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  • ื”ืฉื ื™ื ื”ืื—ืจื•ื ื•ืช ืฉืœ ื—ื™ื™ ืขื‘ืจื• ื›ืชื”ืœื™ืš ืืจื•ืš, ืงืฉื”, ืžื™ื™ื’ืข ื•ืžื™ื™ืกืจ ืœืฆื“ ื”ืžื•ืŸ ืชืžื™ื›ื”, ืื”ื‘ื”, ื”ืงืฉื‘ื” ื•ืขื–ืจื” .. ื‘ืขื™ืงืจ ืขืฆืžื™ืช.
    ื‘ืชื”ืœื™ืš ื”ื–ื” ืœืžื“ืชื™ ืขืœ ื”ืกื‘ื™ื‘ื” ื”ื—ื‘ืจืชื™ืช - ืขื“ ื›ืžื” ื”ื—ื‘ืจื” ืฉืœื ื• ืžืงื˜ืœื’ืช, ืฉื•ืคื˜ืช, ืžืื™ื™ืžืช ื•ื“ื•ื—ื” ืื ืฉื™ื ืฉื”ื ืœื ืดื‘ื ื•ืจืžื”ืด ืฉืœื”ื, ืขื“ ื›ืžื” ื”ื—ื™ืฆื•ื ื™ื•ืช ืžืฉืคื™ืขื” ื•ืžืกืžื ืช ืื ืฉื™ื ืœื˜ื•ื‘ื” ื•ื‘ืขื™ืงืจ ืœืจืขื” ื›ืฉืื ื• ืœื ื“ื•ืžื™ื ืœืื“ื ืฉื ืžืฆื ืœื™ื“ื ื• ืื• ื‘ืจืฉืชื•ืช ื”ื—ื‘ืจืชื™ื•ืช ืฉืคืชื—ื ื• ืื•ื‘ืกืกื™ื‘ื™ื•ืช ื›ืœื›ืš ืงืฉื”.
    ืœืฆื“ ื–ื” ืœืžื“ืชื™ ืœื”ืกืชื›ืœ ืขืœ ื”ืื—ืจ, ืœืงื‘ืœ ื™ื•ืชืจ ืืช ื”ืฉื•ื ื”, ืœื”ืืžื™ืŸ ื•ืœืชืช ืฆืณืื ืก ืฉื•ื•ื” ืœื›ืœ ืื—ื“ ื‘ืืฉืจ ื”ื•ื ืžื‘ืœื™ ืœืฉืคื•ื˜ ืขืœ ืคื™ ื“ืขื•ืช ืงื“ื•ืžื•ืช ืื• ืจื•ืฉื ืจืืฉื•ื ื™.
    ืœืžื“ืชื™ ืœื”ื™ื•ืช ืืžื™ืชื™ืช ืœืขืฆืžื™ ื•ืœืืžืช ืฉืœื™, ืœื”ืงืฉื™ื‘ ืœืจืฆื•ื ื•ืช ืฉืœื™, ืœืžื—ืฉื‘ื•ืช ืฉืœื™, ืœืœื›ืช ืื—ืจื™ ื”ืœื‘ ืฉืœื™.
    ืœืžื“ืชื™ ืœื”ืขืจื™ืš ืืช ืขืฆืžื™ ื•ืืช ื”ืืžื•ื ื•ืช ืฉืœื™, ืœืกืžื•ืš ื•ืœื”ืืžื™ืŸ ื‘ืขืฆืžื™ ื›ืžื• ืฉืืฃ ืื—ื“ ืœื ืขืฉื” ืžืขื•ืœื! ืœืžื“ืชื™ ืœื”ื’ื“ื™ืœ ื•ืœื”ืื“ื™ืจ ืืช ืขืฆืžื™ ืœืขืžื•ื“ ื‘ื‘ื™ื˜ื—ื•ืŸ ืžืื—ื•ืจื™ ื”ืžื™ืœื” ืฉืœื™ ื•ืœื ืœื”ื™ื•ืช ื—ืกืจืช ื‘ื˜ื—ื•ืŸ - ืคื™ืชื—ืชื™ \ ื’ื™ื“ืœืชื™ \ ื‘ื ื™ืชื™ ืœืขืฆืžื™ ืขืžื•ื“ ืฉื“ืจื” ื•ื‘ื˜ื—ื•ืŸ .. ืœื‘ื“ ! ืœื’ืžืจื™ ืœื‘ื“ .
