#neatup247 photos & videos

22.7k Posts

Today was hard. Therapy was hard. It was a huge day. I’m drained and exhausted is an understatement but it’s major - it’s such a huge step forward. 
You know the craziest part? I didn’t binge but more importantly I didn’t even feel the urge to & I haven’t chewed/spat anything out today. 
Recycled photo because I ate out of Tupperware on the kitchen floor whilst cuddling the dog and I’m out for a last minute walk to add a few extra steps and really physically tire myself out before I hopefully get some much needed sleep. 
Day 26 of the Bali Challenge 3.0 is fucking done ✔️ a real test today and I did it 
760 calories & 54.7g of protein but so so tasty and satisfying for my dinner! 
Water: 4.5 litres 
Steps: 40000 👣 
Gym: p1 td3 60 minutes weights session 
Calories: 1,538

#calories #fatloss #fatlossjourney #caloriecounting #diet #fatlossjourney #dieting #myfitnesspal #health #mealprep #weightloss #caloriedeficit #calories #CDF #caloriefuckingdeficit #CFD #neatup247 #jamessmithacademy #jsam #balichallenge #jsabalichallenge #jsachallenge #bali3

Today was hard. Therapy was hard. It was a huge day. I’m drained and exhausted is an understatement but it’s major - it’s such a huge step forward.
You know the craziest part? I didn’t binge but more importantly I didn’t even feel the urge to & I haven’t chewed/spat anything out today.
Recycled photo because I ate out of Tupperware on the kitchen floor whilst cuddling the dog and I’m out for a last minute walk to add a few extra steps and really physically tire myself out before I hopefully get some much needed sleep.
Day 26 of the Bali Challenge 3.0 is fucking done ✔️ a real test today and I did it
760 calories & 54.7g of protein but so so tasty and satisfying for my dinner!
Water: 4.5 litres
Steps: 40000 👣
Gym: p1 td3 60 minutes weights session
Calories: 1,538

#calories #fatloss #fatlossjourney #caloriecounting #diet #fatlossjourney #dieting #myfitnesspal #health #mealprep #weightloss #caloriedeficit #calories #CDF #caloriefuckingdeficit #CFD #neatup247 #jamessmithacademy #jsam #balichallenge #jsabalichallenge #jsachallenge #bali3

🍑 THE ULTIMATE GLUTE (and Hamstrings) WORKOUT 🍑

Seriously, I did this workout three days ago and my glutes are still dying. It was definitely one of the toughest workouts I’ve put myself through since changing up my training to a (mostly) full body split a few weeks ago. If you’re not doing hip thrusts, and you want big glutes, already then YOU NEED TO, they have literally changed up my glute training. Also, you can lift super heavy on them if you work your way up and feel hella strong. 
#gym #fitness #glutes #glutetraining #getshreddy #resistancebands #thickthighssavelives #resistancebandsworkout #gluteworkout #feeltheburn #neatup247 #weightlifting #weightliftingwomen #weightliftingworkout #gracefitukbands #gfg #getshreddyforsummer #getshreddy #cardio #weights #weighttraining #liftheavy #liftheavyshit #hipthrustsfordays #hipthrusts #barbellhipthrust #friday #glutebridge #bigglutes #girlswithmuscles

🍑 THE ULTIMATE GLUTE (and Hamstrings) WORKOUT 🍑

Seriously, I did this workout three days ago and my glutes are still dying. It was definitely one of the toughest workouts I’ve put myself through since changing up my training to a (mostly) full body split a few weeks ago. If you’re not doing hip thrusts, and you want big glutes, already then YOU NEED TO, they have literally changed up my glute training. Also, you can lift super heavy on them if you work your way up and feel hella strong.
#gym #fitness #glutes #glutetraining #getshreddy #resistancebands #thickthighssavelives #resistancebandsworkout #gluteworkout #feeltheburn #neatup247 #weightlifting #weightliftingwomen #weightliftingworkout #gracefitukbands #gfg #getshreddyforsummer #getshreddy #cardio #weights #weighttraining #liftheavy #liftheavyshit #hipthrustsfordays #hipthrusts #barbellhipthrust #friday #glutebridge #bigglutes #girlswithmuscles

You gotta be a wolf to catch a wolf 🐺
-
Turkish Denzel 🤣🤣🔥🔥
@brokenandrepaired 
#NEATUP247

You gotta be a wolf to catch a wolf 🐺
-
Turkish Denzel 🤣🤣🔥🔥
@brokenandrepaired
#NEATUP247

Well....that’s the most activity I’ve done in quite some time #active #walking #neat #neatup247 #exercise #dailysteps #applewatchseries4

Well....that’s the most activity I’ve done in quite some time #active #walking #neat #neatup247 #exercise #dailysteps #applewatchseries4

Today’s photo of the walk!

I only took the one actually, so I didn’t even have to pick one😬.....and it’s a bit shit really 😬😬 Over 24,000 steps tho 😉 and I got a pedi so my little trotters are happy 😜

#findthebeautifulineveryday #jamessmithacademy #nomorehardskin #neatup247 #happyfeet

Today’s photo of the walk!

