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Инстаграм ELLIE HOAD



Online Coach Kent | London 🖤@barebells.uk ambassador 🐺@alphalete athlete code: ELLENA 🍕@musclefooduk ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Публикаций: 589 | Подписчиков: 71,633 тыс. | Подписки: 697




⁣DIETING WHAT I EAT IN A DAY 🤗😋- swipe left ⏪for meal ideas!⠀ ⠀ So this week I’m making sure I’m eating really well and following my ‘dieting’ macros. I’m not trying to lose loads of weight in one week, I just want to tighten up a bit (and to feel good!). I have something really exciting happening, which I will hopefully be able to share with you all soon!⠀ ⠀ Training 5 x a week and any cardio is a bonus!⠀ Steps 10k + a day⠀ Macros: 140g P, 160g-180g C and 45g F (around 1600-1700 kcals)⠀ ⠀ Meal 1: Overnight oats⠀ 40g oats, 80g 0% fat yoghurt, almond milk, 25g chocolate peanut protein powder⠀ Topped with blueberries, 15g cookie crisp, 10g dark chocolate and 10g cocopops⠀ ⠀ Meal 2: Chicken caesar sandwich ⠀ 120g chicken breast grilled in cajun spices, 2 slices of Tesco high protein loaf, 30ml light caesar sauce, lettuce, tomato, 2 bacon rashers from @musclefooduk ⠀ ⠀ Meal 3: Pizza Omelette ⠀ 2 eggs, 1 tsp turmeric, salt & pepper, chilli flakes, 50g red pepper, 50g courgette, 20g mozzarella cheese, sprinkled @eatlean cheese and 2 x @musclefooduk chicken sausages (to make this I cooked all the veg first, then made the omelette, topped it with the veg and cheese, then grilled. ⠀ ⠀ Snacks (throughout the day): ⠀ 2 x caramel rice cakes, 1 bag popcorn, 1 low kcal hot chocolate and a @barebells white chocolate almond protein bar ⠀ ⠀ Now…. Who said dieting was boring?? ⠀ ⠀ #whatieatinaday #lowcalorie #intuitiveeating #eatforabs #mealideas #eatwell #lowcal #balancedmeals #foodinspo #whatiatetoday #fitfood #healthylifestyle #fitnessbody #fitmeals #fitnation #sandwich

Дата: 18 июня, 2019

Лайков: 588 | Комментариев: 109


⁣BODYWEIGHT AT HOME AB CIRCUIT 🔥 ⠀ ⠀ 20 reps each exercise, 3-5 rounds. Press SAVE 📩and let’s go! 🤗⠀ ⠀ Alternating Jackknife ⠀ Side plank with rotation ⠀ V ups⠀ Commandos⠀ Side to side plank ⠀ ⠀ Happy Monday everyone! Hope you’ve all had a good start to the week. After today I have just 4 more days of revision until I’ve finished my 2nd year at uni wahooo. I can’t wait! So excited to just chill for summer now 🌞🌸 wearing all @alphalete [ad - i’m in a partnership with alphalete] ⠀ #coreexercises #homeworkouts #workoutinspo #fitforlife #gymworkout #gymvibes #workoutathome #coreworkouts #abexercises #abworkouts #strongcore #plankworkout #homeexercises #nogymnoproblem #bodyweightfitness

Дата: 17 июня, 2019

Лайков: 1,584 тыс. | Комментариев: 281

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Date: today, 2019

Likes: 170,527 | Comments: 3,115

⁣My top 5 tips to a successful diet 🤗🍕⠀ ⠀ 1. Do it for YOU. No one else. ⠀ 2. Don’t stress over the scales, a number is just a number. If you feel good then that is the most important thing!⠀ 3. Don’t cut out chocolate - we need that in our lives (its good for the soul)⠀ 4. Keep your daily energy expenditure high by getting those steps in! Little changes make the most difference. Go on a walk at lunch time, park further way, take the stairs instead of the lift etc. ⠀ 5. Set yourself a goal. Have an end date. Don’t fall into the trap of feeling like you constantly need to diet. You don’t! ⠀ ⠀ I think its really important to mention that a diet isn’t ever going to change how much we love ourselves. Losing a few lbs isn’t going to make us feel any different. We need to love ourselves and our bodies for what they can DO. Not what they look like or what they weigh. ⠀ ⠀ P.s. grab yourself a @barebells.uk milkshake when you next see one, my favourites are vanilla and chocolate 😛[Ad - I am in paid partnership with barebells]⠀ ⠀ #fitnessadvice #fitnesstips #exerciseideas #fitnessdedication #workoutmotivation #fittip #fitnessprogress #fitspo #fitnessmodel #fatlosstips #fatlossjourney #dieting #fitfoodie #gymapparel #fitgram #shredded