    ื’ื™ืœื™ืชื™ ื‘ืขืฆืžื™ ืขื•ืœื ื•ืžืœื•ืื• ืฉื”ื™ื” ื—ื‘ื•ื™ ืžืื—ื•ืจื™ ื—ื•ืžื•ืช ืฉืœื ื”ื™ื• ื ืคืจืฆื•ืช ืœืขื•ืœื!
    ื’ื™ืœื™ืชื™ ืžื” ื–ื• ืื”ื‘ื” - ืžื” ื–ื• ืื”ื‘ื” ืขืฆืžื™ืช, ืื™ืš ื–ื” ืœื”ืจื’ื™ืฉ ืœืงื‘ืœ ืื”ื‘ื” ื‘ื—ื–ืจื”! ื“ื‘ืจ ืฉืœื ื™ื“ืขืชื™ ืœืงื‘ืœ ื•ืœื ื™ื“ืขืชื™ ืฉืงื™ื™ื.
    ืœืžื“ืชื™ ืœืื”ื•ื‘ ืืช ืขืฆืžื™!!!! ื“ื‘ืจ ืฉืœื ื”ื™ื” ืžืขื•ืœื .. ื“ื‘ืจ ืฉืœื ื”ื•ืจื’ืฉ ืืฆืœื™ ืืคื™ืœื• ืœื ืœืฉื ื™ื” ืื—ืช ื‘ื›ืœ ื”ื–ืžืŸ ื”ื–ื” ืฉืื ื™ ื ื•ืฉืžืช.
    ืœืžื“ืชื™ ืžื–ื” ืœื”ื™ื•ืช ืื”ื•ื‘ื” ื•ื ืื”ื‘ืช ..
    ื”ื‘ื ืชื™ ืฉื–ื” ื‘ืกื“ืจ ืœื”ื™ืฉื‘ืจ ืœืคืขืžื™ื ื•ืฉืžื•ืชืจ ืœื‘ื›ื•ืช ืžื™ื“ื™ ืคืขื, ื”ื‘ื ืชื™ ืฉืœื ื”ื›ืœ ืฆืจื™ืš ืœื”ื™ื•ืช ืขืœ ื”ื›ืชืคื™ื™ื ืฉืœื™ ื•ืฉืืคืฉืจ ืœื‘ื›ื•ืช ืขืœ ื”ื›ืชืฃ ืฉืœ ืžื™ืฉื”ื• ืื—ืจ ืฉื–ื” ืœื ืื ื™.
    ื›ืœ ื”ืชื”ืœื™ืš ื”ื–ื”, ื”ืœืžื™ื“ื” ื”ื–ื• ื”ื‘ื™ืื” ืื•ืชื™ ืœืืŸ ืฉืื ื™ ื”ื™ื•ื .. ื”ื“ืจืš ืœื ื”ื™ื™ืชื” ืงืœื” ื•ื”ื™ื• ืžืขื™ื“ื•ืช, ื›ืื‘, ื‘ื›ื™ ืื‘ืœ ืขื ื”ืžื•ืŸ ืงื‘ืœื” ื•ืื”ื‘ื” ื•ื”ื“ืจืš ืขื•ื“ ืืจื•ื›ื” .. ืื ื™ ืขื“ื™ื™ืŸ ืฆืจื™ื›ื” ืœืœืžื•ื“ ืœืื”ื•ื‘ ืืช ืขืฆืžื™ ืขื“ ื”ืกื•ืฃ ืขื ื›ืœ ื”ืคื’ืžื™ื ื•ื”ื“ื‘ืจื™ื ืฉืื™ืŸ ื‘ื™ื›ื•ืœืชื™ ืœืฉื ื•ืช, ืœืฉื—ืจืจ ืืช ื”ืชืคื™ืกื” ืžื”ืขื‘ืจ ืœื”ืชื—ื™ืœ ืœื—ื™ื•ืช ื™ื•ืชืจ ืืช ื”ื”ื•ื•ื” ื‘ืฉืœืžื•ืชื•.