I only took the one actually, so I didn’t even have to pick one😬.....and it’s a bit shit really 😬😬 Over 24,000 steps tho 😉 and I got a pedi so my little trotters are happy 😜

#findthebeautifulineveryday #jamessmithacademy #nomorehardskin #neatup247 #happyfeet

I don’t recognise the girl on the left anymore. Half the size I was and still working hard to continue to make progress. Almost 5 stone down now. #consistency #fatloss #weightloss #theatregoer #neatup247 #caloriecounting #fitnessjourney #transformation #weightlossjourney #weightlosstransformation #progresspic #myfitnesspal #cfd #marathonrunner

I don’t recognise the girl on the left anymore. Half the size I was and still working hard to continue to make progress. Almost 5 stone down now. #consistency #fatloss #weightloss #theatregoer #neatup247 #caloriecounting #fitnessjourney #transformation #weightlossjourney #weightlosstransformation #progresspic #myfitnesspal #cfd #marathonrunner

A gentle reminder as to how far I’ve progressed. ⁣
⁣
I’ve just voted in our local and European elections, hence passport was found , brought with me as I.D. and unused. ⁣
⁣
2012 ➖➖➖2019⁣
⁣
My first ever passport picture and I kinda looked like an Eastern European gangster , maybe I’d have passed as an Albanian extra from Taken 2 🤦🏼‍♂️🤦🏼‍♂️🤦🏼‍♂️.⁣
⁣
Progress is measured in many ways. Pictures , looser fitting clothes , and people’s compliments are my go to guide. Scales is an appliance that measures numbers that can fluctuate several times a day , but to me not important. I do weigh myself weekly but it’s simply just a tool to help me stay accountable, the results don’t really matter a whole lot to me. ⁣
⁣
👉 Suit has gone from 62L to 48L⁣
👉Trousers have shrunk 54 inch to 38 inch waist⁣
👉Hoodies are no longer 7xxl but xxl⁣
👉Energy has gone 🆙🆙🆙⁣
👉Neat has gone 🆙🆙🆙⁣
👉Have gone from 31stone 4 to 19 stone ⁣
⁣
⁣
Small daily changes can lead to lasting long term ones. These changes will help you live a longer healthier and happier life. ⁣
⁣
⁣
It’s never to late to start , I’ve been on my journey for 2.5 years and I’m so much healthier and happier for it. ⁣
⁣
Give it a try , you may not regret it. ⁣
🙏🙏🙏🙏🙏⁣

A gentle reminder as to how far I’ve progressed. ⁣

I’ve just voted in our local and European elections, hence passport was found , brought with me as I.D. and unused. ⁣

2012 ➖➖➖2019⁣

My first ever passport picture and I kinda looked like an Eastern European gangster , maybe I’d have passed as an Albanian extra from Taken 2 🤦🏼‍♂️🤦🏼‍♂️🤦🏼‍♂️.⁣

Progress is measured in many ways. Pictures , looser fitting clothes , and people’s compliments are my go to guide. Scales is an appliance that measures numbers that can fluctuate several times a day , but to me not important. I do weigh myself weekly but it’s simply just a tool to help me stay accountable, the results don’t really matter a whole lot to me. ⁣

👉 Suit has gone from 62L to 48L⁣
👉Trousers have shrunk 54 inch to 38 inch waist⁣
👉Hoodies are no longer 7xxl but xxl⁣
👉Energy has gone 🆙🆙🆙⁣
👉Neat has gone 🆙🆙🆙⁣
👉Have gone from 31stone 4 to 19 stone ⁣


Small daily changes can lead to lasting long term ones. These changes will help you live a longer healthier and happier life. ⁣


It’s never to late to start , I’ve been on my journey for 2.5 years and I’m so much healthier and happier for it. ⁣

Give it a try , you may not regret it. ⁣
🙏🙏🙏🙏🙏⁣

Life is short, run for it 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

Life is short, run for it 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

What a fab way to end the week! STOWE SUMMER TRAIL RUN 6KM 🥳 • 👉🏼👉🏼👉🏼 for the stats

What a fab way to end the week! STOWE SUMMER TRAIL RUN 6KM 🥳 • 👉🏼👉🏼👉🏼 for the stats

What a day to finish the week. First time over 20k steps in ages #neatup247 #baligoals #walkinginthesun

What a day to finish the week. First time over 20k steps in ages #neatup247 #baligoals #walkinginthesun

Totally smashed today! Calories are low too to recover from yesterday! 5k run completed! 💪💪💪 and done some painting at home today getting some #neatup247 in! #allthecalories #fitnessfoodie #fitnesstracking #fitbit #fitness #fitnessjourney #jsa #jamessmithpt #jamessmithacademy #nutrition #workout #run #runfit #5ktraining #5krun #couchto5k #buzzing #happy #smashingit #weightloss #weightlossjourney #slim #slimming #calories #caloriedeficit #cfd

Totally smashed today! Calories are low too to recover from yesterday! 5k run completed! 💪💪💪 and done some painting at home today getting some #neatup247 in! #allthecalories #fitnessfoodie #fitnesstracking #fitbit #fitness #fitnessjourney #jsa #jamessmithpt #jamessmithacademy #nutrition #workout #run #runfit #5ktraining #5krun #couchto5k #buzzing #happy #smashingit #weightloss #weightlossjourney #slim #slimming #calories #caloriedeficit #cfd

Just winging it tonight. #biggreenegg #hardearned #postgymmeal

Just winging it tonight. #biggreenegg #hardearned #postgymmeal

Chilling with a pork loin char siu , salad and chips ( I marinaded that loin in hoi sin , garlic and a splash of white wine for 48 hrs ... 😋 ) 
A hornet that I captured on our caravan window , unwanted guest ! And, my favourite fool ... Harley the  working , pre wash ( dishwasher) English Springer Spaniel #foodporn #fitfood #spaniel #workingspaniel #gundog #hornet  #bodybuilding #buildingmuscle #oldguysrule  #gymbuddy #nutrition #diet #gains #gainsveins #fitfam #fitnessfamily #trainhard #trainsmart #nevermissamonday #gymmotivation #trx #jamessmithacademy #jsam  #outdoorgym #healthyfood #healthylifestyle #neatup247

