#leanandstrong

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

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