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Home Workout Hacks to Maximise Results

When training to build muscle, your number one goal is to place enough stimulus on your muscles to approach a failure point. So how can you do this at home with limited equipment? And how do you...

Five Ways to Fight Meal Fatigue

Are you feeling tired and bored of eating the same go-to meals over and over again?â Are you finding yourself straying from your diet plan because youâ€™re craving something different?â We...

RECIPE: Baked Apples

Makes 6 INGREDIENTS 6 medium sized apples1.5 cups blueberries1.5 tsp ground cinnamonStevia to taste METHOD Pre-heat oven to 180 degrees C. Remove the core of the apples using a...

Why you crave sugar on your period… and how to beat it!

You've just embarked on a new diet + training regime & things are going well. You're doing your meal prep, following your plan, getting results, then suddenly, the cravings strike. Before you...

RECIPE: Birthday Mug Cake

Have your birthday cake and eat it too with this healthy, guilt-free celebratory treat! Makes 1 INGREDIENTS 1 scoop Switch Nutrition Protein Switch Vanilla2 tbs (10g) coconut flour1 tbs...

RECIPE: Choc Berry Coconut Overnight Oats

This delicious overnight oats recipe is low GI and packed full of antioxidants. Simple make the night before and grab on your way out the door in the morning! Makes 4 INGREDIENTS 1.5...

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It’s completely FREE! Woo!

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@IAMANNAFITNESS & @ANNA_MCMANAMEY

Aug 12

𝗚𝗟𝗨𝗧𝗘 𝗕𝗨𝗜𝗟𝗗𝗜𝗡𝗚 𝟭𝟬𝟭 🍑⁠ Here’s what you 𝘕𝘌𝘌𝘋 to know if you want to effectively grow your glutes👇
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🍑 First, you need to learn how to properly 𝙖𝙘𝙩𝙞𝙫𝙖𝙩𝙚 𝙮𝙤𝙪𝙧 𝙜𝙡𝙪𝙩𝙚𝙨. If you are not engaging the muscles effectively, you are not working them to their fullest potential and instead allowing the anterior chain to take over (like the quads). Focus on developing the mind-muscle connection and really “feeling” the glutes working.⠀⁠
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🍑 𝙋𝙧𝙞𝙤𝙧𝙞𝙩𝙞𝙨𝙚 𝙮𝙤𝙪𝙧 𝙗𝙖𝙨𝙞𝙘 𝙡𝙤𝙬𝙚𝙧 𝙗𝙤𝙙𝙮 𝙘𝙤𝙢𝙥𝙤𝙪𝙣𝙙 𝙡𝙞𝙛𝙩𝙨 𝙖𝙣𝙙 𝙜𝙚𝙩 𝙩𝙝𝙚𝙢 𝙎𝙏𝙍𝙊𝙉𝙂. Choose exercises like low bar squats, hip thrusts, sumo deadlifts or leg press that allow you to move big weights, and aim to set new PRs on a regular basis.⠀⁠
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🍑 Ensure you’re 𝙩𝙖𝙧𝙜𝙚𝙩𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙜𝙡𝙪𝙩𝙚𝙨 𝙛𝙧𝙤𝙢 𝙖𝙡𝙡 𝙖𝙣𝙜𝙡𝙚𝙨, 𝙪𝙩𝙞𝙡𝙞𝙨𝙞𝙣𝙜 𝙖 𝙫𝙖𝙧𝙞𝙚𝙩𝙮 𝙤𝙛 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨 𝙖𝙣𝙙 𝙧𝙚𝙥 𝙧𝙖𝙣𝙜𝙚𝙨. From heavy sets of 4-6, right up to lighter sets of 20+ reps, this will ensure you're stimulating all muscle fibres and maximising growth potential.⠀⁠
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🍑 𝙒𝙤𝙧𝙠 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙢𝙤𝙗𝙞𝙡𝙞𝙩𝙮, 𝙞𝙣 𝙥𝙖𝙧𝙩𝙞𝙘𝙪𝙡𝙖𝙧 𝙘𝙤𝙧𝙚 𝙖𝙣𝙙 𝙝𝙞𝙥 𝙨𝙩𝙖𝙗𝙞𝙡𝙞𝙨𝙖𝙩𝙞𝙤𝙣. Adequate hip mobility will allow for greater depth and power in your squats, deadlifts and hip thrusts to allow for better glute activation, as well as alleviate low back pain that’s often experienced with these lifts.⁠
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🍑 𝙎𝙥𝙚𝙣𝙙 𝙩𝙞𝙢𝙚 𝙞𝙣 𝙖 𝙘𝙖𝙡𝙤𝙧𝙞𝙚 𝙨𝙪𝙧𝙥𝙡𝙪𝙨. ⁠To effectively build muscle it’s important you do not remain on a low calorie diet. Research has shown that hypercaloric conditions (calorie surplus) with adequate protein intake and resistance training produce the largest muscle hypertrophy (growth). The degree of surplus will depend upon your goals, training experience & current body composition.
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👉 Need help designing an effective training & nutrition program to maximise your glute growth?⁠
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📲 Hit the link in my bio to enquire about 1-on-1 specialised coaching.⁠
⁠
www.iamanna.com.au⁠
@iamannafitness⁠
#makeithappen⁠
⁠

