**Celebrating 2 years at Contessa**⠀
🎈 Happy Member-versary Sammi!! 🎈 ⠀
We are so proud of our members and Sammi you are most certainly a wonderful example of that. Hard working, focused and determined...not to mention recruiting your family members, work colleagues and pretty much anyone you can convince on the Sunshine Coast!! 🌟 ⠀
Some fun facts about @sammij27175 that you may not know:⠀
* She pretty much has sausages every night for dinner! 🌭 ⠀
* Works for the @sunshinecoastdaily (she's your woman in the know)⠀
* Drinks a long black with cream ☕️ (in case you ever feel like buying her one!)⠀
* Is Mum to two gorgeous teenage girls and of course her puppies 🐶 🐶 🐶 ⠀
Take a look inside during construction! This is a view of our three aerial rooms before the Dividing Walls go up.
Overall size is 72 feet long by 36 ft wide with 13 foot high ceilings. Each room will be 24 ft by 36 ft when the Dividing Walls are closed.
Look for our new Studio to open in March or April.
Taco Wednesday 🌮 because it's Tuesday somewhere right?
1 75 minutes ago
🙌🏿🙌🏿Today we are crushing on a vibrant Nigerian entrepreneur who made history recently as the first ever and youngest Nigerian to refine gold locally, she is no other than, Nere Teriba.💯😍
Nere Teriba is the Managing Director of Kian Smith Trade Co. Kian Smith Trade Co is involved in Mining, Consulting, Mineral Concession Management & Minerals Trading in Nigeria. As an Entrepreneur, Mediator & Strategist, she has worked for sustainable community solutions in several countries. She holds a BSE and MSE from Carnegie-Mellon University in Electrical and Computer Engineering.
Nere Teriba, Vice Chairman of local firm, Kian Smith Trade & Co, said the refinery would initially be able to produce three tonnes per month of gold and one tonne of silver, rising to 10 tonnes a month of gold and three tonnes of silver in five years.
With hardwork, individuals with similar passion can now get employed in her firm while some could even go to the extent of taking her kind of bold step as well, this is beyond amazing, well done Nere Teriba!
Obvious Woman Crush
Well there we have it. I have turned into people who take selfiesand photos in mirrors in gyms. Well, I’m starting to like some of the changes I can see, and I’m stringing together 2 good weeks of training AND eating and feeling good about it all. #gettingsomewhere#girlswholift#strongwomen
Give yourself a break .
How many times have you felt guilty for skipping a workout or eating the cheesecake or having that bottle of wine with the girls? So many women contact me to tell me how guilty they feel because they have eaten something which they really enjoyed at the time but now feel awful. Or they were tired so skipped a workout and now they feel like shit. Why?? We need to stop beating ourselves up!! .
Life is short. If we want the cheesecake we need to eat the cheesecake and be happy about eating the cheesecake! .
There's almost a month between these photos and that was a month of not really training and totally over indulging on food and drink. (So much cheese, gin and wine!! ❤) I'm not as lean as I was and I certainly don't feel very strong right now but all that "damage" hasn't meant that I've lost it totally. Why? Because I have created a lifestyle for myself which works. I eat healthily and train hard 85/90% of the time which means all those other times I can let it go and do what I want and I will have damage limitation...totally guilt free. .
Keep your eyes peeled for PROJECT 8 to find out how you can start your lifestyle change this year and make it work for you! 😘😘😘
1 46 minutes ago
Do what makes you happy...even if those close to you don't really understand it. ❤
Be sure to also surround yourself with like minded people that spark that passion & push you to succeed. Having a conversation with someone who understands your goals can be very inspiring. ❤
My Fav lift right here, the deads for a smashing 4 💪.
It's deload week and I've been thinking about what I hope to gain from this weekend. I've always spoken about reflection being an important part of progression (in my opinion), and I wanted to remind people that progress doesn't have to take a long, arduous amount of time.
The first video is from September 2018: a sloppy 132.5kg
The second video is from last weekend: a tidy 157.5kg
I think one of the most important, if not the most important piece of the puzzle is a coach who knows what the F they're doing. Understanding that there isn't a one size fits all approach to powerlifting. I came to @procakliftsthings lifting in olys with a wide grip on the bar, and a shit tonne of self doubt. In 2 training cycles I've:
- changed to flats (my glutes started firing like never before)
- brought my grip in half an inch (instantly my lats stay tighter)
- my warm up/prehab focuses on my weaknesses and ensures that it's getting my body ready for the session
- I now believe in my ability - IT SHOWS. .