Chilling with a pork loin char siu , salad and chips ( I marinaded that loin in hoi sin , garlic and a splash of white wine for 48 hrs ... 😋 )
A hornet that I captured on our caravan window , unwanted guest ! And, my favourite fool ... Harley the working , pre wash ( dishwasher) English Springer Spaniel #foodporn #fitfood #spaniel #workingspaniel #gundog #hornet #bodybuilding #buildingmuscle #oldguysrule #gymbuddy #nutrition #diet #gains #gainsveins #fitfam #fitnessfamily #trainhard #trainsmart #nevermissamonday #gymmotivation #trx #jamessmithacademy #jsam #outdoorgym #healthyfood #healthylifestyle #neatup247

No filters needed here! This is my old hunting ground, my old school Braunstone hall/ Winstanley House .... I forgotten how beautiful it could be on a lovely sunny day! I must run round it more it gave me great pleasure remembering the good old days... Especially climbong round/on the old cedar tree! How i miss being a kiddie 😊 --------------------------------------------------------------------- #running #jogging #childhoodmemories #scenery #views #beautiful #cedartree #winstanleyhouse #braunstonehall #myoldschool #nofilters ofilters #neatup247  #keepingactive #keepingitreal #whatyousaying #fitfam #instafit #6kmrun #evenbeinginjured #mypoorknee

No filters needed here! This is my old hunting ground, my old school Braunstone hall/ Winstanley House .... I forgotten how beautiful it could be on a lovely sunny day! I must run round it more it gave me great pleasure remembering the good old days... Especially climbong round/on the old cedar tree! How i miss being a kiddie 😊 --------------------------------------------------------------------- #running #jogging #childhoodmemories #scenery #views #beautiful #cedartree #winstanleyhouse #braunstonehall #myoldschool #nofilters ofilters #neatup247 #keepingactive #keepingitreal #whatyousaying #fitfam #instafit #6kmrun #evenbeinginjured #mypoorknee

May not be steps but I got my NEAT up today with my kayak. gorgeous day out on the lake and so glad summer is finally here!!!
#neatup247 #jamessmithacademy #jamessmithacademymember

May not be steps but I got my NEAT up today with my kayak. gorgeous day out on the lake and so glad summer is finally here!!!
#neatup247 #jamessmithacademy #jamessmithacademymember

#flexfriday

May not look like much (yet) but when you compare to the beginning. #sunsoutgunsout ☀️💪🏻 #adidas

#flexfriday

May not look like much (yet) but when you compare to the beginning. #sunsoutgunsout ☀️💪🏻 #adidas

Finally finished my first year at college and i have never been happier!! These 3 months off are definitely needed🙋🏼‍♀️😃 managed to do over 11k steps todaaaay so #neatup247 is going well during this summer cut😋🧡 im constantly trying to move as much as possible when its my rest day in order to keep my metabolism up and so i burn those calories🙋🏼‍♀️ training legz tomorrow (quads & glutes) and ill be going back to being in a deficit after having a day break from dieting 👍 this refeed  day has deffo gave me some benefits, i feel more full and i managed to get more nutritious food in my body so its all gooood☺️ #gymshark #fitnessgirlsmotivation #myprotein #fit #healthandfitness #fitness #fitnessfam #fitnessmotivation #fitnessgirl #fitnesslife #fitnesstransformation #fitnessfriday #fitspo #fitlife #motivation #restday #fitnessapparel #neatup

Finally finished my first year at college and i have never been happier!! These 3 months off are definitely needed🙋🏼‍♀️😃 managed to do over 11k steps todaaaay so #neatup247 is going well during this summer cut😋🧡 im constantly trying to move as much as possible when its my rest day in order to keep my metabolism up and so i burn those calories🙋🏼‍♀️ training legz tomorrow (quads & glutes) and ill be going back to being in a deficit after having a day break from dieting 👍 this refeed day has deffo gave me some benefits, i feel more full and i managed to get more nutritious food in my body so its all gooood☺️ #gymshark #fitnessgirlsmotivation #myprotein #fit #healthandfitness #fitness #fitnessfam #fitnessmotivation #fitnessgirl #fitnesslife #fitnesstransformation #fitnessfriday #fitspo #fitlife #motivation #restday #fitnessapparel #neatup

Delighted to announce that I’m now working with @lodough.co 🙌🏼✨
.
I finally met @lukeanthony.ld at Bodypower and we hit it off straightaway. He’s one of the kindest, most genuine people in the industry and I’m delighted to now call him a friend 😊
.
The @lodough.co lodough low cal wraps have been an absolutely godsend for me on my lower carb days 🙏🏼 and I know the brownie mixes will save my life in the depths of prep and a sweet craving hits 🍫
.
If you’d like to try out any of their products for yourself, I would love if you could use the code HOLLY10 (or for this weekend you can get 20% off with the code DISCO20 💃) and shop through my affiliate link 😊
.
Please DM me and I’ll share it with you, as well as many ideas on how to use your low cal wraps! 🙌🏼
.
•••••••••••••••••••••••••••••••••
#lodough #lodoughco #lowcarb #nutrition #diet #glutenfreediet #fatloss #weightloss #caloriedeficit #caloriefuckingdeficit #neatup247 #slimmingworld #glutenfree #weightwatchers #nutritionist #gluten #loseweight #healthyfood #healthydiet #protein #vegan #vegetarian #highprotein #keto #bodypower #bodypowerexpo #girlswithmuscle #irishfitfam #dublinfitfam #ukfitfam