Aug 11

Build your 𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥𝗦 at

Build your 𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥𝗦 at home using only one set of dumbbells.💪 @spartansgymandfitness⁠ >>𝘚𝘞𝘐𝘗𝘌>>⁠⠀
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TAG your training buddy👯‍♀️ & hit SAVE ↗️ for later!⁠⠀
⠀
1. Mermaid Arnold DB Press⠀
2. Mermaid DB Lateral Raise⠀
3. Alternating DB Front Raise⠀
4. Bent Over DB Lateral Raise⠀
5. DB Face Pull⠀
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Perform each exercise to within 1-2 reps shy of failure for 4 sets. Go to failure on the final fourth set. Rest 60s between sets.⠀
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For CUSTOM training programs tailored to your needs & goals, hit the link in my bio & ask about my 1-1 specialised coaching packages☝️ #makeithappen ⠀
⠀
Outfit // @ryderwear Electra Seamless⚡ Get it 10% off with code "ANNAM10"❣️⠀
⁠⠀
www.iamanna.com.au⁠⠀
@iamannafitness⁠⠀
#makeithappen

Aug 10

So your show’s been cancelled... now what?🤷🏼‍♀️⠀⁠
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This week, all @wbff_aust competitors received the heartbreaking news that the 2020 Pro AM in November - the only show for the year - had been cancelled due to the worsening pandemic situation here in Australia. I know many other federations will likely make the responsible decision to also cancel their season B shows.⠀⁠
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I understand how devastating this can be when you’ve invested so much time, money and passion into a comp prep, only to be told in the final weeks that you won’t be stepping on stage as planned.⠀⁠
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But before you hang up your heels and comfort eat yourself into oblivion, there is still a way to make the most of this situation.⠀⁠
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1️⃣ If you’ve scheduled photoshoots, DON’T CANCEL. And if you haven’t booked one, do it now! Keep pushing forward towards your best ever physique and capture it on camera📸 (then spam us all like crazy on your social media😜)⠀⁠
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2️⃣ If your show has been cancelled, put your prep on pause, start reverse dieting, and choose a show in 2021. Use the extra time to position yourself in an even better place for your show, either by incorporating more time away from low calorie dieting, or pushing fat loss that little bit further to come in even leaner.🔪⁠
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I have numerous clients who have all been impacted by the changes this year, and while each of them could very well have dropped the ball and given up on their goals, they have all remained 100% focused and on track. Why? Because they have a PLAN and we are using this time to bring something even BETTER to the stage in 2021.🌟⠀⁠
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Frustrating as it may be, we need to keep perspective and remember that your fitness show pales in comparison to what is occurring in the world right now. So let’s stay POSITIVE, stay SAFE, and make the most of the additional time to bring something extra SPECIAL to the competition stage when the time is right.💖⁠
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@iamannafitness⁠
www.iamanna.com.au⁠
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#makeithappen #wbffaustralia #wbffentertainment

Aug 9

Like you guys, I am very progress-driven, & there

Like you guys, I am very progress-driven, & there have been times during lockdown where I've felt my training has lost purpose. But just because I can't train the way I want to doesn't mean I can't keep making progress.⠀
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Here are some real, actionable things you can do right NOW that will place you in a BETTER position than before this all started - & you don't need to leave your house!⠀
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🧠INCREASE MIND-MUSCLE CONNECTION⠀
Your mind plays a huge role in kicking muscles into gear, and being able to activate a muscle under resistance is a key part to maximising hypertrophic gains. Practise isolating & flexing your muscles individually & implement low-load activation work using bodyweight, light weights or resistance bands.⠀
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🏃🏼‍♀️IMPROVE CARDIOVASCULAR FITNESS⠀
Implemented intelligently, cardio will not rob you of your gains, but it will improve your heart health, blood pressure, weight control and training endurance. Why not try one of my FREE bodyweight tabata/ full body HIIT workouts - join my TRIBE to gain access (link in bio👆).
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☯️PRACTICE MINDFULNESS⠀
You know those 10-minutes of meditation you could never find time for? Well now you have no excuse! There are thousands of studies that have shown mindfulness meditation can positively impact mental and physical health. Just 10-mins a day can do wonders!⠀
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🧘🏼HARMONISE YOUR HORMONES⠀
Chronic inflammation interferes with hormonal balance. Work on improving lifestyle factors that could be increasing inflammation in your body, like poor diet, lack of sleep, stress or unhealthy gut bacteria.⠀
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🤢FIX YOUR GUT⠀
If you regularly suffer bloating, cramping, gas, irregular bowel movements, constipation or diarrhoea, your gut health is likely compromised. Improving your diet, stress, sleep, eating slowly & supplementing with a pre or probiotic are simple steps you can do right now to improve gut health.⠀
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😴GET QUALITY SLEEP⠀
Scientists have proven we need 7-9hrs sleep every night. Any less has actually been shown to be carcinogenic! Now is the perfect time to start prioritising your sleep and establishing a sound bedtime routine.⠀
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What's one thing you’re working on right now to keep progressing?

