#girlswhotrain

Never forget where you come from. Never forget where and why you started something. Stand tall and be proud of who you are. #finnishgirl #selfie #selfportrait #tbt #throwbackthursday #longhair #blonde #gorillawearusa #gorillawear #inkedgirls #inkedbabes #girlswithink #girlswithtattoos #dragontattoo #girlwiththedragontattoo #armtattoo #fitchicks #fitgirls #gymgirl #fitspo #fitfam #girlswholift #girlswithmuscle #girlswhotrain #motivation #timantitonikuisia #pipopäässäpakkasellakotiinkelpaahoiperrella

#TransformationTuesday I just felt I had to share this since I got my Facebook memories today and I had been so happy 3 yrs ago when I had done 20kg on leg press. It really made me stop for a moment and think about this path I’ve been on for a bit over 3yrs now. So much has happened. My body has changed so much. My whole mindset has changed so much. My eating habits have changed a lot (I still love and eat bread tho’, haha). It has been bumpy ride with setbacks, but nothing worth having comes easy. My body is strongest it has ever been (and at the same time my lungs are shittiest they have ever been). I might not have six pack that you can see from 2 kilometers away, but it doesn’t matter to me. I have strong legs, strong arms, strong mind, I feel happy in my body and that matters to me the most. Happy Tuesday guys! ✌#finnishgirl #selfie #mirrorselfie #longhair #progress #leggains #bootygainz #glutes #glutegainz #fitchicks #fitgirls #transformation #gymgirl #girlswholift #girlswhotrain #girlswhosquat #girlswithmuscle #effyourbeautystandards #fitfam #fitspo #fitness #motivation #anorexiarecovery #chronicillnesswarrior

Happy Monday ya'all! Rise and shine! Head towards this new week ahead. Refocus, new chances and possibilities, time to work towards on those goals. Hard work always pays off.
Also, I am very happy to be a ambassador for Just Strong brand. Sharing the same beliefs, whatever pushes you down, you just push yourself back up and try again. Link in my profile to their web page and don’t forget to use code EIKAVALKO10 for discount. Stay strong fam! #finnishgirl #nofilter #selfie #selfpic #ireland #kildare #juststrong #bejuststrong #mondaymotivation #motivation #empowering #blonde #longhair #makeup #superdry #fitspo #fitfam #irishfitfam #girlswholift #girlswhotrain #girlswithmuscles #fitchicks #fitgirls #gymgirl #strongnotskinny #fitness #inkedlifters #bossgirls #riseandshine #jokoriittää

New week ahead. Feeling good, taking these good, positive vibes and letting them guide me through another week of working hard, both at work and at the gym. I feel like I am living my life to the fullest at the moment. Happy with my life right now and excited where it is taking me. I’ve been smashing my goals, little by little, one step at a time and now my eyes are on that final goal, gaining that one last kilo. Satiesfied, but not settling. Not letting my illness stop or define me. I am more than my illness.
#finnishgirl #nofilter #selfie #selfpic #longhair #makeup #gorillawearusa #inked #inkedgirls #inkedbabes #inkedlifters #girlswithink #girlswithtattoos #dragontattoo #armtattoo #girlwiththedragontattoo #tattoosocial #fitspo #fitchicks #fitgirls #gymgirl #girlswholift #girlswhotrain #fitfam #fitness #girlswithmuscle #chronicillnesswarrior #goodvibes #notthereyet

#FlexFriday had such a good quad workout today, really needed that after horrible day at work. Gym is the best way for me to clear my head. Feeling good now Happy Friday ya'all! ✌Do you guys have any plans for the weekend? #finnishgirl #flexitfriday #selfie #mirroselfie #fitchicks #fitgirls #gymgirl #fitspo #girlswhotrain #girlswholift #girlswithmuscle #flexingladies #strongnotskinny #anorexiarecovery #inked #inkedgirls #inkedlifters #fitfam #fitness #quadpump #bootygainz #leggains #quads #irishfitfam #notthereyet #jokoriittää

#FlexFriday and #flashbackfriday all in one! Got a good pump last Saturday at my old home gym in Finland. Gonna work on em quads today. Who’s going to the gym today? #finnishgirl #selfie #flexitfriday #fbf #inked #fitchicks #fitgirls #girlswholift #girlswhotrain #girlswithmuscle #inkedgirls #inkedbabes #inkedlifters #armtattoo #gorillawearusa #minibeast #fitfam #fitspo #fitness #quads #quadpump #gymgirl #flexingladies #strongnotskinny #notthereyet