    ืžืกืงื ืชื™ ื”ืกื•ืคื™ืช ืžื›ืœ ื”ืชื”ืœื™ืš ื”ื–ื” ื”ื•ื - ืชืื”ื‘ื• ืืช ืขืฆืžื›ื - ืื ืืชื ืœื ืชืื”ื‘ื• ื•ืชืจื™ืžื• ืœืขืฆืžื›ื ืืฃ ืื—ื“ ืœื ื™ืขืฉื” ืืช ื–ื” ื‘ืžืงื•ืžื›ื, ืชืขืจื™ื›ื• ืืช ืขืฆืžื›ื ื•ืชื”ื™ื• ื’ืื™ื ! ืื ืœื™ื‘ื›ื ื—ืคืฅ ื‘ืฉื™ื ื•ื™ ืชืชื—ื™ืœื• ืœื”ื ื™ืข ื›ื™ ืืฃ ืื—ื“ ืœื ื™ืขืฉื” ืืช ื–ื” ื‘ืฉื‘ื™ืœื›ื .. ื™ืฉ ืขื•ืœื ืฉืœื ื‘ื—ื•ืฅ ืฉืžื—ื›ื” โค
    #10yearchallange #challengeaccepted #confidence #love #loveyourself #fitness #fitnessgirl #transformation
  • ื”ืฉื ื™ื ื”ืื—ืจื•ื ื•ืช ืฉืœ ื—ื™ื™ ืขื‘ืจื• ื›ืชื”ืœื™ืš ืืจื•ืš, ืงืฉื”, ืžื™ื™ื’ืข ื•ืžื™ื™ืกืจ ืœืฆื“ ื”ืžื•ืŸ ืชืžื™ื›ื”, ืื”ื‘ื”, ื”ืงืฉื‘ื” ื•ืขื–ืจื” .. ื‘ืขื™ืงืจ ืขืฆืžื™ืช.
ื‘ืชื”ืœื™ืš ื”ื–ื” ืœืžื“ืชื™ ืขืœ ื”ืกื‘ื™ื‘ื” ื”ื—ื‘ืจืชื™ืช - ืขื“ ื›ืžื” ื”ื—ื‘ืจื” ืฉืœื ื• ืžืงื˜ืœื’ืช, ืฉื•ืคื˜ืช, ืžืื™ื™ืžืช ื•ื“ื•ื—ื” ืื ืฉื™ื ืฉื”ื ืœื ืดื‘ื ื•ืจืžื”ืด ืฉืœื”ื, ืขื“ ื›ืžื” ื”ื—ื™ืฆื•ื ื™ื•ืช ืžืฉืคื™ืขื” ื•ืžืกืžื ืช ืื ืฉื™ื ืœื˜ื•ื‘ื” ื•ื‘ืขื™ืงืจ ืœืจืขื” ื›ืฉืื ื• ืœื ื“ื•ืžื™ื ืœืื“ื ืฉื ืžืฆื ืœื™ื“ื ื• ืื• ื‘ืจืฉืชื•ืช ื”ื—ื‘ืจืชื™ื•ืช ืฉืคืชื—ื ื• ืื•ื‘ืกืกื™ื‘ื™ื•ืช ื›ืœื›ืš ืงืฉื”.
ืœืฆื“ ื–ื” ืœืžื“ืชื™ ืœื”ืกืชื›ืœ ืขืœ ื”ืื—ืจ, ืœืงื‘ืœ ื™ื•ืชืจ ืืช ื”ืฉื•ื ื”, ืœื”ืืžื™ืŸ ื•ืœืชืช ืฆืณืื ืก ืฉื•ื•ื” ืœื›ืœ ืื—ื“ ื‘ืืฉืจ ื”ื•ื ืžื‘ืœื™ ืœืฉืคื•ื˜ ืขืœ ืคื™ ื“ืขื•ืช ืงื“ื•ืžื•ืช ืื• ืจื•ืฉื ืจืืฉื•ื ื™.
