #leanandstrong #protein (at UltraFlex Gym Hull) https://www.instagram.com/p/B81lqvyBcTJ/?igshid=1q03jt5zikxc5

7 weeks of strict diet and new Push-Pull-Legs split under @kuba_cielen guidance- and I couldn't be happier with the results so far!🔥 . I've always said there's no way I'll eat same meals every single day🙅‍♀️ . Then I realised if I want to take my physique to next level, I must. And you know what, I absolutely love it now!🤗 . I used to hate structure and routine- until I realised how critical it is if you want to take your life to the next level. Now I love it!👊 . We've adapted meals so it's tasty and I look forward to every single one😋 . I look at my meals as a fuel for performance and tool to build muscles. Can't complain when it includes muffins and bagels with jam daily🥯🤤 . Calories are around 2800 on rest days and 3800 on training days- and we're gradually building up to more🐷 . I took my training intensity to a whole new level thanks to Kuba. I always trained hard, but different sort of hard(like pulling trucks and lifting cars😂) . I must admit for me bodybuilding style training is harder than strength training🙊 Maybe because it's new and unnatural for me. But I absolutely love the challenge👊 . The biggest improvement is in my back, glutes and shoulders🤗 . Goal for 2020 is to get into best shape of my life- I'm not messing about setting small goals💁‍♀️🦸‍♀️ . Full year is dedicated to this and end product will be photo/video shoots with the best in the industry @baileyimage @jody_wright1 @magiceyemedia and maybe more📸🎥 . Just need to learn how to pose now, I'm coming to see you soon @megalyciasylvester 💃♀️ . . . . . . . 🏋️‍♀️@ultraflexgymhull ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . . #leanandstrong #bodyweight #goals #aimhigh #dreambig #passion #commitment #dedication #diet #training #stongwoman #strongnotskinny #strongissexy (at UltraFlex Gym Hull) https://www.instagram.com/p/B81HCiphad_/?igshid=1ruamzn1fxqe6

7 weeks of strict diet and new Push-Pull-Legs split under @kuba_cielen guidance- and I couldn't be happier with the results so far!🔥 . I've always said there's no way I'll eat same meals every single day🙅‍♀️ . Then I realised if I want to take my physique to next level, I must. And you know what, I absolutely love it now!🤗 . I used to hate structure and routine- until I realised how critical it is if you want to take your life to the next level. Now I love it!👊 . We've adapted meals so it's tasty and I look forward to every single one😋 . I look at my meals as a fuel for performance and tool to build muscles. Can't complain when it includes muffins and bagels with jam daily🥯🤤 . Calories are around 2800 on rest days and 3800 on training days- and we're gradually building up to more🐷 . I took my training intensity to a whole new level thanks to Kuba. I always trained hard, but different sort of hard(like pulling trucks and lifting cars😂) . I must admit for me bodybuilding style training is harder than strength training🙊 Maybe because it's new and unnatural for me. But I absolutely love the challenge👊 . The biggest improvement is in my back, glutes and shoulders🤗 . Goal for 2020 is to get into best shape of my life- I'm not messing about setting small goals💁‍♀️🦸‍♀️ . Full year is dedicated to this and end product will be photo/video shoots with the best in the industry @baileyimage @jody_wright1 @magiceyemedia and maybe more📸🎥 . Just need to learn how to pose now, I'm coming to see you soon @megalyciasylvester 💃♀️ . . . . . . . 🏋️‍♀️@ultraflexgymhull ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . . #leanandstrong #bodyweight #goals #aimhigh #dreambig #passion #commitment #dedication #diet #training #stongwoman #strongnotskinny #strongissexy (at UltraFlex Gym Hull) https://www.instagram.com/p/B81GktOB4qs/?igshid=1n62ij5uj8993