Throwback Thursday to last Sunday when I was still in Finland. ❄ Really enjoyed mini holiday there, it was great to see fam, bestie and most importantly, my dog, who I miss so much. ❤ Looking forward to go back again! Happy Thursday ya'all! ✌ #finnishgirl #selfpic #petsie #finland #snow #winter #dog #mydog #dogsofinstagram #instadogs #germanshepherd #gsd #germanshepherdsofinstagram #inked #inkedgirls #inkedbabes #girlswithink #girlswithtattoos #girlwiththedragontattoo #inkedlifters #gorillawearusa #gorillawear #girlswhotrain #girlswholift #girlswithmuscle #fitchicks #fitgirls #fitspo #fit #fitfam #fitness #motivation #fitfamfinland #girlswithdogs #longhair #blonde

Happy Monday ya'all! Flying back to Ireland in few hours, Finland was amazing. It was great to see fam, spend time with my dog and also share a good laugh with my bestie. Blessed to have these amazing people around me. It’s always good to go home, even for a little while. Now, face towards this new week ahead and refocus. #finnishgirl #nofilter #selfie #selfpic #winter #finland #snow #inkedgirls #inkedbabes #girlswithink #girlswithtattoos #dragontattoo #girlwiththedragontattoo #armtattoo #tattoosocial #fitspo #fitfam #fitness #fitgirls #fitchicks #girlswhotrain #girlswithmuscle #flexingladies #skinnytostrong #anorexiarecovery #gorillawearusa #gorillawear #pipopäässäpakkasellakotiinkelpaahoiperrella

Finland has been amazing, as always. Got to enjoy a good bit of typical finnish winter, snow and minus degrees. ❄ So grateful for still being able to travel and see my dog, my family and all of their dogs, and my bestie Last day in Finland and tomorrow back to Ireland. ✈ This is my familys St. Bernard boy called Retu. #finnishgirl #selfie #finland #snow #dog #stbernard #stbernarddog #bigdog #dogsofinstagram #longhair #blonde #inkedgirls #inkedbabes #girlwiththedragontattoo #girlswithink #girlswithtattoos #gorillawear #gorillawearusa #fitspo #fitfam #fitness #fitchicks #fitgirls #girlswhotrain #girlswholift #girlswithmuscle #bossgirls #notevencold #jokoriittää

How do you still have visible abs - didn’t you finish your cut?!

Yes, but what’s the point of cutting if you’re not going to maintain any of that leanness you worked so hard for? Nope. I am reverse dieting, so technically I’m not out of the ‘diet’ phase yet. I’m doing a bit less in terms of steps and I’m eating more than I was at the end of the cut a few weeks ago, but I’m exiting the deficit gradually. The purpose being to allow the body to adjust to higher cals instead of instantly adding a ton of cals and dropping the steps right down to baseline straight away, which just makes you gain back the fat you lost. Your body needs time to readjust after a period of caloric deficit in order to undo the metabolic adaptations to that deficit. So yeah I won’t stay super lean forever but the goal is to stay as lean as possible while increasing cals as much as possible and using those cals to push some serious weight (for me) in my training sessions.

Note also that I genetically am not predisposed to storing much fat in my abdomen region. My body stores fat more preferentially in my legs and glutes ‍♀️ it is what it is. We’re all different!

#doesitevenmatterwhathashtagiuse #stronggirl #strongnotskinny #girlswhoworkout #gymsharkwomen #gymgirl #workingonmyfitness #tattooedchicks #cuttingphase #girlswhotrain #girlswithgoals #girlsthatsquat #strongisbeautiful #sheliftsbro #ladieswholift #squatbooty #notstrongforagirljuststrong #girlygains #girlswholiftheavy #murves #liftalltheweights #gymgirlsdaily #gymwomen #gracefitguide #stronglikeagirl #workoutinspo #chicksthatlift #shesquatsbro (at Norwich, Norfolk)
https://www.instagram.com/p/CRCIOrnDukZ/?utm_medium=tumblr

Do you know why you’re doing the exercises you’re doing? Are you just blindly following a PDF workout guide or just making it up when you’re in the gym?

If you are then you are one of many. Truthfully I’ve actually met people who’ve passed their PT qualification exams and still don’t know that a bent over fly is for your rear delts and not your back.