Delighted to announce that I’m now working with @lodough.co 🙌🏼✨
.
I finally met @lukeanthony.ld at Bodypower and we hit it off straightaway. He’s one of the kindest, most genuine people in the industry and I’m delighted to now call him a friend 😊
.
The @lodough.co lodough low cal wraps have been an absolutely godsend for me on my lower carb days 🙏🏼 and I know the brownie mixes will save my life in the depths of prep and a sweet craving hits 🍫
.
If you’d like to try out any of their products for yourself, I would love if you could use the code HOLLY10 (or for this weekend you can get 20% off with the code DISCO20 💃) and shop through my affiliate link 😊
.
Please DM me and I’ll share it with you, as well as many ideas on how to use your low cal wraps! 🙌🏼
.
•••••••••••••••••••••••••••••••••
#lodough #lodoughco #lowcarb #nutrition #diet #glutenfreediet #fatloss #weightloss #caloriedeficit #caloriefuckingdeficit #neatup247 #slimmingworld #glutenfree #weightwatchers #nutritionist #gluten #loseweight #healthyfood #healthydiet #protein #vegan #vegetarian #highprotein #keto #bodypower #bodypowerexpo #girlswithmuscle #irishfitfam #dublinfitfam #ukfitfam

Want to supercharge your metabolism? ⚡⁣
⁣
Then move more of your body!⁣
⁣
Take a look at this example from my last 2 gym sessions...⁣
⁣
HEAVY LEG DAY 🏋🏻‍♀️⁣
Big compound lifts taxing the quads, hamstrings, glutes, calves, lower back, core, lats, shoulders and arms⁣
⁣
vs.⁣
⁣
BODYBUILDING PUSH DAY 💪🏻⁣
A mixture of dumbbell and machines focusing on the chest, shoulders and triceps⁣
⁣
Average heart rate was way higher in the heavy leg day 💓 indicating an increased demand for blood and oxygen. This was because⁣
a) more muscles were being used to hold, stabilise, and lift the weight, and⁣
b) more muscle fibres were recruited due to the intensity of the session⁣
⁣
HOW CAN THIS HELP ME TO BURN MORE CALORIES? 🤔⁣
⁣
Don't just sit on a machine and do 3 sets of 10. Make sure the weight is challenging, that 10th rep should have you gurning.⁣
⁣
Step away from the Smith machine and squat properly! Free weights will recruit more muscles than machines.⁣
⁣
Don't prioritise the isolation moves. Doing a set of adductors will probably accumulate the same amount of volume as 1 heavy squat... So, just do more squats!
⁣
👨🏻‍💼 IF YOU'RE NOT A GYM RAT...⁣
Use the stairs instead of the lift.⁣
Power walk to your meetings.⁣
Park further away from the shops.⁣
Clean the house with some vigour.⁣
Use a standing desk.⁣
Don't lean on things.⁣
Fidget more.⁣
Use your facial muscles and smile more.
⁣
JUST DON'T BUY A FUCKING "FAT BURNER"! 🤦🏻‍♂️⁣
⁣

Want to supercharge your metabolism? ⚡⁣

Then move more of your body!⁣

Take a look at this example from my last 2 gym sessions...⁣

HEAVY LEG DAY 🏋🏻‍♀️⁣
Big compound lifts taxing the quads, hamstrings, glutes, calves, lower back, core, lats, shoulders and arms⁣

vs.⁣

BODYBUILDING PUSH DAY 💪🏻⁣
A mixture of dumbbell and machines focusing on the chest, shoulders and triceps⁣

Average heart rate was way higher in the heavy leg day 💓 indicating an increased demand for blood and oxygen. This was because⁣
a) more muscles were being used to hold, stabilise, and lift the weight, and⁣
b) more muscle fibres were recruited due to the intensity of the session⁣

HOW CAN THIS HELP ME TO BURN MORE CALORIES? 🤔⁣

Don't just sit on a machine and do 3 sets of 10. Make sure the weight is challenging, that 10th rep should have you gurning.⁣

Step away from the Smith machine and squat properly! Free weights will recruit more muscles than machines.⁣

Don't prioritise the isolation moves. Doing a set of adductors will probably accumulate the same amount of volume as 1 heavy squat... So, just do more squats!

👨🏻‍💼 IF YOU'RE NOT A GYM RAT...⁣
Use the stairs instead of the lift.⁣
Power walk to your meetings.⁣
Park further away from the shops.⁣
Clean the house with some vigour.⁣
Use a standing desk.⁣
Don't lean on things.⁣
Fidget more.⁣
Use your facial muscles and smile more.

JUST DON'T BUY A FUCKING "FAT BURNER"! 🤦🏻‍♂️⁣

been quiet today.. but made this little beauty for #dinner chicken curry and boiled rice.. 😍😍 #jamessmithacademy #jsafamily #jsa #cfd #neatup247 #bali3 #weightlossjourney #fattofitjourney

been quiet today.. but made this little beauty for #dinner chicken curry and boiled rice.. 😍😍 #jamessmithacademy #jsafamily #jsa #cfd #neatup247 #bali3 #weightlossjourney #fattofitjourney