Trust in someone that has the knowledge to help you get the best out of your training ✌🏽
2,3,4,1...4xAMRAP #pushups from yesterday’s session 😅 2 comes first cause dem back gains 👀 got dat waistline looking all trim and ting 😍👌🏿😂 I wanted a lie in but my damn body clock says no, gonna be an extraaaa loooong #restday now 🤦🏿♀️🙄 Hmm...to yoga or pole dance? 🤔 #fitnessaddict 🤓🤣
W e a r e w h a t w e e a t
Putain je reviens de loin 😏... Mais regardez moi ce veau à gauche 🐮 toujours une fourchette à la bouche celle là. On est ce que l'on mange 😂 bah ouai j'étais un Bacon Lover géant avant 🍔, il y à 10 ans tout pile. Comme quoi rien est impossible, suffit juste de se sortir les doigts du cul. Pour ma part ce fut un long chemin parcouru solo, avec quelques années d'un régime hyper protéiné très connu que je déconseillerai fortement, qui m'aura value grosse perte de poids certe mais aussi déprime, yoyo, sauts d'humeur, séquelles rénales, douleurs, et j'en passe, puis le sport à traversé ma tête, là c'était sorties, alimentation de merde et trainings pourris, puis j'ai lu, j'ai papoté, j'ai appris, appris à manger, appris à aimer certains aliments qui m'étaient impossible d'avaler, et aujourd'hui plus rien ne m'arrête, une masse musculaire, un galbe qui se dessine petit à petit, des perf' que je n'aurais jamais soupçonner acquérir, tout ça fait parti de mon quotidien aujourd'hui et je ne changerai cette vie pour rien au monde. Je vous souhaite d'atteindre vos objectifs, que le sport devienne comme pour moi une passion et surtout de vous donner le temps et la patience.
Belle journée à tous 😘
🌿✨LITTLE LIFE UPDATE✨🌿
✨It’s a hump day but I’m feeling great✨ I have a 4 week block off of uni to write up my dissertation, which I’ve already written half of it and have received feedback! I collected my data yesterday so I’m able to go back home today to write up the results, discussion and conclusion. At first I found the data overwhelming but by the end of it I actually found it quite interesting 🤷🏻♀️✨
✨I’ve also finished an assignment due in Feb and have written an essay to revise for in May! On top of that I’ve managed to eat all my meals, go to the gym and have time for socials! Moral of the story is to manage your time because it’s the best thing you can do! ✨
✨ I’m off back to London now and then Amsterdam soon for a city break away 🙌🏼 but as soon as I return I’ll be back on placement and the run up to exams begin!! ✨
🌿✨ Today’s workout before I head off on my travels is attached! Love a leg day! ✨ 💙 Wearing: @myproteinuk link in the bio✨🌿
Our new session starts in less than 2 weeks with Intro To Pole Dancing orientation NEXT week!
We have just a few spots left at either our Chicago Heights or New Lenox locations so we are re-activating our early bird special.
Get the 6 week course and intro to pole dancing for just $125! Use the promo code "EarlyBird"
Check the link below for availability!
1 72 hours ago
The past few weeks I’ve had several people say things like, “I can’t believe you had a stroke” or “you can’t even tell.” I can do so much and have come so far but there will always be challenges. I took this video during today’s workout as a way to show just one of those challenges. If you watch my left hand/arm you will see a demonstration of my ataxia. The weight itself isn’t the struggle. The struggle is controlling my arm and hand as it extends away from my body.
My point in showing this is to remind myself and hopefully others that no matter how we look on the outside there is almost always more to the story.
0 132 hours ago
Jumping on the #10yearchallenge bandwagon. Favourite colour is still black but I soon realised that extremely feathered hair and handkerchiefs tied around your waist were not a thing 🤦🏻♀️
Everyone be posting their 10 year difference pics.
To be honest, I haven't physically changed all that much over the last 10 years. I've always been quite athletic and thick. A few more grey hairs, wrinkles and stretch marks perhaps.
What I know HAS grown far more greatly though, has been the capacity of my mind. I've figured out my soul's wants and needs, my non-negotiables. I'm now able to fulfill them by contributing to the world and my loved ones. I'm able to keep my life filled with spontaneity. I choose to prioritise growth in my life and for myself. I know that love and connection is important to me. Knowing these things about myself enables me to dictate the direction of my future, unapologetically. So, cheers to that 🍍
Love and Connection ✔
Uncertainty ✔ ****
For coaching enquiries email susanna.teamjz @gmail.com ****
Breathe. Take your breath as seriously as you take your paycheck. If you want to be in control of your life, you must first be in control of the mechanism that gives you life. The process of taking in and expelling air from the lungs. Practice breathing. Practice focusing on your breathing. Practice listening to your breathing. Then you will know the miracle that it is to live.
33 74211 hours ago
10 year challenge. I’m heavier and leaner and happier. I wasn’t starving myself before, I just did what I could to do catwalk and for bigger agencies no matter what I did I couldn’t meet the required measurements without starting to feel unwell. Disillusioned, I looked elsewhere, and it was one of the best things to ever happen to me. Now I can look better, feel better, eat more, move better, am more resistant to injury and have way more fun. Being strong feels amazing ❤️
and I’ll offend probably at least a handful of people (maybe more?..🤭) in 3.. 2.. 1 . Don’t dull yourself down for anyone babes ❤️
44 10918 hours ago
Mistakes are a part of the game, it’s how well you recover from them that’s the mark of a great player ⛳️ (inspirational golf quote that actually has a good message even tho I’m really just doin’ it for the gram)