Aug 9

Indulging in some much needed #selfcare at @reclai

Indulging in some much needed #selfcare at @reclaim_health this weekend.🖤 Taking care of our health & wellness is now more important than ever.🙏 As an essential medical service, Re:Claim will remain open throughout lockdown with strict hygiene measures in place.😷 ⠀
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☑️ Chiropractic
☑️ Clinical Myotherapy
☑️ IV Vitamin Therapy
☑️ GP Consults
☑️ Osteopathy
☑️ Acupuncture And via telehealth 📞 ☑️ Naturopathy
☑️ Energy Healing
☑️ Kinesiology
☑️ Reiki
☑️ Oracle Cards Plus... you can save 10% on your next treatment when you mention my name, or use code “ANNA10” when booking online 📲 Link in bio. #reclaimhealth #makeithappen

Aug 7

In honour of #InternationalCatDay 🐈 Meet Charl

In honour of #InternationalCatDay 🐈 Meet Charlie (aka. my first born fur-child).😻 >>𝘚𝘞𝘐𝘗𝘌 𝘍𝘖𝘙 𝘈𝘞𝘞'𝘚>>⁠⠀
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This 10-year-old, 8kg ball of floof enjoys dinner time, hiding in boxes, leaving cat hair on every piece of clothing & surface in our house, & sleeping 16hrs a day. Not a bad life if you ask me!⁠⠀
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We actually adopted Charlie and his camera-shy brother Rocky as giveaways out of a garage when we were living in Rockhampton. They’ve travelled with us all over the country, and after ruling the house for the last decade, they were horrified when we brought home their little brother-from-another-mother @frankthewienerdog 🐶 But with some gentle encouragement, they’re now the best of friends. 🥰⁠⠀
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Raise your hand if you’re a #crazycatlady 🙋🏼‍♀️ & introduce your fur babies below!👇⁠⠀
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Wearing @ryderwear NKD in Stonewash which doesn’t show cat hair😉👌 Score 10% off with code ANNAM10 💸

Aug 6

𝗛𝗢𝗠𝗘 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝗛

𝗛𝗢𝗠𝗘 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝗛𝗔𝗖𝗞𝗦 ⚒ Struggling to stay motivated with your at-home training? Here are some proven strategies to help you stay on track + get more from your home workouts:👇⠀⁠
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🏋🏼‍♀️ 𝙎𝙚𝙩 𝙖 𝙨𝙘𝙝𝙚𝙙𝙪𝙡𝙚⠀⠀⁠
I cannot stress enough the profound impact ROUTINE has on our productivity and general well being. Schedule in your training times like you would a business meeting each day and you are more likely to show up and get it done.⠀⁠
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🏋🏼‍♀️ 𝘾𝙧𝙚𝙖𝙩𝙚 𝙖 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 𝙨𝙥𝙖𝙘𝙚⠀⁠
Set up a mini ‘gym’ in the corner of a room or in a designated area. This space will become synonymous with working out and going hard, and will help you make that mental switch into “training mode”. Plus, you’ll have everything you need in one spot, so you’ll spend less time looking for things and more time training.⠀⁠
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🏋🏼‍♀️ 𝙁𝙤𝙘𝙪𝙨 𝙤𝙣 𝙚𝙛𝙛𝙤𝙧𝙩⠀⠀⁠
Weight and reps will play a far less significant role, as the weight of what you have available may vary from exercise to exercise. Instead focus on max EFFORT. Aim to perform each rep with a slow and deliberate tempo and squeeze in the contracted position very hard (I recommend a 3031 tempo where possible). Aim to take most sets 1-2 reps shy of failure, then take all of your final sets to complete failure.⠀⁠
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🏋🏼‍♀️ 𝙃𝙖𝙫𝙚 𝙛𝙪𝙣 𝙬𝙞𝙩𝙝 𝙞𝙩⠀⠀⁠
Use this time to shift the focus of your training and try something new. Trust me, a well designed bodyweight program can really f*ck you up when executed correctly!🔥😂⁠
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Need help designing an effective at-home workout program? Or looking for that extra push + technique correction to get more from your training?👇⠀⁠
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Virtual 1-on-1 PT Sessions with me via ZOOM are LIVE🎉⠀⁠
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Train with me in real time in the comfort of your own home🏠⁠
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📲 Hit the link in my bio to learn more!⁠
⁠
#makeithappen⁠
@iamannafitness⁠
www.iamanna.com.au