If qualified people don’t know, how can you be expected to? And does it even matter anyway if you’re following a plan?

Yes. YES IT MATTERS. Continue reading for WHY

If you know what you’re doing you’ll be way more likely to perform the exercise correctly because you’ll know what bloody muscle you’re trying to target.
You’ll be thinking about said muscle and babe thinking about that muscle working while you’re performing the exercise will make it work 100x better. That’s mind-muscle connection. You may have heard of it. It’s kind of a big deal.
You’re probably going to stick to your programme way better if you know what you’re doing and why! It can be easy to say ‘meh’ if it’s just a random programme, you know?

DM me or comment below if you’re confused about training or what the hell specific exercises are meant to do for you and lemme clue you in!

#stronggirl #strongnotskinny #girlswhoworkout #gymsharkwomen #gymgirl #workingonmyfitness #tattooedchicks #cuttingphase #girlswhotrain #girlswithgoals #girlsthatsquat #strongisbeautiful #sheliftsbro #ladieswholift #girlswithabs #notstrongforagirljuststrong #girlygains #girlswholiftheavy #murves #liftalltheweights #gymgirlsdaily #gymwomen #gracefitguide #stronglikeagirl #workoutinspo #chicksthatlift #shesquatsbro (at Norwich, Norfolk)
https://www.instagram.com/p/CQOweVnDuiM/?utm_medium=tumblr

I say stuff that has the potential to offend people, and quite often does. But it’s not meant to offend. It’s meant to challenge. It’s meant to inform. It’s meant to inspire you to GET YOUR BUTT OFF THE COUCH and chase after your goals.

It comes from a place of love, people. Because helping y’all to become healthier, stronger, more confident and happier versions of yourselves is my jam. I’m here for it and I will continue to tell you what you need to hear until every single one of you feel freaking awesome about yourselves!

NOW GO WORKOUT ILY

PS big soz for the lack of video content lately and the spamming of selfies. Work has been mad and I have been exhausted trying to get everything done, just haven’t been able to prioritise free content ✌

#stronggirl #strongnotskinny #girlswhoworkout #gymsharkwomen #gymgirl #workingonmyfitness #tattooedchicks #cuttingphase #girlswhotrain #girlswithgoals #girlsthatsquat #strongisbeautiful #sheliftsbro #ladieswholift #squatbooty #notstrongforagirljuststrong #girlygains #girlswholiftheavy #murves #liftalltheweights #gymgirlsdaily #gymwomen #gracefitguide #stronglikeagirl #workoutinspo #chicksthatlift #shesquatsbro (at Norwich, Norfolk)
https://www.instagram.com/p/CQMHQrJjr5o/?utm_medium=tumblr

REVERSE DIET UPDATE

It’s not easy coming out of a deficit and continuing to be on low (although slightly elevated) calories. But what would be the point of all that hard work cutting if I just screwed it all up by going straight back to maintenance or not bothering to keep track of my macros and cals at all (and definitely being in a surplus)?

The reason why so many people end up right back where they started isn’t because their diet didn’t work, it’s because they either didn’t have, or didn’t adhere to an exit strategy.

Always have a plan, always adhere to it.

I wish I could tell you that getting lean or building muscle or getting strong was simple and easy. But it’s not. It’s simple, but hard. You’ve got to learn to work, and you’ve got to learn to enjoy that work. Enjoy the process. Make it a lifestyle. Don’t always look at it as a means to an end. Because if you go back to not working out and not being conscious of what you choose to feed your body with you will end up back at square one. And then really what was the point?

On to the actual update - I’m feeling good. Last week of deload workouts this week, and I’m excited to build hella strength going forward. I’m still taking the powerbuilding approach, coz i like to look good too. For myself. And if you do too, don’t let anyone tell you there’s anything wrong with that.

#stronggirls #strongnotskinny #girlswhoworkout #gymsharkwomen #girlgains

#workingonmyfitness #gymbunny #cuttingphase #girlswhotrain #girlswithgoals #girlsthatsquat #strongisbeautiful #sheliftsbro #bbgtransformation #squatbooty

#notstrongforagirljuststrong #fitover30 #girlswholiftheavy #murves #gymshark66 #gracefituk #gymwomen #gracefitguide #gfg #workoutinspo

#workout #legworkout #bootybuilding #squatlow #strengthtraining (at Norwich, Norfolk)
https://www.instagram.com/p/CQHGU2THpux/?utm_medium=tumblr

If you’re looking in the mirror thinking ‘dude, where’s my gains?’ (if you get this reference comment below lol) remind yourself that it takes a long ass time to build those solid curves! And i’m not saying this to discourage or put you off. What I mean is, STICK WITH IT! Just keep going, you’ve got this!