Life changes the moment you make a decision that you're 100% responsible for your life🔥 . I did it 5 years ago and it was the most challenging but the most rewarding years of my life so far👊 . I remember the moment when I realised that there's something bigger for me in life. I had no clue what and how I'm gonna do it, but I knew I must make changes in my life and grow!🔥 . So I did: . ✔Left the job I hate- working at the factory making air filters for trucks🙄 Now I pull trucks instead 🚛💨😅 . ✔Started my own business in fitness industry when I had zero experience in fitness at all. I've never been to the gym in my life until 5 and half years ago! I'm not joking🤷‍♀️😅 . ✔Started Strongwoman training and gave it 100% commitment. 2 years later became 2nd strongest woman in England and 6th in Britain🇬🇧🏆 . Before my transformation you wouldn't believe the person I used to be! I lived in my little box of self pity, complaining how things are not the way they should be, blaming other people, circumstances, environment and "bad luck".. Always waiting for something that is gonna finally make me happy.. . Until I realised that the only thing that can make me trully happy and fulfilled is ME. I realised that I am fully responsible for everything that I had(or didn't have) in my life. It was extremely painful realisation followed by difficult process of continuous self development facing my darkest fears and letting them die. . Taking responsibility for your life is not easy. It comes with bunch of painful emotions like guilt, regret and fear of unknown. That's why most people will spend all their lifes hiding from the true, blaming everything and engaging into self destructive behaviour like overeating, alcohol and drugs abuse, sex addiction, gambling, smoking, self pity, self-victimization, etc. Anything just to distract themseves from facing the true.. . Now my every single day is filled with gratitude, appreciation and love. Even the challenging days when things go wrong. I've never been happier and this would never be possible without facing my darkest fears! . My aim and my mission now is to inspire and empower others to do the same! *continued in comments (at UltraFlex Gym Hull) https://www.instagram.com/p/B8rh51UhWYn/?igshid=v7vakq7km2v6

You don't need a reason to be happy💡❤ . Happiness is not defined by the amount of money or things you have. Is not defined by how you look and certainly not by how much bodyfat you have.. . Happiness is what you CHOOSE to be👆 . Do you feel like something is missing in your life and you will be happy when you finally get it? Better job, more money, new partner, achieving your dream body? . None of these things will make you trully happy- not for long anyway. . To find happiness you need to realise that it's already inside you! Happiness is a choice! . And happiness is NOW❤ . Appreciate this moment and what you already have in life. Practice gratitude daily- it's like a muscle and needs to be trained💪 . When you're trully happy and grateful- you will start attracting more of it in your life💕 . And I don't just talk about it- I practice it and work on it every single day. And it works 👊❤ . . . 📸 @paulius.valaitis 🏋️‍♀️@ultraflexgymhull ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . . . . . . . . . . #mindset #mind #fatloss #leanandstrong #muscles #musclebuilding #fit #fitness #health #healthylifestyle #diet #calories #caloriedeficit #lean #leanandstrong #girlsthatlift #strongnotskinny #muscles #musclebuilding #gymlife #gym #training #commitment #personaltrainerhull #personaltrainer #success #achievement #onlinetraining #onlinecoaching #nutrition #transformation #progress (at UltraFlex Gym Hull) https://www.instagram.com/p/B8euyS4BsTR/?igshid=1546zrk249t1m

Transformation Tuesday.. 😜 . The biggest transformation between these 2 pictures is my HABITS ❗ . ⬅️ Left- I'm at my heaviest just over 80kg 3 years ago. Bad eating habits- too much snacking and too much junk food. Often eating mindlessly just to numb the negative feelings, instead of dealing with them😣 ➡️ Right- 72kg bodyweight which I maintained for around 2 years now and haven't ever been happier in my own body. Heathly eating habits, planning my food and eating mindfully, while still enjoying treats🍪🍫 . I'm so much happier in myself, more mindful and more present🧘‍♀️ . Sticking to healthy eating habits just makes everything so much better. It's not easy and I do often crave junk food but I know if I slip back into bad eating habits, it will affect the rest of my life negatively! . You are what you eat- I 100% believe that. Chose wisely and fuel your body right😊 . Are you confused and need an advice? Comment below or DM me👩‍💻 . . . . . ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . #leanandstrong #nutrition #food #fatloss #foodisfuel #selflove #mindful #onlinecoaching #onlinetraining #evidencebased #beefectiv #beultra (at UltraFlex Gym Hull) https://www.instagram.com/p/B8cIGKAhuvJ/?igshid=ga3qcb1ggklz

Great weekend in London learning from these guys and touching new levels of training intensity🏋️‍♀️🔥 . I love learning new things from different people. You can read and watch videos but nothing is the same as being there in person and experiencing it yourself👊 . Thank you @kuba_cielen @akathegiant @hollingshead89 👊💪🙏 . 📍@kingsgymofficial . . . . . . . . . . . . . . . . . . . . . . #ukpromusclecamp #london #bodybuilding #training #nutrition #diet #muscles #musclebuilding #hypertrophy #girlsthatlift #girlsthatliftheavy #leanandstrong #onlinecoaching #onlinetraining #hull #mindet #commitment (at Kings Gym) https://www.instagram.com/p/B8Zd8mCBJOS/?igshid=7ts8duktmuyv