Aug 5

Blast your 𝗔𝗕𝗦 at home - no equipment req

Blast your 𝗔𝗕𝗦 at home - no equipment required!🔥⁠ @spartansgymandfitness >>𝘚𝘞𝘐𝘗𝘌>>⁠⠀
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TAG your training buddy 👯‍♀️ + hit SAVE ↗️ for later!⁠⠀
⁠⠀
1. Bent Leg Raises⁠⠀
2. Jack Knives⁠⠀
3. Bicycles⁠⠀
4. High to Low Plank⁠⠀
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𝘗𝘦𝘳𝘧𝘰𝘳𝘮 𝘦𝘢𝘤𝘩 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘧𝘰𝘳 𝘔𝘈𝘟 𝘳𝘦𝘱𝘴 𝘸𝘪𝘵𝘩 10𝘴 𝘳𝘦𝘴𝘵 𝘣𝘦𝘵𝘸𝘦𝘦𝘯. 𝘈𝘪𝘮 𝘵𝘰 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦 3 𝘵𝘰 5 𝘳𝘰𝘶𝘯𝘥𝘴.⁠⠀
⁠⠀
⠀
For CUSTOM training programs tailored to your needs & goals, hit the link in my bio & ask about my 1-1 specialised coaching packages☝️ #makeithappen ⠀
⠀
Outfit // @ryderwear Electra Seamless⚡ Get it 10% off with code "ANNAM10"❣️⠀
⁠⠀
www.iamanna.com.au⁠⠀
@iamannafitness⁠⠀
#makeithappen

Aug 4

I may look like I’ve got it all together but thi

I may look like I’ve got it all together but this week has really shaken me. From midnight tonight, Melbourne will enter Stage 4 lockdown - the harshest measures this country has seen during the pandemic. Major industries have been shut down, hundreds of thousands of people have lost jobs, the simple freedoms we once took for granted now come with a $5,000 penalty. It’s a challenging time for ALL of us, myself included, and I know many of you are feeling scared, anxious, depressed, and concerned about the future.⛈⠀
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Supporting your mental health is now more important than ever, so here are some simple tips to help you stay positive during this emotionally challenging time:👇⠀
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🌻Remind yourself that these are temporary measures to slow the spread of the virus.⠀
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🌻Remember that your effort is helping others in the community avoid contracting COVID-19, and saving lives.⠀
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🌻Stay connected with friends, family and colleagues via email, social media, video conferencing or phone calls.⠀
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🌻Connect with others via social media groups and forums.⠀
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🌻Engage in healthy activities that you enjoy and find relaxing, like meditation, reading, painting, journaling etc.⠀
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🌻Stick to a daily routine including sleep times, meal times and times to workout. For those working from home, try to maintain a healthy balance by allocating specific work hours, taking regular breaks and, if possible, establishing a dedicated work space.⠀
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🌻Exercise! Whether that’s walking, running, weights training, conditioning, yoga. Aim to keep moving your body every day.⠀
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🌻Avoid the news and social media if you find it distressing.⠀
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Here’s a look at my personal mental health check list:
✅ Daily workouts
✅ Nature walks with the hubby & @frankthewienerdog
✅ A structured daily work & study schedule
✅ Meal prepping & maintaining my nutrition
✅ Evening relaxation - currently involves back-to-back episodes of Schitt’s Creek 😂 How are you taking care of your mental health? Post below!
⠀
#makeithappen
@iamannafitness
www.iamanna.com.au