I recommend you take a ton of selfies so you can see your hard work paying off over the longer term a la me above! Progress from 2016-2021. A few small years, a lot of progress made. It can be done!

#stronggirls #strongnotskinny #girlswhoworkout #gymsharkwomen #girlgains
#workingonmyfitness #gymbunny #cuttingphase #girlswhotrain #girlswithgoals #girlsthatsquat #strongisbeautiful #sheliftsbro #bbgtransformation #squatbooty
#notstrongforagirljuststrong #fitover30 #girlswholiftheavy #murves #gymshark66 #gracefituk #gymwomen #gracefitguide #gfg #workoutinspo

#workout #legworkout #bootybuilding #squatlow #strengthtraining (at Norwich, Norfolk)
https://www.instagram.com/p/CPqm8Afjv5N/?utm_medium=tumblr

How’re you holding up this hump day? Flagging? Feeling exhausted? Feeling that new week motivation waning? I know I am. Happens every week!

I dunno about you but I quite often feel so knackered (urban dictionary is your friend) that my subconscious starts to bring up all these thoughts of “ugh I’ll just skip it today”, “why are you even trying to do this anyway”, “it’s too hard, I’m never going to make it”, “i’m exhausted. It’d be so much easier to give up”.

Sound familiar at all?

I bet I’m not the only one who has these thoughts! It’s natural. We are programmed to look for the easiest route. The path of least resistance. Just like when you’re training and your muscles are screaming and that voice in your head says “that’s enough, I can’t do any more!”.

It’s when we have these thoughts that we need to recognise it’s just our wiring trying to make life easy. But taking the easy road doesn’t help us to grow, learn, or succeed. And I want to do all of those things!

Refocus on your goals and dreams and PUSH. HARDER.

You’ve got this, keep going!

#stronggirl #strongnotskinny #girlswhoworkout #gymsharkwomen #gymgirl #workingonmyfitness #tattooedchicks #cuttingphase #girlswhotrain #girlswithgoals #girlsthatsquat #strongisbeautiful #sheliftsbro #ladieswholift #squatbooty #notstrongforagirljuststrong #girlygains #girlswholiftheavy #murves #liftalltheweights #gymgirlsdaily #gymwomen #gracefitguide #stronglikeagirl #workoutinspo #chicksthatlift #shesquatsbro (at Norwich, Norfolk)
https://www.instagram.com/p/CPoDzoIj46y/?utm_medium=tumblr

Today’s workout had me DYINGGGG but honestly I love that feeling (guess I’m crazy lolll)

I know a lot of people freaking HATE working out and because of this it’s obviously going to be really hard to stick to a workout routine. We don’t like doing stuff we hate! (note how I never run)

What’s amazing about life though, is that we get to create our own reality and we can change how we feel and think to change our reality.

When you give exercise a more empowering meaning (like “I love to workout because it makes me feel better”, “working out makes me stronger”, “I workout because I love myself”) you can start to appreciate it and to love it. Focusing on the positives can have an awesome effect.

So what is the reality that you are choosing to create?

Make sure it’s one that aligns you with your goals and aspirations.

Also (and maybe really obviously) find the kind of exercise that doesn’t make you want to die every time you do it. Find something that challenges you in a way that you can enjoy. I don’t run because I hate it; I lift heavy shit because I freaking love it and how empowering it is. Other people are the opposite, and that’s cool too.

Either way, just try not to make blanket statements like “I hate working out” because there’s a huge chance you just haven’t found your thing yet.

#inkedgirls #girlswhotrain #fitfamuk #fitnessmodel #health #fitness #fitnessjourney #musclesandmascara #girlswithmuscle #strongwomen #strongnotskinny #gymshark66 #gymsharkspotted #alternativegirl #bodypositive #fitpro #onlinefitnesscoach #fitpinup #rockabillygirls #altgirlsofig #strongisthenewskinny #progressnotperfection #girlswithtattoos #discoverunder40k (at Phoenix Gym Norwich)
https://www.instagram.com/p/CPlc-FyD420/?utm_medium=tumblr