Don't be afraid to be a beginner! ❗ . So many people will never try something new simply because of FEAR- what will others think? What if I look silly? What if I'm not good enough?😬 . Yes, you probably will look silly and won't be good at it at first! And you certainly will fail at some point. And it is completely normal! People often forget that.. it's completely normal to suck at something when you are new to it. And it's completely normal to feel the fear. Fear is your body's natural reaction to change and unknown! . Although I'm not a beginner at weight training. I am very new to bodybuilding style training. All I ever trained for was strength and performance. In most cases my job was to safely move weight from A to B, in the most fast and efficient way. Fair to say I did my job pretty well😄 . Since starting bodybuilding training I had to completely reprogramme my approach towards training. Keeping constant tension throughout the movement, fully controlling the weight and trying to make it as hard as possible really.. believe me or not, I think pulling trucks is easier 🚚💨😂 . I often felt out of my comfort zone, awkward doing new movements and just not confident in myself, comparing myself to more experienced people. This obviously didn't stop me and only made me more hungry to learn more and become better! . Here is me in the video learning how to take training intensity to a whole new level.. My mental and physical ability have improved so much since starting working with @kuba_cielen 5 weeks ago. And that's just a beginning🔥 . Day 1 UK Pro Muscle camp completed, learned some theory about progressive overload, programming, supplements and much more. Then went through push session which was intense and fun. Day 2 tomorrow and we're training legs🙊 I'm excited and terrified! 🤗😱 . Thank you for today @kuba_cielen @akathegiant @hollingshead89 @kingsgymofficial 🙏👊🔥 . . . . . ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . . . . . . #challengeyourself #challenge #bodybuilding #leanandstrong #teamefectiv #strongwoman #strongnotskinny #girlsthatlift #gym #weights #training #strong #strength #power (at Kings Gym) https://www.instagram.com/p/B8Ul9QcBLyt/?igshid=1dgm2lkn7nbog

She can do both 🚛💨💃💁‍♀️ . A very common myth that lifting heavy and getting strong will make women look big and masculine..🧔 . If you don't control your diet and overeat- it certainly can🐷 . But if you fuel yourself with nutritious foods, control your calorie intake and don't neglect cardiovascular fitness- there's a big chance you'll turn into lean and strong badass 🦸‍♀️♀️ . Never mind endless benefits of weight training- for your body AND mind🧘‍♀️❤ . Don't be afraid of fully embracing weight training and taking your life to the next level🏋️‍♀️🔥 . Do you need advice how to do it? Comment below or DM me😊 . . . . . . . . . . . . . . . . . . . #leanandstrong #strongissexy #strongisbeautiful #mindset #mind #fatloss #muscles #musclebuilding #fit #fitness #health #healthylifestyle #lean #girlsthatlift #strongnotskinny #muscles #musclebuilding #gymlife #gym #training #commitment #success #achievement #onlinetraining #onlinecoaching #nutrition #progress #bodybuilding #ultraflexhull #beultra #efectivenutri (at UltraFlex Gym Hull) https://www.instagram.com/p/B8OGeP7BCRL/?igshid=1sgpxpso4ddk3

Don't just EXPECT it to be a good day.. MAKE it a good day!🔥 . The only person who is responsible for your happiness is YOU👉 . Life is a gift, let's not waist any of it complaining and feeling sorry your yourself.. Look for good things and you'll always find them😉 . Hope you have a happy and productive Monday! I certainly will, because I choose to!❤ . . . . 💡@tonyrobbins 🏋️‍♀️@ultraflexgymhull 📸 @grayphotohull ⛽ @efectivnutri ⤵️ 💰 ANA40 for 40% off . . . . . . . . . . . . . . . . . . . . . . #mindset #mind #fatloss #weightloss #muscles #musclebuilding #fit #fitness #health #healthylifestyle #diet #calories #caloriedeficit #lean #leanandstrong #girlsthatlift #strongnotskinny #muscles #musclebuilding #gymlife #gym #training #commitment #personaltrainerhull #personaltrainer #success #achievement #onlinetraining #onlinecoaching #nutrition #transformation #progress (at UltraFlex Gym Hull) https://www.instagram.com/p/B8GXxophsqe/?igshid=revi2bby7efh