ืœืžื“ืชื™ ืœื”ื™ื•ืช ืืžื™ืชื™ืช ืœืขืฆืžื™ ื•ืœืืžืช ืฉืœื™, ืœื”ืงืฉื™ื‘ ืœืจืฆื•ื ื•ืช ืฉืœื™, ืœืžื—ืฉื‘ื•ืช ืฉืœื™, ืœืœื›ืช ืื—ืจื™ ื”ืœื‘ ืฉืœื™.
ืœืžื“ืชื™ ืœื”ืขืจื™ืš ืืช ืขืฆืžื™ ื•ืืช ื”ืืžื•ื ื•ืช ืฉืœื™, ืœืกืžื•ืš ื•ืœื”ืืžื™ืŸ ื‘ืขืฆืžื™ ื›ืžื• ืฉืืฃ ืื—ื“ ืœื ืขืฉื” ืžืขื•ืœื! ืœืžื“ืชื™ ืœื”ื’ื“ื™ืœ ื•ืœื”ืื“ื™ืจ ืืช ืขืฆืžื™ ืœืขืžื•ื“ ื‘ื‘ื™ื˜ื—ื•ืŸ ืžืื—ื•ืจื™ ื”ืžื™ืœื” ืฉืœื™ ื•ืœื ืœื”ื™ื•ืช ื—ืกืจืช ื‘ื˜ื—ื•ืŸ - ืคื™ืชื—ืชื™ \ ื’ื™ื“ืœืชื™ \ ื‘ื ื™ืชื™ ืœืขืฆืžื™ ืขืžื•ื“ ืฉื“ืจื” ื•ื‘ื˜ื—ื•ืŸ .. ืœื‘ื“ ! ืœื’ืžืจื™ ืœื‘ื“ .
ื’ื™ืœื™ืชื™ ื‘ืขืฆืžื™ ืขื•ืœื ื•ืžืœื•ืื• ืฉื”ื™ื” ื—ื‘ื•ื™ ืžืื—ื•ืจื™ ื—ื•ืžื•ืช ืฉืœื ื”ื™ื• ื ืคืจืฆื•ืช ืœืขื•ืœื!
ื’ื™ืœื™ืชื™ ืžื” ื–ื• ืื”ื‘ื” - ืžื” ื–ื• ืื”ื‘ื” ืขืฆืžื™ืช, ืื™ืš ื–ื” ืœื”ืจื’ื™ืฉ ืœืงื‘ืœ ืื”ื‘ื” ื‘ื—ื–ืจื”! ื“ื‘ืจ ืฉืœื ื™ื“ืขืชื™ ืœืงื‘ืœ ื•ืœื ื™ื“ืขืชื™ ืฉืงื™ื™ื. 
ืœืžื“ืชื™ ืœืื”ื•ื‘ ืืช ืขืฆืžื™!!!! ื“ื‘ืจ ืฉืœื ื”ื™ื” ืžืขื•ืœื .. ื“ื‘ืจ ืฉืœื ื”ื•ืจื’ืฉ ืืฆืœื™ ืืคื™ืœื• ืœื ืœืฉื ื™ื” ืื—ืช ื‘ื›ืœ ื”ื–ืžืŸ ื”ื–ื” ืฉืื ื™ ื ื•ืฉืžืช. 
ืœืžื“ืชื™ ืžื–ื” ืœื”ื™ื•ืช ืื”ื•ื‘ื” ื•ื ืื”ื‘ืช ..
ื”ื‘ื ืชื™ ืฉื–ื” ื‘ืกื“ืจ ืœื”ื™ืฉื‘ืจ ืœืคืขืžื™ื ื•ืฉืžื•ืชืจ ืœื‘ื›ื•ืช ืžื™ื“ื™ ืคืขื, ื”ื‘ื ืชื™ ืฉืœื ื”ื›ืœ ืฆืจื™ืš ืœื”ื™ื•ืช ืขืœ ื”ื›ืชืคื™ื™ื ืฉืœื™ ื•ืฉืืคืฉืจ ืœื‘ื›ื•ืช ืขืœ ื”ื›ืชืฃ ืฉืœ ืžื™ืฉื”ื• ืื—ืจ ืฉื–ื” ืœื ืื ื™.
