Hello Fitness

*fitness blogger, health freak and dancer* Instagram ~ @hellofitnessx www.hellofitnessx.co.uk

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Happy Tuesday Leg Workout 🏋🏻‍♀️🦵🏽🏋🏻‍♀️ • • As promised swipe for my killer go to leg workout that will get your booty on 🔥🔥🔥 I use the amazing @gracefituk bands as trust me they are the best 😍 so comfy and unsnappable (unlike some i’ve like 😅) also swap all the lb’s for kg’s i’m just not techie enough to work that out 😂🙈 • • So i’m 20 on Saturday! I know I cannot believe it either 😅 so this week my nutrition and training are taking a slight back step so I can celebrate with friends, flatmates and family 😊 this is gonna involve alot of food, drinks and fun but am I worried about my fitness goals? NO! Because I am making a commitment to making my 20th year my healthiest and happiest yet through #strivingforgymshark to join a community of inspiring athletes to build up others while making the best choices for my body to GROW in strength and confidence not just SHRINK it away 🥰 • • Wearing all black @gymsharkwomen with the aspire leggings and @gymshark energy seamless bra 🖤🦈 • • 🌟 Stay Happy, Stay Healthy 🌟 (at York) https://www.instagram.com/p/Bw6diN6j2XK/?igshid=a0zvc7ue2k7v

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Summer protein Smoothie ~ Recipe 🍌🍓🍌🍓🍌🍓🍌 • • Good Morning lovelies! Happy Tuesday! I smashed out an amazing leg workout this morning (that i’ll be sharing with you later so turn on post notifications 😉) so am starting the day with my favourite protein treat 😍 • • This is super fruity, refreshing and pink too which is always a bonus 🙈 I’m using the amazing @gogurlprotein vanilla protein which is honestly the best one i’ve ever tasted! It isn’t powdery or too think when mixed and reminds me of light and fluffy vanilla frosting 😝 Mix two scoops with around 100ml of almond milk, a banana and 4-6 strawberries depending on size! 🍌🍓 • • See super simple and packing a protein punch! 💪🏽 i’m #intermittentfasting again with a 14hour 7-9 fasting window to fit around uni and my life! Do you fast? Let me know below ⬇️💕 and be sure to save this recipe for later 😘 • • 🌟 Stay Happy, Stay Healthy 🌟 (at York) https://www.instagram.com/p/Bw30i9nj9uY/?igshid=3117z8iapqsn

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Monday Check in Time ❤️🦈 • • Happy Monday fitbabes! Here is my weekly check in and goal setting to keep you updated, inspired and pumped to set your own goals to smash this week 💪🏽 This really helps keep me accountable and all of your support is insanely amazing I appreciate every single one of you! 🙈 Leave your goals down below so I can support you on your journey too ⬇️💕 • ✨ Check In ✨ • 😊 I achieved all of my goals this week snacking healthily, training abs and smiling all around and I have really seen an improvement of how I see myself as well as how I see food 💪🏽 However, my nutrition has slipped alot with celebrations and alcohol but from now on i’m really going to focus and support this 💕 • • ✨ Goals for this week! ✨ • 🌺Make all of my training sessions in the morning 🏋🏻‍♀️ • 🌺 Focus on nutrition and keeping my meals whole and healthy as well as filling and full of fruits and veggies🍓🍉🍌 • 🌺Reduce my alcohol intake and if I do drink, make it in moderation not huge nights 🍺🍸 • • Wearing my favourite new @gymsharkwomen bra and aspire leggings !This is so comfy and always makes me feel bomb af at the gym 💪🏽 #strivingforgymshark keeps me focused with my ling term goals in mind. I want to inspire, achieve and share knowledge to empower everyone to tale control of their health! I want to become apart of the brillaint @gymshark community to do this inside a company that mirrors my ethos and values of hard work, community and passion ✨ Thank you to everyone who’s supporting me on this journey I love and appreciate every single one of you. 💕🦈 • • 🌟 Stay Happy, Stay Happy 🌟 (at York) https://www.instagram.com/p/Bw2RK3cjNz8/?igshid=hvrjxec41x4y