Aug 3

What's the best 𝗥𝗘𝗣 𝗥𝗔𝗡𝗚𝗘

What's the best 𝗥𝗘𝗣 𝗥𝗔𝗡𝗚𝗘 for lean muscle growth?🤔👇🏼⁠
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🏋🏼‍♀️ 𝙇𝙊𝙒 𝙍𝙀𝙋𝙎 (1-5) ⠀⁠
Lifting very heavy weight will call into play ALL muscle fibres, from slow to intermediate to fast twitch. When load is placed upon a muscle, slow twitch fibres are recruited first. If the slow twitch cannot generate enough force to lift the weight alone, intermediate fibres will kick in, & if that’s not enough, the fast twitch fibres will be recruited. This type of training induces 𝘮𝘺𝘰𝘧𝘪𝘣𝘳𝘪𝘭𝘭𝘢𝘳 𝘩𝘺𝘱𝘦𝘳𝘵𝘳𝘰𝘱𝘩𝘺, which is the enlargement of actin & myosin filaments within muscle tissue. This leads to notable increases in strength, & since progressive overload is one of the key factors in muscle growth, this makes low rep ranges a highly effective muscle building technique.⠀⁠
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🏋🏼‍♀️ 𝙃𝙄𝙂𝙃 𝙍𝙀𝙋𝙎 (15-30+) ⠀⁠
High reps induce another form of growth called 𝘴𝘢𝘳𝘤𝘰𝘱𝘭𝘢𝘴𝘮𝘪𝘤 𝘩𝘺𝘱𝘦𝘳𝘵𝘳𝘰𝘱𝘩𝘺, which is the increase in the sarcoplasmic fluid (glycogen, ATP, creatine phosphate & water) in muscle cells - all highly anabolic triggers. High reps also allow blood to enter the working muscle, delivering vital nutrients & anabolic hormones - the building blocks for lean muscle tissue.⁠
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🏋🏼‍♀️ 𝙈𝙊𝘿𝙀𝙍𝘼𝙏𝙀 𝙍𝙀𝙋𝙎 (6-12)⁠
This rep range has been shown in research to produce the greatest amount of growth. This is because it provides many of the benefits of both low & high rep training, as it allows for heavy loads to be lifted while increasing time under tension. This stimulates both myofibrillar hypertrophy and sarcoplasmic hypertrophy.⠀⁠
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👉 𝙏𝙃𝙀 𝙏𝘼𝙆𝙀𝘼𝙒𝘼𝙔: If your goal is to build a lean, athletic physique, I recommend incorporating ALL rep ranges into your training, as each will stimulate growth via different pathways. Progressive overload (ie. lifting more weight over time) is key, so use low & moderate reps to increase your strength & weight lifted, & high reps to really maximise results.⁠
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For CUSTOM training programs tailored to your needs & goals, hit the link in my bio & ask about my 1-1 specialised coaching packages☝️ #makeithappen ⁠
⁠
www.iamanna.com.au⁠
@iamannafitness⁠

Aug 2

POP QUIZ📝 𝘋𝘰 𝘐 𝘯𝘦𝘦𝘥 𝘢 𝘤𝘰𝘢𝘤𝘩?⁠
⁠
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👉 𝘋𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢 𝘸𝘦𝘭𝘭 𝘸𝘳𝘪𝘵𝘵𝘦𝘯 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘱𝘳𝘰𝘨𝘳𝘢𝘮?⠀⁠
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👉 𝘋𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘩𝘰𝘸 𝘺𝘰𝘶’𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦 𝘺𝘰𝘶𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘪𝘯 𝘵𝘩𝘦 𝘤𝘰𝘮𝘪𝘯𝘨 𝘸𝘦𝘦𝘬𝘴 𝘢𝘯𝘥 𝘮𝘰𝘯𝘵𝘩𝘴 𝘵𝘰 𝘦𝘯𝘴𝘶𝘳𝘦 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘢𝘯𝘥 𝘤𝘳𝘦𝘢𝘵𝘦 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘤𝘩𝘢𝘯𝘨𝘦?⁠
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👉 𝘋𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘩𝘰𝘸 𝘵𝘰 𝘱𝘦𝘳𝘧𝘰𝘳𝘮 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘤𝘰𝘳𝘳𝘦𝘤𝘵𝘭𝘺 𝘸𝘪𝘵𝘩 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘵𝘦𝘤𝘩𝘯𝘪𝘲𝘶𝘦 𝘢𝘵 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘪𝘯𝘵𝘦𝘯𝘴𝘪𝘵𝘺?⠀⁠
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👉 𝘋𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘳𝘦𝘱 𝘴𝘤𝘩𝘦𝘮𝘦𝘴 𝘢𝘳𝘦 𝘳𝘪𝘨𝘩𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴 𝘢𝘯𝘥 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘭𝘦𝘷𝘦𝘭?⠀⁠
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👉 𝘋𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘩𝘰𝘸 𝘵𝘰 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦𝘭𝘺 𝘸𝘰𝘳𝘬 𝘢𝘳𝘰𝘶𝘯𝘥 𝘪𝘯𝘫𝘶𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝘪𝘮𝘣𝘢𝘭𝘢𝘯𝘤𝘦𝘴?⁠
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👉 𝘋𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘩𝘰𝘸 𝘵𝘰 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦𝘭𝘺 𝘣𝘳𝘪𝘯𝘨 𝘶𝘱 𝘭𝘢𝘨𝘨𝘪𝘯𝘨 𝘣𝘰𝘥𝘺 𝘱𝘢𝘳𝘵𝘴?⁠
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👉 𝘈𝘳𝘦 𝘺𝘰𝘶 𝘴𝘦𝘦𝘪𝘯𝘨 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘦𝘧𝘧𝘰𝘳𝘵 𝘺𝘰𝘶’𝘳𝘦 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘪𝘯?⁠
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If you answered NO to any of these, don’t worry! ⠀⁠
Most gym-goers do not understand the basics of programming, which is why so many struggle to achieve the results they deserve.⠀⁠
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This is one of the reasons why working with a knowledgeable and highly-experienced coach is 𝙎𝙊👏 𝙑𝘼𝙇𝙐𝘼𝘽𝙇𝙀👏⁠
⠀⁠
When I work with my clients, I not only give them the 𝗧𝗢𝗢𝗟𝗦 to create lasting change, I also 𝗘𝗗𝗨𝗖𝗔𝗧𝗘 them & help them understand why we do the things we do.⠀⁠
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If you’re ready to level up your workouts and start seeing 𝗥𝗘𝗦𝗨𝗟𝗧𝗦, hit the link in my bio to enquire about 1-1 specialised coaching!✨⁠
⁠
www.iamanna.com.au⁠
@iamannafitness⁠
#makeithappen