Дата: 16 июня, 2019

Лайков: 1,401 тыс. | Комментариев: 219


It’s my birthdayyy 😝 24 today 🎂 thank you all so much for your messages! I’m out tonight with my closest friends celebrating 🥰🌈

Дата: 15 июня, 2019

Лайков: 1,650 тыс. | Комментариев: 294

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Date: today, 2019

Likes: 170,527 | Comments: 3,115

⁣Its FriYAY 🌈🌞and I’m turning the big 2 4 tomorrow! 🎈Let the celebrations commence! 😝🎂 ⠀ ⠀ Btw this is my morning body, we all know what happens in the afternoon 🍕🍪🤣⠀ ⠀ #mirrorpic #fridaymood #theweekendishere #gyminspiration #gymselfies #abday #fitnessmodel #trainhard #fitnessisalifestyle #fitlife #bevisionary #gainsallday #girlwithmuscle #fitnesslifestyles #physique #fitspo

Дата: 14 июня, 2019

Лайков: 3,328 тыс. | Комментариев: 323


⁣Who warms up their upper body?? 💪🏻⠀ ⠀ Upper body activation is just as important as lower body activation! Shoulder injuries are so common, so doing exercises like these using a resistance band will really help in preparing our bodies for lifting 😊 ⠀ ⠀ I do 3 rounds of 20 reps each ⠀ - Banded straight arm lat pull downs ⠀ - Banded face pulls⠀ - Banded bicep curls ⠀ ⠀ These are also really good to add into your session as supersets with weighted exercises 🙏🏼⠀ Also... side note aha but i am really noticing my 🍑gains recently! which is amazing to see because i definitely lost a lot when i injured my knee 😫goes to show though.. it soon comes back! 💪🏻👏🏼 ⠀ ⠀ #upperbodyday #workoutvideos #gymsession #lats #bouldershoulders #upperbodystrength #workoutroutine #homeworkouts #resistanceband #homegym #resistancebandsworkout #fitnessroutine #movewell

Дата: 13 июня, 2019

Лайков: 1,112 тыс. | Комментариев: 208


⁣82 CALORIE BLUEBERRY MUFFIN LOAF 😋(2.9g F, 8.1g C, 6.7g P) - very much requested! Using @barebells.uk vanilla shake ⠀ ⠀ I decided to make this, this morning and ohhhh its a good’un! I’m actually back to tracking my macros for a couple of weeks (all will be revealed soon) so I’m back to making lower kcal treats to satisfy my sweet tooth! 🤤⠀ ⠀ Ingredients:⠀ 2 eggs⠀ 2 egg whites⠀ 1 tsp baking powder⠀ 1 tsp cinnamon ⠀ 50g protein powder (I used salted caramel vegan)⠀ 150ml @barebells.uk vanilla shake (or any milk alternative)⠀ 50g self raising flour⠀ 80g oats⠀ 100g blueberries ⠀ 15g coconut oil melted ⠀ 2-3 tbsp sweetener ⠀ ⠀ Method:⠀ Combine the wet ingredients (eggs, whites, shake, coconut oil)⠀ Mix in the dry ingredients except the blueberries⠀ Fold in the blueberries⠀ Pour into a lined loaf tin ⠀ Cook at 180 degrees for 25 minutes until golden (but watch it as you don’t want to over cook it!)⠀ ⠀ Yum yum yum - I topped it with a cream cheese frosting made from 100g lightest Philadelphia cheese, 20g yoghurt and 1 tbsp sweetener ⠀ ⠀ #lowcalorie #highproteinlowcarb #healthydessert #healthysnacks #blueberries #healthysnackideas #eatfit #fitrecipes #healthycake #fitfoodie #healthyrecipes #fitnessfoodie #healthybaking #proteincake

Дата: 12 июня, 2019

Лайков: 1,249 тыс. | Комментариев: 267


⁣Accept what is, let go of what was, and have faith in what will be 😌⠀ ⠀ I love this quote SO much. In November last year, I tore a ligament in my knee. Recovering really tested my physical and mental strength. You never know how people deal with pain, it differs from one person to another. Some days I was fine, others not so much. I had to learn to accept that it was what it was, It happened and I couldn’t change it. I had to tell myself that a) its ok to be upset but most importantly b) you will be OK. ⠀ ⠀ Unfortunately life throws curve balls at us and we have to learn how to deal with them. Throughout my recovery I learnt to deal with the fact that I couldn’t do some of the things I used to but I accepted my injury and instead of focussing on how upsetting it was, I learnt to focus on getting better and planning for what I would eventually be able to do! ⠀ ⠀ Nearly 8 months later, Its still not 100% but its MUCH better then it was before. If you’re in a similar situation not necessarily injured, but struggling, then I promise you, things get better. ⠀ ⠀ Just remember.. the past is always a lesson, the present a gift and the future is always motivation 🤗⠀ ⠀ #fitnesstip #fittips #positivethoughts #optimism #positivitybreedspositivity #fitstagram #fitnessgoal #fitinspiration #fitnessandhealth #injuries #injuryrehab #shelifts #leggains #hamstrings #glutegains #bikinilife ⠀ ⠀

