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Saturday morning post workout refuel done right 👩🏻‍🍳

Try Stef’s favourite on the go protein bars:

Ingredients:
1/4 cup oats
1/4 cup peanut butter
1/2 cup cashew nuts
5 × dates
1/4 cup vegan protein powder
1 tbsp almond milk

Method:
1. Blend oats in a processer until smooth.
2. Add remaining ingredients and blitz until it forms a dough-like pasty consistency.
3. In a lined small baking tray, press down the mixture and refrigerate until firm.
4. Slice into bars and keep refrigerated until serving (around 1-2 hours).

Get saved & give it a go 🧡

#healthylifestyle #saturdaymorning #saturdaymood #saturdaybake #septembermood #highproteinmeals #highproteinrecipes #highproteinbreakfast #highproteinsnack #highproteinrecipe #breakfastideas #breakfasttime #postworkout #postworkoutfuel #postworkoutmeal

Stepping into my wellness era now brat summer’s

Stepping into my wellness era now brat summer’s officially over 🫶🏻✨

#fridaymood #fridayfeeling #weekendvibes #weekendmood #weekendstyle #fridayfeels #selfcare #selfcarematters #selfcareroutine #wellnessjourney #wellnessera #brat #bratsummer #demure #verydemureverymindful #verydemure

It’s a lifestyle 🫶🏻 #thatgirlroutine #gym

It’s a lifestyle 🫶🏻

#thatgirlroutine #gymgirl #thatgirlaesthetic #pilates #fitnessmotivation #hybridtraining #selfcare #homeworkouts #WeGLOW #demure #community #selfcaregirls #hotgirlsummer #movementismedicine #movement #running #runningcommunity #runninggirl

Women’s health & wellness is our priority! Sym

Women’s health & wellness is our priority!

Symptoms of PCOS can be helped by dietary adjustments…

🫶🏻Insulin Resistance: Many women with PCOS have insulin resistance, which means their bodies have trouble using insulin effectively. A diet high in refined carbohydrates & sugars can exacerbate insulin resistance.

🫶🏻Inflammation: Some research suggests that inflammation may play a role in PCOS. A diet rich in anti-inflammatory foods like fruits, vegetables, whole grains, and healthy fats may help reduce inflammation & alleviate symptoms of PCOS.

🫶🏻Hormonal Balance: Diet can influence hormone levels in the body, & certain foods may either promote or inhibit the production of certain hormones. For example, foods high in refined sugars can cause spikes in insulin and cortisol levels, which can affect hormone balance in women with PCOS. Eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats can support hormonal balance.

🫶🏻Gut Health: Emerging research suggests that gut health may play a role in PCOS. A diet rich in fiber from fruits, vegetables, and whole grains can support a healthy gut microbiome, which may in turn have a positive impact on PCOS symptoms.

#pcosdiet #pcosawareness #hormonebalance #hormonehealth #womenshealth #femalehormones #diettips #hormonebalancingfood
#PCOSFriendlyFoods #HormoneBalance #HealthyEating #femalehealth #womensupportwomen #womenshealth #dietplan #diettips #ozempic #ozempicweightloss

10 minute Dumbbell only lower body 🔥 - Squat j

10 minute Dumbbell only lower body 🔥

- Squat jumps
- Weighted reverse lunge (each side)
- Weighted reverse lunge pulses (each side)
- Weighted donkey kick
- Weighted fire hydrant
- Side squats
- Kneel to squats

Spend 50 seconds on each exercise with 5-10 seconds for transitioning to the next one, this is one that will burn, but over in just ten minutes 💪🏼🔥

#10minuteworkout #lowerbody #dumbbellonlyworkout #dumbbellonlylegs #legday #gluteworkout #glutegains #quickworkouts #quickworkout #dumbellworkout #fitness #expressworkout

As women, our hormones play a crucial role in our

As women, our hormones play a crucial role in our health, fitness & overall well-being.

Listening to your body & learning how to work with your cycle, not against it, will transform your journey & the progress you make!

#cyclesyncing #cyclesyncingmethod #femalehormones #femalehormonesupport #hormoneimbalance #hormonehealth #hormonesupport #hormoneimbalance #womenshealth #womenempowerment #supportingwomen #fitness #pilates #lowimpactmovement #lowimpactworkout #balanceddiet #balancedlifestyle

Calling all busy girls, you can have it all! Her

Calling all busy girls, you can have it all!

Here’s 4 ways to prioritise & maintain your health & fitness whilst having a hectic schedule:

1: Morning Workouts - this will energise you & set you up for a productive day.

2: Simple Meals - You don’t need to overcomplicate it, have a few go to meals on rotation that you know work for your goals & schedule.

3: Set Boundaries & Make Time for Rest - Set clear boundaries from work hours to personal time, remember adequate rest is the quickest way to making progress.

Maintain Flexibility & Self-Compassion - You won’t always have loads of time to workout, or access to equipment, & that’s ok! Movement doesn’t always have look one way & it definitely doesn’t need to be defined by a duration.

We really do have all the tools to make achieving your goals possible, no matter whether you train at home or in the gym, have an hour a day or 30 minutes every other day!

#homeworkouts #gymmotivation #fitness #gymgirl #busygirl #workoutcalendar #planner #workoutplanner #femaleentrepreneur #femalefounders #businesswoman #businessowner #healthylifestyle #healthyliving #personalisedworkouts #pt #thatgirlroutine #selfcare #mindsetmatters #morningroutine #weeklyplanner

New month, new opportunities & a fresh perspective

New month, new opportunities & a fresh perspective!

Spend just ten minutes today reflecting, planning & aligning your actions with your goals 🧡

#newmonth #1stseptember #september #newmonthnewgoals #newmonthquotes #newmonthvibes #autumn #postivevibes #postivityquotes #positivethinking #positivethoughts #newmonthenergy #affirmations #affirmationoftheday #sundaymotivation #sundayreset #sundayinspiration

Pursue your highest most confident self 🧡 #sel

Pursue your highest most confident self 🧡

#selfcare #selfcaretips #thatgirlaesthetic #healthylifestyle #healthymind #selfcareweekend #weekendmood #weekendworkout #weekendstretch #stretching #movementismedicine #movement #dailymotivation #dailyhabits #dailyhack #thatgirlaesthetic #pilates #pilateslife

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