💎The importance of having a coach💎 . I personally believe anyone who wants to take their life to next level, must have a coach who they are accountable to❗ . Whether it's fitness, business, relationship or mindset goals- hiring a professional and experienced coach will save you tons of time and will get you to your goals quicker✅ . You're basically paying for years of their experience, rather than researching all yourself and trying trial and error method🤷‍♀️ . Accountability also plays a massive part in your success💡 . This is exactly why I have always had and always will have coaches mentoring me- whether it is fitness, business or mindset 🤓 . Over the last 5 years I have worked and learned from some incredible and knowledgable experts in their field, including @delroymcqueen , @trapsliketodd , @mstsystems , @neildeighton , @philgraham01 , @markcolesm10 , and of course one and only @tonyrobbins , including 1:1 mentoring from one of his coaches😍 . This year I'm taking a new venture in bodybuilding training and working with very passionate and inspiring IFBB pro @kuba_cielen 🏋️‍♂️ And my peak performance amd mindset coach @zhao.ron 😎 . In my next post I will discuss what to look for when choosing right coach for you!😀 . Happy Friday, people😊❤ . . . . . ⛽ @efectivnutri 🏋️‍♀️ @ultraflexgymhull 📸 @paulius.valaitis 💃 @dawn_nagra_fitness . . . . . . . . . . . . . . . . #mindset #mind #fatloss #muscles #musclebuilding #fit #fitness #health #healthylifestyle #lean #leanandstrong #girlsthatlift #strongnotskinny #muscles #musclebuilding #gymlife #gym #training #commitment #personaltrainerhull #personaltrainer #success #achievement #onlinetraining #onlinecoaching #nutrition #progress #bodybuilding #ultraflexhull #beultra #efectivnutrition (at UltraFlex Gym Hull) https://www.instagram.com/p/B7-p8syBsO1/?igshid=wjuxb8a8r2t4

Do you struggle with self confidence?❓ . I used to- a lot😬 . People tend to believe that confidence is something you either have or not. And this is not true at all! Confidence(or lack of it) is learned! . . 💎Here are my 5 tips how to feel more confident daily: . 1️⃣ Stand like a winner- your posture and physiology will define how you feel. Confident people take up as much space as possible. Keep your head up, chest up and walk confidently- even if you don't feel like it. Changing your physiology will impact how you feel🦸‍♀️ . 2️⃣ Take 10 deep breaths. Slow down. Reconnect with yourself and your heart. Sound6 simple but works magic ❤ . 3️⃣ Do random act of kindness. Do something nice to other person, your family/friend or even stranger. Being kind will make you feel amazing and it's great confidence boost💞 . 4️⃣ Write down 3 things you're grateful for- big or small. Gratitude is a muscle and the more often you practice it, the better you become at it! 😊 . 5️⃣ Keep a success file- make a list of all the successes you had in your life- achievements, compliments from other people, moments you felt very proud of yourself- keep it all in one folder. Then look at it when you're feeling down. Add to it everytime you have a success 🔥✅ . . Which one are you gonna try? But don't just try, do it consistently😉 . Save this post to come back later✔ Inspired by @vvanedwards 😍 . . . . . . . . . . 🏋️‍♀️ @efectivnutri ⛽ @ultraflexgymhull . . . . . . . . . . . . . . . #mindset #mind #fatloss #muscles #musclebuilding #fit #fitness #health #healthylifestyle #lean #leanandstrong #girlsthatlift #strongnotskinny #muscles #musclebuilding #gymlife #gym #training #commitment #personaltrainerhull #personaltrainer #success #achievement #onlinetraining #onlinecoaching #nutrition #progress #bodybuilding #ultraflexhull #beultra #efectivnutrition (at Miami, Florida) https://www.instagram.com/p/B71bHlrBKN3/?igshid=xtgwjg2u1mbn

❗🔥How to build muscles quick?🔥❗ . The answer is... You can't 🤷‍♀️ There's no shortcut, no easy way. And it's much harder to build muscle mass than to lose body fat.. 🤷‍♀️ . If it was easy, everyone would walk around jacked😂 . Unfortunately, its even slower process for female. But it's not gonna stop us, right?!👊🦸‍♀️🔥 . . My best advice for you is: . 1️⃣ Get a GOOD coach . 2️⃣ Be prepared to be very PATIENT . You can do it yourself without the coach for sure.. But it will take you much longer and you'll fail more times until you reach your goal. Hiring a good coach will give you years of their specific knowledge, experience, and, most importantly- accountability. And you'll achieve your goals quicker✅ . Being patient is the hardest part where most people fail.. "I don't see any results in 3 weeks, it's not working for me"- people who try endless diets and approaches looking for that "special one"🤦‍♀️ . Do you struggle to build muscles? Drop me a message for a free personalised advice🙂 . . . . 🏋️‍♀️ @ultraflexgymhull ⛽ @efectivnutri . . . . . . . . . . . . . . . . . . . . . #ultraflexhull #UFtakeover #beultra #leanandstrong #teamefectiv #efectivenutri #strongwoman #strongnotskinny #girlsthatlift #gym #weights #training #strong #strength #nutritionist #personaltrainer #personaltrainerhull #onlinetraining #onlinecoaching #evidencebased #muscles #musclebuilding #hypertrophy (at UltraFlex Gym Hull) https://www.instagram.com/p/B7qEUiShFQ-/?igshid=tva26nmcgpwr