Aug 2

Victoria has been officially declared a state of d

Victoria has been officially declared a state of disaster.⁠
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From tonight, sweeping new restrictions will be imposed across Melbourne and regional Victoria. This includes a second wave of gym closures and new restrictions around outdoor & recreational exercise.⁠
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But just because we are unable to train in a way we’re used to doesn’t mean our journey to better health and wellness ends here...⠀⁠
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In fact, staying focused on your health and fitness goals is now more important than ever!💪⁠
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As an established Online Coach @iamannafitness here’s how I can continue to help YOU during this challenging time:👇⠀⁠
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✅ I can write you 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙨𝙚𝙙 𝙖𝙩-𝙝𝙤𝙢𝙚 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙥𝙧𝙤𝙜𝙧𝙖𝙢𝙨, tailored to your specific needs, goals and available equipment.⁠
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✅ I can offer you 1-1 𝙫𝙞𝙧𝙩𝙪𝙖𝙡 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙨𝙚𝙨𝙨𝙞𝙤𝙣𝙨 to help you stay motivated, accountable & improve the intensity of your home workouts.⁠
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✅ I can write you 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣𝙖𝙡𝙡𝙮 𝙗𝙖𝙡𝙖𝙣𝙘𝙚𝙙 𝙢𝙚𝙖𝙡 𝙥𝙡𝙖𝙣𝙨 𝙤𝙧 𝙢𝙖𝙘𝙧𝙤𝙨 (𝙄𝙄𝙁𝙔𝙈) calculated to your needs to avoid unwanted fat gain during quarantine.⠀⁠
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✅ I can design you a 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙨𝙚𝙙 𝙨𝙪𝙥𝙥𝙡𝙚𝙢𝙚𝙣𝙩 𝙥𝙧𝙤𝙩𝙤𝙘𝙤𝙡 to boost your immune system, manage stress, improve sleep and support overall health and vitality.⠀⁠
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✅ I can help you establish a 𝙨𝙩𝙧𝙪𝙘𝙩𝙪𝙧𝙚𝙙 𝙙𝙖𝙞𝙡𝙮 𝙧𝙤𝙪𝙩𝙞𝙣𝙚 to help you adjust to more time at home.⠀⁠
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✅ 𝙒𝙚𝙚𝙠𝙡𝙮 𝙤𝙣𝙡𝙞𝙣𝙚 𝙘𝙝𝙚𝙘𝙠 𝙞𝙣𝙨 𝙖𝙣𝙙 𝙢𝙞𝙣𝙙𝙨𝙚𝙩 𝙘𝙤𝙖𝙘𝙝𝙞𝙣𝙜 with me to help you stay focused, accountable and on track.⁠
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✅ 𝘼𝙛𝙛𝙤𝙧𝙙𝙖𝙗𝙡𝙚 𝙥𝙖𝙮𝙢𝙚𝙣𝙩 𝙥𝙡𝙖𝙣𝙨 to help you during this financially challenging time.⁠
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Spots are 𝘚𝘛𝘙𝘐𝘊𝘛𝘓𝘠 𝘓𝘐𝘔𝘐𝘛𝘌𝘋, so hit the link in my bio 𝗡𝗢𝗪 to secure your spot! ☝🏼⁠
⁠
#makeithappen⁠
@iamannafitness⁠
www.iamanna.com.au