ื›ืœ ื”ืชื”ืœื™ืš ื”ื–ื”, ื”ืœืžื™ื“ื” ื”ื–ื• ื”ื‘ื™ืื” ืื•ืชื™ ืœืืŸ ืฉืื ื™ ื”ื™ื•ื .. ื”ื“ืจืš ืœื ื”ื™ื™ืชื”  ืงืœื” ื•ื”ื™ื• ืžืขื™ื“ื•ืช, ื›ืื‘, ื‘ื›ื™ ืื‘ืœ ืขื ื”ืžื•ืŸ ืงื‘ืœื” ื•ืื”ื‘ื” ื•ื”ื“ืจืš ืขื•ื“ ืืจื•ื›ื” .. ืื ื™ ืขื“ื™ื™ืŸ ืฆืจื™ื›ื” ืœืœืžื•ื“ ืœืื”ื•ื‘ ืืช ืขืฆืžื™ ืขื“ ื”ืกื•ืฃ ืขื ื›ืœ ื”ืคื’ืžื™ื ื•ื”ื“ื‘ืจื™ื ืฉืื™ืŸ ื‘ื™ื›ื•ืœืชื™ ืœืฉื ื•ืช, ืœืฉื—ืจืจ ืืช ื”ืชืคื™ืกื” ืžื”ืขื‘ืจ ืœื”ืชื—ื™ืœ ืœื—ื™ื•ืช ื™ื•ืชืจ ืืช ื”ื”ื•ื•ื” ื‘ืฉืœืžื•ืชื•.
ืžืกืงื ืชื™ ื”ืกื•ืคื™ืช ืžื›ืœ ื”ืชื”ืœื™ืš ื”ื–ื” ื”ื•ื - ืชืื”ื‘ื• ืืช ืขืฆืžื›ื - ืื ืืชื ืœื ืชืื”ื‘ื• ื•ืชืจื™ืžื• ืœืขืฆืžื›ื ืืฃ ืื—ื“ ืœื ื™ืขืฉื” ืืช ื–ื” ื‘ืžืงื•ืžื›ื, ืชืขืจื™ื›ื• ืืช ืขืฆืžื›ื ื•ืชื”ื™ื• ื’ืื™ื ! ืื ืœื™ื‘ื›ื ื—ืคืฅ ื‘ืฉื™ื ื•ื™ ืชืชื—ื™ืœื• ืœื”ื ื™ืข ื›ื™ ืืฃ ืื—ื“ ืœื ื™ืขืฉื” ืืช ื–ื” ื‘ืฉื‘ื™ืœื›ื .. ื™ืฉ ืขื•ืœื ืฉืœื ื‘ื—ื•ืฅ ืฉืžื—ื›ื” โค
#10yearchallange #challengeaccepted #confidence #love #loveyourself #fitness #fitnessgirl #transformation
  •  1  1 12 seconds ago
  • How do you increase your value? By becoming better!
  • How do you increase your value? By becoming better!
  •  1  1 1 minute ago
  • ๐ŸฅคJUICE DIETS ARE BULLSHIT๐Ÿฅค
    .
    .
    So I was walking around the gym yesterday evening and overheard one lady describing her juice diet as they were leaving.
    .
    .
    Now I know what you're thinking, "don't eavesdrop Luke, it's rude." And to that I say, "piss off, this isn't about me."
    .
    .
    How on Earth can a juice diet be good for us if our bodies have a pretty intricately designed tool to begin the process of breaking down food for digestion? WE ARE SUPPOSED TO EAT. Eating can be a pleasurable experience and not a hindrance to our goals or causing us not like what we see in the mirror (the mirror thing is a whole different topic so we'll come back that another day)
    .
    .
    A lot of us probably know someone that succeeded in losing body fat through a juice diet so it must work right?! .
    .
    The answer: Sort of.
    .
    .
    These juice diets just put you in a calorie deficit. As long as calories in are fewer than calories out, we'll lose weight. It really is as simple as that. .
    .
    But as soon as anyone using these juices goes back to 'real' food, they'll be back to square one so fucking quick, their head'll spin quicker than that blender of theirs.
    .
    .