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Sunday Salad Meal Prep ~ Recipe 🥗 • • This is another new salad recipe that I haven’t tried yet so exciting times! 🙈 I thought i’d share it with you guys to inspire some salad making and munching for the up coming week 💪🏽😝 • • It is a Moroccan style couscous base with added rocket, mixed baby leaves, grated carrot and #vegan no chicken chunks on top for that plant protein power 🌱🥕🥬 • • I love making salads like this that are super simple and quick and that I can grab and go at uni 😍 It just makes my life so much easier when it comes to food and feeing 🙈 What do you guys like to #mealprep let me know below ⬇️💕 Happy Sunday everyone! 🥰 • • 🌟 Stay Happy Stay Healthy 🌟 #strivingforgymshark (at York) https://www.instagram.com/p/BwzYs4sjMTd/?igshid=byodcbuv1nhz

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Happy Avengers Day! 😉💪🏽 • • So I may have treated myself to the midnight showing of Endgame last night... guys it was phenomenal I want to see it again already 🙈 Also be as strong as an avenger... i’m working on it 😉 • • I may have only had an hour and a half of sleep but I smashed out a killer upper body session today mainly hitting back, shoulders and tris but with a little chest and bis thrown in for good measure 😝💪🏽 • • Currently i’m working on fixing my relationship with food by stopping calorie counting, focusing on fruits veggies and whole foods as well as protein and listening to when i’m actually hungry 🥗🥕🌱💪🏽 This is making such a positive impact on me as i’ve stopped feeling guilty around food and i’m making healthier choices on my own because that’s what I need to fuel my body not fill a number count ✨ plus I still have my baby abs even though my bathroom light wipes them out every time 🙈 If you want to hear more about my journey with that let me know in the comments below ⬇️💕 • • Wearing my favourite red @gymsharkwomen energy seamless bra and the @gymshark power crops ❤️🦈 #strivingforgymshark #gymshark • • 🌟 Stay Happy, Stay Healthy 🌟 (at York) https://www.instagram.com/p/Bwq8Fn3jFQr/?utm_source=ig_tumblr_share&igshid=ozpbnywzu0xz

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Fabulous Falafel Salad Meal Prep ~ Recipe 🥗 • • Only four salads to prep this week as I ate out over the Easter weekend so still had some of last weeks left 🙈 This is one of my go too’s I love it so much and it’s so easy too! Using pre-made #vegan falafel and couscous from @marksandspencer plant kitchen range 🌱😊 • • This recipe makes four salad portions but can be doubled/halved/ thirded too 🙈 • 🌸Cook the falafel according to the pack and put aside! ⏲ • 🌸 spread two tubs of vegan roasted veggie couscous across two tubs! 🌱 • 🌸 Add half a small bag of organic rocket to each as well as a large handful of mixed baby leaf in each tub and shred into the couscous 🥗 • 🌸 Grate two carrots into each tub 🥕 • 🌸 Place two falafel per portion on each tub and you are good to go! 🏃🏽‍♀️ • • I love making salads that I can grab and go each week to make sure i’m getting all of my micro nutrients in while knowing I always have a healthy option with me or for an evening meal if I want to eat out in the day! Also it means I don’t have to go home to make lunch so can sit and enjoy with my friends whatever and wherever they’re eating 💪🏽 These are great on their own or sometimes I grab a chicken leg or another protein to go with it if i’m craving some piri piri like I was today 🙈😂 Meal prep really helps me stay healthy at uni especially as I don’t calorie count it means I know I have something delicious and goal orientated to keep me healthy, strong, #strivingforgymshark and on track 🙌🏽 • • I hope you love this as much as I do! Let me know your favourite lunches too so I can try them🙈⬇️💕 • • 🌟 Stay Healthy, Stay Happy 🌟 (at York) https://www.instagram.com/p/BwpAAuEjhmK/?utm_source=ig_tumblr_share&igshid=1aqfi1j4qci31