Aug 2

Playing with angles to hit those 𝗗𝗘𝗟𝗧𝗦.💥 @spartansgymandfitness Give this tri-set a go, using only one dumbbell.👇⁠
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A1: Standing Single Arm Side Lat Raise⁠⠀
A2: Lean Away Single Arm Side Lat Raise⁠⠀
A3: Incline Single Arm Side Lat Raise⁠⠀
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Perform each exercise for MAX reps with only 10s rest in between. Complete all exercises on one arm before switching to the other. Aim for 3 to 4 rounds each side.⁠⠀
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By changing the angle of the exercise you’re able to hit the medial delts from the three key positions, or angles, for complete ROM: mid-range, stretched (lengthened) & contracted (shortened).⠀
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Each position involves different fibers and different recruitment patterns, and when worked to failure (or close to) will produce fuller muscle development & growth.⠀
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For CUSTOM training programs tailored to your needs & goals, hit the link in my bio & ask about my 1-1 specialised coaching packages☝️ #makeithappen ⠀
⠀
Outfit // @ryderwear Electra Seamless⚡ Get it 10% off with code "ANNAM10"❣️⠀
⁠⠀
www.iamanna.com.au⁠⠀
@iamannafitness⁠⠀
#makeithappen

Jul 31

SKINNY vs 𝗦𝗧𝗥𝗢𝗡𝗚 💪 ⁠
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"𝘕𝘰𝘵𝘩𝘪𝘯𝘨 𝘵𝘢𝘴𝘵𝘦𝘴 𝘢𝘴 𝘨𝘰𝘰𝘥 𝘢𝘴 𝘴𝘬𝘪𝘯𝘯𝘺 𝘧𝘦𝘦𝘭𝘴" - WRONG.⁠
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I can think of millions of things that taste infinitely better than skinny feels - like brunch with friends, dinner with your family, or a slice of cake on your birthday.⁠
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Skinny feels especially horrible for those who are manipulated into believing this rubbish. Skinny will not make you happier and it will not solve your problems. The times where I was at my skinniest I had no personality, no energy, I was a self-hating loner and felt completely miserable.⁠
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Remember that in between this obsession of fitting society's idea of the perfect body is a thing called LIFE that needs to be lived and enjoyed. The days will roll on, regardless of whether you're size zero or not. Make sure your priorities are straight.⁠
⁠
#makeithappen⁠
@iamannafitness⁠
www.iamanna.com.au

Jul 30

Monday you wake up, guns blazing, motivation high

Monday you wake up, guns blazing, motivation high ready to smash your goals. Wednesday rolls around and the excuses start surfacing: “I’m tired” “I have too much work” “A day off won’t hurt”. Then come Friday, all the good intentions you started your week off with are well out the door. Sound familiar? If you've woken up this morning debating whether or not you should train today, you haven't truly committed. When you're serious about making a change, the ONLY option is to follow through, even if you don't "feel" like it, and especially on Fridays. It's time to start turning "I'm going to.." into "I did." Thoughts ➡️Words ➡️ ACTIONS. Let's go!👊🏼💥
#makeithappen

Jul 29

𝗛𝗢𝗪 𝗧𝗢 𝗚𝗘𝗧 𝗬𝗢𝗨𝗥 🍑 𝗧𝗢 𝗧𝗛𝗘 𝗚𝗬𝗠 𝗪𝗛𝗘𝗡 𝗬𝗢𝗨 𝗗𝗢𝗡’𝗧 𝗙𝗘𝗘𝗟 𝗟𝗜𝗞𝗘 𝗜𝗧
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When it comes to getting my workouts done, even on those days where I’d rather lay on the couch watching The Real Housewives (lol my secret shame), there are a few fool-proof strategies I swear by:
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🎶 𝘼 𝙛𝙧𝙚𝙨𝙝 𝙥𝙡𝙖𝙮𝙡𝙞𝙨𝙩
Nothing like a fresh mash-up of your favourite jams to get you hyped up for a workout🤘🏼 I typically alternate between top 40 pop, 00's teeny-bopper & house/electro. What are you listening to RN? 🎧 Drop your recommendations below so I can mix it up!
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🤝𝘽𝙖𝙧𝙜𝙖𝙞𝙣 𝙬𝙞𝙩𝙝 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛
Sometimes I lie to myself and say “you only have to do 3 sets and if you’re still not feeling it, you can go home”. Well, 3 sets + the aforementioned pump up jams and before you know it your training mojo is back running on all cylinders!
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🚀𝙏𝙖𝙠𝙚 𝙨𝙤𝙢𝙚 𝙥𝙧𝙚-𝙬𝙤𝙧𝙠𝙤𝙪𝙩
I say this with caution and only use SPARINGLY (ie only on the days where you absolutely need it). A scoop of @switch_nutrition #PowerSwitch ALWAYS does the trick when I’m dragging. The energy, focus, and pumps are sooo good— you feel unstoppable!🔥 𝘊𝘰𝘥𝘦 “𝘈𝘕𝘕𝘈10” 𝘸𝘪𝘭𝘭 𝘴𝘢𝘷𝘦 𝘺𝘰𝘶 10% 𝘰𝘯 𝘢𝘭𝘭 𝘚𝘸𝘪𝘵𝘤𝘩𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯.𝘤𝘰𝘮.𝘢𝘶 𝘰𝘳𝘥𝘦𝘳𝘴. 🛍 𝙁𝙧𝙚𝙨𝙝 𝙂𝙮𝙢 𝙒𝙚𝙖𝙧
There’s something magical about a cute new activewear set that makes you train harder (it's science, don't question it). Hellooo @ryderwear ☝🏼😉 𝘚𝘤𝘰𝘳𝘦 10% 𝘰𝘧𝘧 𝘵𝘩𝘪𝘴 𝘮𝘪𝘹 𝘯 𝘮𝘢𝘵𝘤𝘩 𝘴𝘦𝘵 𝘸𝘪𝘵𝘩 𝘤𝘰𝘥𝘦 “𝘈𝘕𝘕𝘈𝘔10”. Do you have any tips and tricks that you get you pumped up to workout? Share below!