Great post from @syattfitness !! -
Progress comes in all different shapes and sizes, but progress is PROGRESS! 🙌🏻 -
Be proud of any progress big or small! ... Some people struggle with self control.
-
They want to lose fat but have difficulty saying “no.”
-
Often times they mentally justify it in saying they’re “flexible dieting.”
-
But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.”
-
For them, practicing self control and saying “no” more often might help them achieve their goal.
-
Other people struggle with food anxiety.
-
They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.”
-
They feel bad for having a slice of cake at their own birthday party.
-
They, logically, know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach...but they struggle with it themselves.
-
For them, saying “yes” more often and having a treat might help them achieve their goals.
-
Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data.
-
Progress is also measured in mental, emotional, and behavioral changes.
-
And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived.
-
Because sustainable results only happen with a sustainable mindset.
-
#sustainability #flexibledieting #moderation #ifitfitsyourmacros #iifym #calories #caloriecounting #macros #healthyeating #cleaneating #carbs #carbohydrates #preworkout #postworkout #fitness #fitnessaddicted #nutritioncoach #healthymind #motivation #progress #caloriefuckingdeficit #neatup247 #fatloss #weightloss #transformation #dieting #mindset #fitnesscommunity #healthychoices

Great post from @syattfitness !! -
Progress comes in all different shapes and sizes, but progress is PROGRESS! 🙌🏻 -
Be proud of any progress big or small! ... Some people struggle with self control.
-
They want to lose fat but have difficulty saying “no.”
-
Often times they mentally justify it in saying they’re “flexible dieting.”
-
But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.”
-
For them, practicing self control and saying “no” more often might help them achieve their goal.
-
Other people struggle with food anxiety.
-
They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.”
-
They feel bad for having a slice of cake at their own birthday party.
-
They, logically, know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach...but they struggle with it themselves.
-
For them, saying “yes” more often and having a treat might help them achieve their goals.
-
Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data.
-
Progress is also measured in mental, emotional, and behavioral changes.
-
And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived.
-
Because sustainable results only happen with a sustainable mindset.
-
#sustainability #flexibledieting #moderation #ifitfitsyourmacros #iifym #calories #caloriecounting #macros #healthyeating #cleaneating #carbs #carbohydrates #preworkout #postworkout #fitness #fitnessaddicted #nutritioncoach #healthymind #motivation #progress #caloriefuckingdeficit #neatup247 #fatloss #weightloss #transformation #dieting #mindset #fitnesscommunity #healthychoices

It’s Friday.

It’s sunny.

It’s a holiday weekend.

Get out there and move.

EAT baby! .

#neatup247 #EAT #neat #everybodyEATs #letsEAT #movemore #weEATin #EATorbeeaten #alldayimEATin

It’s Friday.

It’s sunny.

It’s a holiday weekend.

Get out there and move.

EAT baby! .

#neatup247 #EAT #neat #everybodyEATs #letsEAT #movemore #weEATin #EATorbeeaten #alldayimEATin

Bank Holiday weekend 💃👍.
So we will be drinking, we will be dancing, we will be training (obvs) 😀😜. Enjoy 💋.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#polishbabe #polishstyle #over35 #instagirl #partytime #bankholiday #iifym #healthyfood #diet #fitness #healthylifestyle #cleaneating #fitfam #fitfamuk #gym #fitfamily #bikinicompetitor #bikinifitness #fitfreak #aesthetic #bodychange #bodybuilding #fitmum #polishgirl #polishpower #polskadziewczyna #siłownia  #gymrat #mama #neatup247

Bank Holiday weekend 💃👍.
So we will be drinking, we will be dancing, we will be training (obvs) 😀😜. Enjoy 💋.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #polishbabe #polishstyle #over35 #instagirl #partytime #bankholiday #iifym #healthyfood #diet #fitness #healthylifestyle #cleaneating #fitfam #fitfamuk #gym #fitfamily #bikinicompetitor #bikinifitness #fitfreak #aesthetic #bodychange #bodybuilding #fitmum #polishgirl #polishpower #polskadziewczyna #siłownia #gymrat #mama #neatup247

Non-Exercise Activity Thermogenisis (NEAT)

What the hell does that mean? 🤷‍♂️ It sounds way more complicated than it actually is. In a nutshell, it's the energy we use on everything outside of the gym/training, sleeping & eating.

So it's basically the energy you use throughout your day to day life (working, cleaning, walking to the shops, making love 🤣).
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Remember, if you want to lose weight it's crucial that you burn more calories than you consume. Clearly going to the gym can really help with this.

BUT

Seeing as most people spend around an hour in the gym it would be silly to forget about the 23 hours that you're not in the gym.

Focusing on your daily NEAT can often be the difference between failing and succeeding in your weight loss journey.

Icreasing your NEAT is going to mean you are burning more calories everyday which will help to increase your calorie deficit.

And the good news is it's actually really easy to increase your NEAT to help you lose weight.

Here's five idea's for how you can burn more calories in your day to day life;

1. Walk to the shops instead of driving
2. Taking the stairs in the office instead of the lift
3. Cycle or walk to work instead of driving
4. Walk to the gym instead of driving
5. Take a walk on your lunch break instead of sitting around

As you can see, walking is involved a lot. Having a daily goal of hitting 10,000 steps is a great way to ensure you are moving enough.

You'll be suprised how much difference making a consious effort to move more will help with your weight loss goal.

So, what are you waiting for?

Get up and get moving 🏃‍♂️

Non-Exercise Activity Thermogenisis (NEAT)

What the hell does that mean? 🤷‍♂️ It sounds way more complicated than it actually is. In a nutshell, it's the energy we use on everything outside of the gym/training, sleeping & eating.

So it's basically the energy you use throughout your day to day life (working, cleaning, walking to the shops, making love 🤣).
-
Remember, if you want to lose weight it's crucial that you burn more calories than you consume. Clearly going to the gym can really help with this.

BUT

Seeing as most people spend around an hour in the gym it would be silly to forget about the 23 hours that you're not in the gym.