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How to fit training around your life! 🏋🏻‍♀️👩🏻‍💻🏃🏽‍♀️ • • You guys have been asking me how I fit training around uni, waitressing, performing and studying! Well i’m not gonna tell you it’s easy, but is it worth it? Hell yeah! 💪🏽 Training makes me clam, happy and feel invincible and I make it a priority to keep my body and mind healthy 💕 Want to fit more training into your life here are my top tips! ... 🙌🏽 • ✨ Only an hour a day ~ Keeping it shorter means you can fit more in over the week without stressing yourself out 🕑 • ✨ Split your lifting and cardio! ~ This cuts down time per day as well as giving your muscles a break on run days! 🏋🏻‍♀️🏃🏽‍♀️ • ✨ Plan it! ~ I plan my training like my classes scheduling it for usually 6:30-7:30am everyday so it’s done, setting me up for an amazing day! Also if you plan what you’re doing each session you can be in and out in a flash! ☺️ • ✨ Make rest a priority ~ Keep yourself sane, take two days a week to chill and refresh and it means you can move sessions around to fit in with a changing schedule! ☺️ • • I hope these tips help organise, plan and set your sessions! 💪🏽 let me know if you have any more tips down below! ⬇️💕 • • Wearing the amazing @gymsharkwomen flawless knit bra and @gymshark pro perform crops 💙🦈 which kept me cool through my tun and abs this morning! 🙌🏽#gymshark #strivingforgymshark • • 🌟Stay Happy, Stay Healthy 🌟 (at York) https://www.instagram.com/p/BwoWOGdjgxZ/?utm_source=ig_tumblr_share&igshid=1n7pr5t7wdd5y

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Vegan Sausage and tomato pasta ~ Recipe 🥒🍝🍅🌱 • • This is a new #mealprep recipe that I made for the first time tonight! 🙈 It was so delicious I had to share it with you! Plus it’s vegan, plant based, simple and fast! 🙌🏽 • This makes four servings with 6 veggies packed in there two ✨🥗 • 🍝 Cook your pasta to the pack instructions! I use red lentil which is higher protein and lower carb 💪🏽 • 🍅 chuck onion, garlic, herbs de Provence and 1/2 pack of spinach and a pack of cherry tomatoes in a pan and cook until they condense down to a sauce 🥫 • 🌭 While this is happening place your @lindamccartneyfoods sausages into the oven! 🌱 • 🥒 Add 200g of baby courgette and 100g of button mushrooms and some tomato purree to the sauce and cook! 🥒 • ✨ Simply mix all together salt and pepper it and enjoy! 🙈 • • I hope you guys love this as much as I do and if you try it out give me a shout! #strivingforgymshark 💕🙈 Have a wonderful Tuesday night 😘 • • 🌟 Stay Happy, Stay Healthy 🌟 (at York) https://www.instagram.com/p/Bwm8aUxDHqq/?utm_source=ig_tumblr_share&igshid=zphqfbnyi9vp

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Monday Check in Time 💕🦈 • • Happy Monday fitbabes! Here is my weekly check in and goal setting to keep you updated, inspired and pumped to set your own goals to smash this week 💪🏽 This really helps keep me accountable and all of your support is insanely amazing I appreciate every single one of you! 🙈 Leave your goals down below so I can support you on your journey too ⬇️💕 • ✨ Check In ✨ • 😯This week was a tough one uni wise for me with two essay deadlines, as well as starting a new job and timetabled sessions I didn’t train as much as I liked and only achieved two of my goals! I upped my protein and my positive self talk 😊 but did not manage to train abs at all 😭I’ve also not lost any weight this week as apart of my cut for summer ☀️BUT I am re focused and ready to smash my new goals for this week 💪🏽💕 • • ✨ Goals for this week! ✨ • 🌺Train abs at least once a week in a dedicated session as I didn’t manage to achieve that last week! 🏋🏻‍♀️ • 🌺 Be sure to take healthy snacks with me in my bag for long days so I always have good nutritious choices 🍓🍉🍌 • 🌺Smile everytime I see myself in a mirror to keep me positive and encourage a good body image😊 • • Wearing my fabourite @gymsharkwomen high waisted flex set! This is so comfy and always makes me feel bomb af at the gym 💪🏽 The @gymshark community are so welcoming, supportive and informative and I am lucky enough to call some of them true friends who continue to inspire and support me after meeting them on the #gymshark66 challenge! 🙈 I’m continuing to be #strivingforgymshark to become apart of this and help, inspire and support all those who’ve made me feel like a boss ass woman who can drop her squats low but keep her standards high improving my confidence and self image ✨ Thank you to everyone who’s supporting me on this journey I appreciate every single one of you. 💕🦈 • • 🌟 Stay Happy, Stay Happy 🌟 (at York) https://www.instagram.com/p/Bwkn8n7DAlb/?utm_source=ig_tumblr_share&igshid=bf4xp1a7jczj