Дата: 11 июня, 2019

Лайков: 2,514 тыс. | Комментариев: 343

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Date: today, 2019

Likes: 170,527 | Comments: 3,115

⁣4 LEG DAY EXERCISES 🤗🏋🏼‍♀️⠀ ⠀ I love incorporating these 4 exercises into any leg day sessions! Make sure you press SAVE 💌and give them a go! ⠀ ⠀ Deficit curtsey lunges - great for the 🍑, do 3 x 10 reps each leg ⠀ Glute bridge alternating legs - love love doing these! aim for 20 reps, 3 sets ⠀ Front racked reverse lunges - 3 sets, 10 reps each leg ⠀ Supermans - aim for 15-20 reps, really squeeze your glutes. These are a good warm up exercise too!⠀ ⠀ Hope you’ve all had a good start to your week! 😀⠀ ⠀ #legdayworkout #gymsharktrain #quadsworkout #legday #workouthard #workoutoftheday #workoutvideos #glutesworkout #gluteworkout #workoutvideo #workoutideas #homegym #workoutathome #workoutoftheday ⠀ ⠀

Дата: 10 июня, 2019

Лайков: 1,104 тыс. | Комментариев: 191


⁣LOW CALORIE PROTEIN WAFFLE 👅⠀ ⠀ This is my go to snack at the moment! 😋Honestly, its always a winner with a sweet tooth 🍭🍬I like to prep one the night before and take it with me in a Tupperware if I know I’m going to be on the go the next day e.g. at uni. ⠀ ⠀ Press SAVE 💌and give them a go! If you don’t have a waffle maker, you could definitely just try these as a pancake 😛⠀ ⠀ You will need:⠀ 1 egg⠀ 1 tsp baking powder⠀ 15g protein powder ⠀ 3 tbsp water⠀ ⠀ Toppings:⠀ Lotus biscoff biscuit⠀ Peanut butter powder mixed with water - a great low kcal alternative to peanut butter!⠀ Banana ⠀ ⠀ Happy SUNdayyy ☺⠀ ⠀ #healthymeal #proteinpacked #proteinbreakfast #breakfastinspo #preworkoutmeal #lowcalorie #proteinfood #highprotein #fitfoods #fitfood #gymtime #fitnessmeal #healthyfoodshare #healthyfoodlover #fitfoodporn #fitnessfoods ⠀ ⠀

Дата: 09 июня, 2019

Лайков: 1,197 тыс. | Комментариев: 251


⁣The face of someone who’s exam went well today 😝💪🏻 ⠀ ⠀ Not sure about you, but i always get so nervous for exams, especially when they’re practical exams. I’m studying Osteopathy, so i still have 3 more years left after this year 😬but it will all be worth it in the end 🙏🏼🙌🏼 ⠀ ⠀ I’ve got 1 more exam in 2 weeks and then i’m free for summer 🌞😀Who else has exams or has finished?? hope you’re all having a good weekend 😌❤ ⠀ ⠀ #strongwomen #girlgains #balancedlifestyle #girlswholift #girlswithmuscle #fitfeed #fitspo #ukfitfam #instafit #fitness #gymgirl #fitblogger #fitfluential #healthylifestyle #fitnessmodel #physique #loveyourbody #motelrocks ⠀⠀ ⠀

Дата: 08 июня, 2019

Лайков: 3,359 тыс. | Комментариев: 391

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Date: today, 2019

Likes: 170,527 | Comments: 3,115

⁣15 minute warm up routine 💪🏻⏱⠀ ⠀ Press save 💌and give this a go after any stretching/mobility! Its so important to warm up properly before training. I love incorporating circuits like this to switch up my usual routines. Plus it gets my heart rate going too! wearing my favourite @barebells.uk 💙⠀ ⠀ 30 x bodyweight squats ⠀ 30 x alternating lunges ⠀ 30 x glute bridges (3 sec pause at top)⠀ 20 kettlebell swings ⠀ 2 x 1 min quad stretch ⠀ 1 min wall squat - we did these in crossfit the other day and they really helped with opening out the hips, make sure you’re close enough to the wall and push your knees out with your arms!⠀ 20 x alternating shoulder rotations⠀ ⠀ Happy friYAY xxxxx [ad - I am in a partnership with barebells]⠀ ⠀ #warmupexercise #crossfit #warmups #wholebodyworkout #workoutvideos #workoutideas #gymworkouts #fitnessislife #workoutsforwomen #gyminspiration #quickworkout #nogymnoproblem #workoutvideo #fitnessroutine #athomeworkout ⠀ ⠀ ⠀

Дата: 07 июня, 2019

Лайков: 1,242 тыс. | Комментариев: 228

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