Focusing on your daily NEAT can often be the difference between failing and succeeding in your weight loss journey.

Icreasing your NEAT is going to mean you are burning more calories everyday which will help to increase your calorie deficit.

And the good news is it's actually really easy to increase your NEAT to help you lose weight.

Here's five idea's for how you can burn more calories in your day to day life;

1. Walk to the shops instead of driving
2. Taking the stairs in the office instead of the lift
3. Cycle or walk to work instead of driving
4. Walk to the gym instead of driving
5. Take a walk on your lunch break instead of sitting around

As you can see, walking is involved a lot. Having a daily goal of hitting 10,000 steps is a great way to ensure you are moving enough.

You'll be suprised how much difference making a consious effort to move more will help with your weight loss goal.

So, what are you waiting for?

Get up and get moving 🏃‍♂️

It’s friyay!! My FAVE day of the week! I get to spend the afternoon with the monkeys and it’s our takeaway & movie night! No bedtime stresses just chills and snugs. PERFECT! .
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#momlife #instamom #fitmom #headspace #workingmom #singlemom #mine #forever #love #together #neatup247 #beoutdoors

It’s friyay!! My FAVE day of the week! I get to spend the afternoon with the monkeys and it’s our takeaway & movie night! No bedtime stresses just chills and snugs. PERFECT! .
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#momlife #instamom #fitmom #headspace #workingmom #singlemom #mine #forever #love #together #neatup247 #beoutdoors

Upped my 5km wattage pb by about 5% 🚴‍♂️
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#cfd #jsa #neatup247 #cycling

Upped my 5km wattage pb by about 5% 🚴‍♂️
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#cfd #jsa #neatup247 #cycling

Non Scale Victory. I bought this jacket in 2013 on a trip to Italy. I loved it so much but by 2015 had put on so much weight I couldn’t get it on my arms, let alone do it up. This morning I tried it on “just to see” expecting it to still at least not zip and here we are. Thank you @jamessmithpt and @andrewdavispt and the #jamessmithacademy I’ve made more progress in the last just under three months than I think I’ve ever made. #trusttheprocess #progressnotperfection #jsa #neatup247

Non Scale Victory. I bought this jacket in 2013 on a trip to Italy. I loved it so much but by 2015 had put on so much weight I couldn’t get it on my arms, let alone do it up. This morning I tried it on “just to see” expecting it to still at least not zip and here we are. Thank you @jamessmithpt and @andrewdavispt and the #jamessmithacademy I’ve made more progress in the last just under three months than I think I’ve ever made. #trusttheprocess #progressnotperfection #jsa #neatup247

Mountains 6 and 7 done for Bali 3.0. Beinn Ime and Narnain. Thanks to @elaine_wallace_jsa for powering through that slog with me. 
Snowdon is next week regardless of the weather as its the only time I'll be around to do it. Before JSA Cardiff meet and the Pen Y Fan climb with @caloriedeficitcow, @pippamckean, @gemma_fucking_deficit, @andrea_horner810 and more.

Now home. Absolutely shattered.  Think a bit of a disco nap is in order! 
#jsa #cardio #weightloss #weightlosstransformation #weightlossmotivation #strength #doyouevenlift #gym #gymmotivation #gymshark #gymlife #calories #caloriedeficit #weightlifting #neatup247 #neat #fitbit #tennis #walk #extremeweightloss #hike #agility #jamessmithacademy #training #running #mountains #mountain #hiking #hikingadventures

Mountains 6 and 7 done for Bali 3.0. Beinn Ime and Narnain. Thanks to @elaine_wallace_jsa for powering through that slog with me.
Snowdon is next week regardless of the weather as its the only time I'll be around to do it. Before JSA Cardiff meet and the Pen Y Fan climb with @caloriedeficitcow, @pippamckean, @gemma_fucking_deficit, @andrea_horner810 and more.

Now home. Absolutely shattered. Think a bit of a disco nap is in order!
#jsa #cardio #weightloss #weightlosstransformation #weightlossmotivation #strength #doyouevenlift #gym #gymmotivation #gymshark #gymlife #calories #caloriedeficit #weightlifting #neatup247 #neat #fitbit #tennis #walk #extremeweightloss #hike #agility #jamessmithacademy #training #running #mountains #mountain #hiking #hikingadventures

Every day living in Paris, I’m faced with this decision daily, multiple times a day. Will I take the escalator or the stairs?
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Ever since I found out about #neatup247 , I always pick the stairs now. Even if I’m tired, or feeling lazy. These are the kind of decisions have changed my life.
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In the end, that’s all weight loss is: tons of little decisions made one after another made in the benefit of your health and your body.
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#weightloss #weightlossjourney #weightlosssupport #nevertoolatetostart #healthier #before #obesetofit #ladyboss #losingweight #weightlossdiary #weightlosscommunity #fit #fitness #fitnessmotivation #getfitordietrying #fitnessgirl #trying #macros #countingmacros #mfp #myfitnesspal #naturalweightloss #myweightlossjournal #progress #progressnotperfection #health #selflove

Every day living in Paris, I’m faced with this decision daily, multiple times a day. Will I take the escalator or the stairs?
.
Ever since I found out about #neatup247 , I always pick the stairs now. Even if I’m tired, or feeling lazy. These are the kind of decisions have changed my life.
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In the end, that’s all weight loss is: tons of little decisions made one after another made in the benefit of your health and your body.
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#weightloss #weightlossjourney #weightlosssupport #nevertoolatetostart #healthier #before #obesetofit #ladyboss #losingweight #weightlossdiary #weightlosscommunity #fit #fitness #fitnessmotivation #getfitordietrying #fitnessgirl #trying #macros #countingmacros #mfp #myfitnesspal #naturalweightloss #myweightlossjournal #progress #progressnotperfection #health #selflove