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ad| Go Gurl Protein Chocolate Shake 💕💪🏽 • • I am so lucky as @gogurlprotein have chosen me as one of their ambassadors 🙈 and have been kind enough to let me try their chocolate flavoured whey protein! 🥰 • • Firstly it smells and tastes delicious just like chocolate fairy cake mix and blends into smoothies and shakes amazingly! 🙌🏽 They are launching a variety of flavours as well as working on vegan blends too 🌱 and I cannot wait for them to launch! 💕 • • Be sure to go and check them out and swipe for my favourite chocobanana protein shake recipe to give it a try too! 😘 • • 🌟 Go Gurl 🌟 https://www.instagram.com/p/BwhVYUEDWYT/?utm_source=ig_tumblr_share&igshid=13gnq30aub279

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Sweaty Sunday Selfie 💚 • • I’m just over here enjoying the sun, living life and making healthy choices ☀️ Yes I have spent the past two days celebrating my essays being over, drinking and eating with friends but does that mean I stop working out? Chuck it all in and gorge on crap for weeks? No! I pick myself up and off to body pump get a salad down me and carry on as normal. Life is for the living every aspect of it. I eat well and move because it makes me feel good not as a punishment I lift because it’s my life! So am I worried about a weekend of fun? Nope and you shouldn’t be either. 💕 • • Happy Easter Everyone 🐣 • • Wearing all @gymsharkwomen the energy seamless bra and @gymshark leggings 💚🦈 #strivingforgymshark #gymshark • • 🌟 Stay Healthy, Stay Happy 🌟 https://www.instagram.com/p/BwhUVzujqNm/?utm_source=ig_tumblr_share&igshid=1nst9rh3gksgj

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Vegan chickpea, sweet potato and spinach curry ~ Recipe 🍚🍛🌱 • • This is one of my all time favourite meal preps it tastes so so good! 🙈 It can take an hour to prep but makes 4 portions and is so so so worth it! 😍 Also it is 100% #vegan and #plantbased with 4 portions of veggies packed in too! 💪🏽 • • What you need! 🌱 • ✨ Heat 40g of Onion with 20g of garlic in a pan with 4tsp of ginger and 6tsp of cumin, plus 2tsp of turmeric and chilli flakes 🌶 • ✨ Add 6 tomatoes and heat until they have condensed down into a sauce! • ✨ Add one large chopped sweet potato, two cans of drained chickpeas, 100g of baby spinach and 3/4 of a can of coconut milk! • ✨ simmer and stir for 20-35mins then mash 3/4 of the mixture to make it thicker and add more spices if you wish 😘 • ✨ Enjoy! • • I hope you love this recipe as much as I do! You can serve it on its own or with rice, couscous or popadoms like me 🙈 • • 🌟 Stay Healthy, Stay Happy 🌟 https://www.instagram.com/p/BwZXyZUD7UK/?utm_source=ig_tumblr_share&igshid=12nt1cdmv311i

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Vegan chickpea, sweet potato and spinach curry ~ Recipe 🍚🍛🌱 • • This is one of my all time favourite meal preps it tastes so so good! 🙈 It can take an hour to prep but makes 4 portions and is so so so worth it! 😍 Also it is 100% #vegan and #plantbased with 4 portions of veggies packed in too! 💪🏽 • • What you need! 🌱 • ✨ Heat 40g of Onion with 20g of garlic in a pan with 4tsp of ginger and 6tsp of cumin, plus 2tsp of turmeric and chilli flakes 🌶 • ✨ Add 6 tomatoes and heat until they have condensed down into a sauce! • ✨ Add one large chopped sweet potato, two cans of drained chickpeas, 100g of baby spinach and 3/4 of a can of coconut milk! • ✨ simmer and stir for 20-35mins then mash 3/4 of the mixture to make it thicker and add more spices if you wish 😘 • ✨ Enjoy! • • I hope you love this recipe as much as I do! You can serve it on its own or with rice, couscous or popadoms like me 🙈 • • 🌟 Stay Healthy, Stay Happy 🌟 (at York) https://www.instagram.com/p/BwZXm8ZjvBt/?utm_source=ig_tumblr_share&igshid=ca52okyzb5je