    A calorie deficit can be achieved by eating ANYTHING really. As long as calories in < calories out, you'll lose weight. Sure you still have to make smart choices for the sake of your health. Try to avoid keeping the numbers down by soley consuming Maccas is you can but here's the kicker...
    .
    .
    If you maintain a calorie deficit, you'll keep losing weight AND if you do it by eating 'normal' food, YOU CAN SUSTAIN IT!!! Yes, you can keep going and it'll never feel like a diet! This is the best part guys, you can enjoy your food, keep losing weight AND not live on fucking juice.
  • ๐ŸฅคJUICE DIETS ARE BULLSHIT๐Ÿฅค
.
.
So I was walking around the gym yesterday evening and overheard one lady describing her juice diet as they were leaving.
.
.
Now I know what you're thinking, "don't eavesdrop Luke, it's rude." And to that I say, "piss off, this isn't about me."
.
.
How on Earth can a juice diet be good for us if our bodies have a pretty intricately designed tool to begin the process of breaking down food for digestion? WE ARE SUPPOSED TO EAT. Eating can be a pleasurable experience and not a hindrance to our goals or causing us not like what we see in the mirror (the mirror thing is a whole different topic so we'll come back that another day)
.
.
A lot of us probably know someone that succeeded in losing body fat through a juice diet so it must work right?! .
.
The answer: Sort of.
.
.
These juice diets just put you in a calorie deficit. As long as calories in are fewer than calories out, we'll lose weight. It really is as simple as that. .
.
But as soon as anyone using these juices goes back to 'real' food, they'll be back to square one so fucking quick, their head'll spin quicker than that blender of theirs.
.
.
A calorie deficit can be achieved by eating ANYTHING really. As long as calories in < calories out, you'll lose weight. Sure you still have to make smart choices for the sake of your health. Try to avoid keeping the numbers down by soley consuming Maccas is you can but here's the kicker...
.
.
If you maintain a calorie deficit, you'll keep losing weight AND if you do it by eating 'normal' food, YOU CAN SUSTAIN IT!!! Yes, you can keep going and it'll never feel like a diet! This is the best part guys, you can enjoy your food, keep losing weight AND not live on fucking juice.
  •  1  1 1 minute ago
  •  6  2 1 minute ago
  • "Nothing has transformed my life more than realizing that it's a waste of time to evaluate my worthiness by weighing the reaction of the people in the stands." - Brenรฉ Brown .
    This photo is me in my joy. I love it. And I'm so excited that I've made the most awesome decision to see Brenรฉ Brownย live in Melbourne this year! YAY!! I cant tell you how much I credit Brenรฉ's work. The woman is utterly life changing. I wouldn't be doing my work without her research into shame and vulnerability, it's been fundamental to my decision to stand behind what I do and has completely changed my life (and the lives of many of my clients). I couldn't be more grateful.
    And it's just the beginning.
    #brenebrown #transformation #vulnerability #joy
  • "Nothing has transformed my life more than realizing that it's a waste of time to evaluate my worthiness by weighing the reaction of the people in the stands." - Brenรฉ Brown .
This photo is me in my joy. I love it. And I'm so excited that I've made the most awesome decision to see Brenรฉ Brownย live in Melbourne this year! YAY!! I cant tell you how much I credit Brenรฉ's work. The woman is utterly life changing. I wouldn't be doing my work without her research into shame and vulnerability, it's been fundamental to my decision to stand behind what I do and has completely changed my life (and the lives of many of my clients). I couldn't be more grateful. 
And it's just the beginning. 
#brenebrown #transformation #vulnerability #joy
  •  0  0 1 minute ago
  • ITโ€™S GRILL TIME UP IN HERE: Donโ€™t let anyone tell you that you canโ€™t eat veggies on keto or that keto is categorically unhealthy for you. Get your carbs from an abundant source of green veggies and keep them under 50g a day along with your source of good fats and good proteins and youโ€™re golden.
  • ITโ€™S GRILL TIME UP IN HERE: Donโ€™t let anyone tell you that you canโ€™t eat veggies on keto or that keto is categorically unhealthy for you. Get your carbs from an abundant source of green veggies and keep them under 50g a day along with your source of good fats and good proteins and youโ€™re golden.
  •  3  1 1 minute ago