Jul 28

Everyday we are bombarded by messages that make us

Everyday we are bombarded by messages that make us feel inadequate. Wrinkle creams for smoother skin...
Diet shakes for thinner thighs...
Make up to hide your flaws...
Kale juice for eternal life.... You literally need to ignore almost everything you see these days to show up in this world with confidence. If you’re finding it hard to love your body and have self confidence, you’re not alone. It’s HARD and it won’t happen overnight. It’s literally taken me years - and I’m still working on it! Let this be a reminder to keep challenging ourselves to focus on our bodies’ ABILITIES over appearance; COMPLIMENT our friends and family on what we love about them; compliment OURSELVES on what we love about us; and not allow a scale weight or dress size dictate our self worth. #challengeaccepted #womensupportingwomen 📸 @charliesurianophotographer for @mystify_calendar 2020✨
💋 @derossartistry

Jul 27

Hit your 𝗟𝗘𝗚𝗦 & 𝗚𝗟𝗨𝗧𝗘𝗦 at home using only one set of dumbbells.💪 @spartansgymandfitness⁠ >>𝘚𝘞𝘐𝘗𝘌>>⁠⠀
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TAG your training buddy👯‍♀️ & hit SAVE ↗️ for later!⁠⠀
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1. Squat w pause 4x 10-12⁠⠀
2. Lying DB Curl 4x 8-10⁠⠀
3. Bulgarian Split Squat, forwards lean 4x 10-12⁠⠀
4. Stiff Leg Deadlift 4x 15-20⁠⠀
5. Single Leg Glute Bridge 3x 15-20⁠⠀
⁠⠀
For CUSTOM training programs tailored to your needs & goals, hit the link in my bio☝️ #makeithappen ⠀
⠀
Outfit // @ryderwear Electra Seamless⚡ Get it 10% off with code "ANNAM10"❣️⠀
⁠⠀
www.iamanna.com.au⁠⠀
@iamannafitness⁠⠀
#makeithappen

Jul 26

It's a shame to see so many of us give up on our g

It's a shame to see so many of us give up on our goals before we've really given ourselves a chance to reach them. Do not let yourself become discouraged by the amount of time it may take to get there. The greatest transformations cannot be achieved overnight. Success will come to those who stay focused and committed to the process, regardless of how long it takes to reach the destination. Hang in there. Your time is coming. #makeithappen
📸 @lee_lhgfx

Jul 26

𝘽𝙞𝙧𝙩𝙝𝙙𝙖𝙮 𝘾𝙖𝙠𝙚

𝘽𝙞𝙧𝙩𝙝𝙙𝙖𝙮 𝘾𝙖𝙠𝙚 𝙥𝙪𝙢𝙥𝙨 are the best kind of pumps🍰😋 Last night we enjoyed the most incredible Vanilla Passionfruit buttercream layer cake from @millstonepatisserie & it was worth EVERY untracked calorie.😍 (𝘴𝘸𝘪𝘱𝘦 𝘧𝘰𝘳 𝘢 𝘭𝘰𝘰𝘬𝘴𝘪𝘦!)⠀
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Following a meal plan or tracking macros doesn’t mean you’re banned from ever eating a free/untracked meal ever again, and it’s perfectly fine to put #abgoals on hold every now and then, but you need to take ownership for the choices you make.⠀
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If a little weight gain doesn’t bother you, cheat-eat to your heart’s content! But if fat loss, comp prep or staying “super-shredded” is your primary goal, then you need to decide what’s more important.⠀
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Understand that there are times where you need to push and full compliance takes priority, but there are also times when loosening the reigns, enjoying life and indulging in delicious baked goods is important too.⠀
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Knowing the difference and what is in line with YOUR highest values is key to finding that happy balance. ⚖️ #makeithappen⠀
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Meanwhile, I have a fridge full of leftovers I cannot bring myself to throw out. Who wants a slice?!😂🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️⠀
⠀
Outfit // @ryderwear @ryderwearwomen Electra Seamless ~ Save 10% with code “ANNAM10”⚡️⠀