#selfie I don’t look very impressed. Come out the gym with the major hump 😡 A quick #chest session done ✅ we mange’s 60kg on the bench 2 sets of8 1 set of4 dropped to 55kgfor 2 x 12 reps followed by few other bits untill my arm kept failing on my8 rep of dB press on every set wanker #gymlife#gym#workout#shredding#lean#diet#cutting#calories#90daysss#neatup247#jsa#nofilter#fridaymood

#selfie I don’t look very impressed. Come out the gym with the major hump 😡 A quick #chest session done ✅ we mange’s 60kg on the bench 2 sets of8 1 set of4 dropped to 55kgfor 2 x 12 reps followed by few other bits untill my arm kept failing on my8 rep of dB press on every set wanker #gymlife #gym #workout #shredding #lean #diet #cutting #calories #90daysss #neatup247 #jsa #nofilter #fridaymood

Getting my new colleagues involved in the Neatup247 movement #neatup247 #newjobnewpals

Getting my new colleagues involved in the Neatup247 movement #neatup247 #newjobnewpals

Men down! Friday funday... fatigued as f... yesterday and they wanted a hiit session today... as usual , no one died, only a little bit dead 💀. Brutal ladder hiit, with a finisher that finished us 😂. Roll on Bank Holiday weekend ... I can feel some cleansing cold beer 🍻 and gin coming on.  #smashedit #foodfit #fitfood #foodporn #fitstagran #foodfitness #instafit #fatloss #bodybuilding #buildingmuscle #oldguysrule  #gymbuddy #nutrition #diet #gains #bodycoachgraduate #gainsveins #fitfam #fitnessfamily #trainhard #trainsmart #nevermissamonday #gymmotivation #trx #jamessmithacademy #jsam  #outdoorgym #healthyfood #healthylifestyle #neatup247

Men down! Friday funday... fatigued as f... yesterday and they wanted a hiit session today... as usual , no one died, only a little bit dead 💀. Brutal ladder hiit, with a finisher that finished us 😂. Roll on Bank Holiday weekend ... I can feel some cleansing cold beer 🍻 and gin coming on. #smashedit #foodfit #fitfood #foodporn #fitstagran #foodfitness #instafit #fatloss #bodybuilding #buildingmuscle #oldguysrule #gymbuddy #nutrition #diet #gains #bodycoachgraduate #gainsveins #fitfam #fitnessfamily #trainhard #trainsmart #nevermissamonday #gymmotivation #trx #jamessmithacademy #jsam #outdoorgym #healthyfood #healthylifestyle #neatup247

Not the most glamorous place to eat lunch 😂 in a doorway in Notting Hill but I was hungry 🤷🏽‍♀️ marinated chicken breast, tomato & basil flavour rice, green beans, onion, peppers, garlic, cherry tomatoes, turkey bacon, lemon juice and lots of herbs and spices 🍴 422 calories & 64.1g of protein 
#calories #fatloss #fatlossjourney #caloriecounting #diet #fatlossjourney #dieting #myfitnesspal #health #mealprep #weightloss #caloriedeficit #calories #CDF #caloriefuckingdeficit #CFD #neatup247 #jamessmithacademy #jsam #balichallenge #jsabalichallenge #jsachallenge #bali3

Not the most glamorous place to eat lunch 😂 in a doorway in Notting Hill but I was hungry 🤷🏽‍♀️ marinated chicken breast, tomato & basil flavour rice, green beans, onion, peppers, garlic, cherry tomatoes, turkey bacon, lemon juice and lots of herbs and spices 🍴 422 calories & 64.1g of protein
#calories #fatloss #fatlossjourney #caloriecounting #diet #fatlossjourney #dieting #myfitnesspal #health #mealprep #weightloss #caloriedeficit #calories #CDF #caloriefuckingdeficit #CFD #neatup247 #jamessmithacademy #jsam #balichallenge #jsabalichallenge #jsachallenge #bali3

Creature of habit for @jimbuddy but #NewnessReview is for that @questeurope Chocolate Sprinkled Doughnut Bar 🍩🍫 (Cals 190 P20 C 18 F 8) Now I don't know if it was eating the Jim Buddy prior or just the bar, but I wasn't a fan at all 😬😬 Beaut looking bar, so many sprinkles and a dark chocolate covering but the praise stops there.... Chalky texture, overly protein taste and just poor compared to so many other good bar out there at the moment!! 😣 Don't get me wrong I'm normally flying the flag for Quest, love a Mint Choc Chunk, Cookie Dough or Cookies and Cream but they're just lacking with new innovative winners 👎 Keep trying Quest and don't give up!!! 👍 Training wise... Wanted to deadlift, station was busy so hit a Push day instead and it felt strong so good pump going into the Bank Holiday weekend! Keep lifting heavy and eating good 👊💪👊

Creature of habit for @jimbuddy but #NewnessReview is for that @questeurope Chocolate Sprinkled Doughnut Bar 🍩🍫 (Cals 190 P20 C 18 F 8) Now I don't know if it was eating the Jim Buddy prior or just the bar, but I wasn't a fan at all 😬😬 Beaut looking bar, so many sprinkles and a dark chocolate covering but the praise stops there.... Chalky texture, overly protein taste and just poor compared to so many other good bar out there at the moment!! 😣 Don't get me wrong I'm normally flying the flag for Quest, love a Mint Choc Chunk, Cookie Dough or Cookies and Cream but they're just lacking with new innovative winners 👎 Keep trying Quest and don't give up!!! 👍 Training wise... Wanted to deadlift, station was busy so hit a Push day instead and it felt strong so good pump going into the Bank Holiday weekend! Keep lifting heavy and eating good 👊💪👊