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Vegan chickpea, sweet potato and spinach curry ~ Recipe 🍚🍛🌱 • • This is one of my all time favourite meal preps it tastes so so good! 🙈 It can take an hour to prep but makes 4 portions and is so so so worth it! 😍 Also it is 100% #vegan and #plantbased with 4 portions of veggies packed in too! 💪🏽 • • What you need! 🌱 • ✨ Heat 40g of Onion with 20g of garlic in a pan with 4tsp of ginger and 6tsp of cumin, plus 2tsp of turmeric and chilli flakes 🌶 • ✨ Add 6 tomatoes and heat until they have condensed down into a sauce! • ✨ Add one large chopped sweet potato, two cans of drained chickpeas, 100g of baby spinach and 3/4 of a can of coconut milk! • ✨ simmer and stir for 20-35mins then mash 3/4 of the mixture to make it thicker and add more spices if you wish 😘 • ✨ Enjoy! • • I hope you love this recipe as much as I do! You can serve it on its own or with rice, couscous or popadoms like me 🙈 • • 🌟 Stay Healthy, Stay Happy 🌟 (at York) https://www.instagram.com/p/BwZXcqVDDJl/?utm_source=ig_tumblr_share&igshid=kx5q0cpuol1a

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When should I take a rest day?! 😴 • • If you’re anything like me and love your training and the gym you don’t want to take a day off! 🙈 But rest and recovery are just as important as lifting and running! Here’s some signs you might want to take a chill pill... 😝 • ✨ Your resting heart rate has increased! My fitbit tells me this and it can be a sign of physical or mental stress and a nice way to judge when you want to relax 💕 • ✨ You’re finding it harder to sleep than usually! Pushing yourself can have major results but also keep you up at night, if you’re yawning into your coffee more than usual swap the squat rack for the sofa ☕️ • ✨ Your muscles are constantly aching eventhough you’re training different muscle groups! DOMS is killing then stay sat down and let your body recover before smashing another session 🙌🏽 • • I took today off swapping my training around from my usual plan as I was up laaaate essay writing last night (until 12:30am) and was super sore from my killer leg workout 🏋🏻‍♀️ Listening to your body is so important to keep making progress and keep you smiling and loving the process! So take a day off... I dare you 😉 • • Wearing my @gymsharkwomen crop and some @topshop joni jeans 🦈💜 #strivingforgymshark • • 🌟 Stay Happy, Stay Healthy 🌟 (at York) https://www.instagram.com/p/BwXDxiQj43x/?utm_source=ig_tumblr_share&igshid=1c97pv1symozv

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Plant based protein perfect ~ Stir Fry Recipe 🥢🌱 • • As i’ incorporating more #plantbased #vegan foods into my diet I want to be sure to keep my protein up to sustain my muscle while getting in loads of veggies! So this is one of my staples 💪🏽🥗 Also did I it takes under 6 mins to cook... 😉 • • All you need is half a bag of baby spinach, coriander and chilli tofu, lentil noodles, mushroom stirfry mix and soy ginger sauce! These are all available for £6 at @marksandspencerfoodpr stirfry deal making it another of my #cheapandeasystudentmeals 👩🏻‍💻🙌🏽😝 • • Stir fry’s make it easy to get your five a day in with 3 portions in this one alone 🙌🏽💕 Let me know the food you love down below to give me some meal inspo too ⬇️😘 • • 🌟 Stay Healthy, Stay Happy 🌟 (at York) https://www.instagram.com/p/BwWZQfqjjeU/?utm_source=ig_tumblr_share&igshid=101ovbxbi1loe

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‘I lift therefore I am’ 🖤🦈 • • Leg day completed even though i’m flexing arms 😂🏋🏻‍♀️ If you want your glutes to burn here is my killer leg workout that can be done in under an hour 🔥🔥🔥 • 🏋🏻‍♀️ Squats at heavy working weight 4 sets of 10 💦 • 🏋🏻‍♀️ Squats drop set at the bar💦 • 🏋🏻‍♀️ Leg at heavy working weight 4 sets of 10💦 • 🏋🏻‍♀️ Deadlifts at heavy working weight 4 sets of 10💦 • 🏋🏻‍♀️ Bulgarian split squats 3 sets of ten super set with lunge pulses 💦 • 🏋🏻‍♀️ Weighted glute bridges 3 sets of 10 💦 • 🏋🏻‍♀️ With an extra dumbbell side bend and plank to set those abs on board 💦 • 😅 been out of the house at uni since 9:30am then an hour of gym and back to uni to finish my assessments in the library! Still on track with food getting 7portions of veggies in but running on coffee ☕️🥗 Wish me luck 💕 • Wearing the amazing @gymsharkwomen camo leggings an @gymshark lifting club tee 🖤🦈 #strivingforgymshark #gymshark (at York) https://www.instagram.com/p/BwU5jslj0V9/?utm_source=ig_tumblr_share&igshid=fps1brnmf9dl