Not exactly the cleanest, but 95kg 💪🏻🙌🏻
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Slowly getting to that 100kg deadlift😭
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Its so difficult to build up strength in a calorie deficit, its not impossible‼️
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After this weekend im considering upping my calories so i can build some muscle and strength✌🏻
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Little addicted to my lifts now, i love pushing my self and seeing progress✅
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I am working on my other lifts not just deadlifts btw😂
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My squat is 60kg for 5 reps 🏋🏻‍♀️
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My bench is 30kg 😒 only just started working on my bench ‼️
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 Want to get in on the action and get a discount? Use code 'FATTOFIT' on this page https://teamrhfitness.com/team-rh-lifeplan/ 
#determination #teamrh #teamrhfitness #fitness #fitnessmotivation #teamrhhustle #gym #gymmotivation #weightlosstransformation #weightlossmotivation #strongwomen #ad #hustleforthemuscle #hustle #graft #muscle #weighttrainingforwomen #powerfulwomen #growthmindset #neatup247 #caloriedefecit

Not exactly the cleanest, but 95kg 💪🏻🙌🏻

Slowly getting to that 100kg deadlift😭

Its so difficult to build up strength in a calorie deficit, its not impossible‼️

After this weekend im considering upping my calories so i can build some muscle and strength✌🏻

Little addicted to my lifts now, i love pushing my self and seeing progress✅

I am working on my other lifts not just deadlifts btw😂

My squat is 60kg for 5 reps 🏋🏻‍♀️

My bench is 30kg 😒 only just started working on my bench ‼️

Want to get in on the action and get a discount? Use code 'FATTOFIT' on this page https://teamrhfitness.com/team-rh-lifeplan/
#determination #teamrh #teamrhfitness #fitness #fitnessmotivation #teamrhhustle #gym #gymmotivation #weightlosstransformation #weightlossmotivation #strongwomen #ad #hustleforthemuscle #hustle #graft #muscle #weighttrainingforwomen #powerfulwomen #growthmindset #neatup247 #caloriedefecit

Little Friday science experiment for my charity event come 9 weeks tomorrow - .more info to follow .
“The impediment to action advances action.What stands in the way becomes the way." - Marcus Aurelius
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@jayalderton ✅
#trainwithjay #J8challenge
@jamessmithpt ✅
#jamessmithacademy #cfd 
@diren.kartal ✅
#neatup247
@andrewdavispt ✅
#prime28
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Little Friday science experiment for my charity event come 9 weeks tomorrow - .more info to follow .
“The impediment to action advances action.What stands in the way becomes the way." - Marcus Aurelius
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@jayalderton
#trainwithjay #J8challenge
@jamessmithpt
#jamessmithacademy #cfd
@diren.kartal
#neatup247
@andrewdavispt
#prime28
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Last Friday night I over indulged and I thoroughly enjoyed it 😋😝
The rest of the week was about damage limitation. 
Life is for living so I’m not going to be down on myself for gaining a pound. 
#myweightlossjourney #weightlossjourney #weightloss #healthyeating #homecooking #fitness #nutrition #caloriecounting #exercise #caloriefuckingdeficit #countingsteps #neatup247 #motivated #determined #iwillsucceed #100lbsdown #100poundsdown #macros #100lbslost #100poundclub #7stonegone #onederland #myfitnesspal

Last Friday night I over indulged and I thoroughly enjoyed it 😋😝
The rest of the week was about damage limitation.
Life is for living so I’m not going to be down on myself for gaining a pound.
#myweightlossjourney #weightlossjourney #weightloss #healthyeating #homecooking #fitness #nutrition #caloriecounting #exercise #caloriefuckingdeficit #countingsteps #neatup247 #motivated #determined #iwillsucceed #100lbsdown #100poundsdown #macros #100lbslost #100poundclub #7stonegone #onederland #myfitnesspal

My stomping ground ..Albert college love it 🏃‍♀️🚶‍♀️💁‍♀️#neatup247 #walkingthelegsoffme #freshairandexercisegoodforthesoul

My stomping ground ..Albert college love it 🏃‍♀️🚶‍♀️💁‍♀️ #neatup247 #walkingthelegsoffme #freshairandexercisegoodforthesoul

Breakfasts 1 and 2: ate ‘em up. I’ve been awake since 4:30am so I don’t feel bad for consuming 1000 cals before lunch! 😊 Protein is well on target and I’m feeling sated. For now... #whenisitlunchtime 😁#balichallenge #fitnessmotivation #jamessmithpt #caloriefuckingsurplus #cfd #jsam #jsa #neatup247

Breakfasts 1 and 2: ate ‘em up. I’ve been awake since 4:30am so I don’t feel bad for consuming 1000 cals before lunch! 😊 Protein is well on target and I’m feeling sated. For now... #whenisitlunchtime 😁 #balichallenge #fitnessmotivation #jamessmithpt #caloriefuckingsurplus #cfd #jsam #jsa #neatup247

Lovely coffee on the beach with my nephew this morning, getting some steps in and enjoying the sun 🌞
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#instafit #neatup247 #summer #fitness #lifestyle #balance #findingmybalance #health

Lovely coffee on the beach with my nephew this morning, getting some steps in and enjoying the sun 🌞
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#instafit #neatup247 #summer #fitness #lifestyle #balance #findingmybalance #health