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Ignore the storm.  Silence of the Spin is what I call it today.  Music with no lyrics take us in today's ride.  Mental strength is all you need and the body will respond.  Long endurance ride with ascending burst of power.  And just when you think you have finished, I flipped your long endurance ride with reverse pyramid ride.  Believe in the basic principle of Spinning: build indoor for outdoor.  Keep it simple and safe.  Avoid any other movements on a indoor spin other than, that's right, just cycle.๐Ÿšดโ€โ™€๏ธ๐Ÿšด๐Ÿฝ๐Ÿšตโ€โ™€๏ธ๐Ÿšต๐Ÿป. Use those muscles correctly to execute each pedal stroke - Hip Flexor, Core, Quads, Calfs, Hamstrings.  Make every pedal work for you and not against you.  #spin #indoorcycle #sets #repeats #cycle #sprint #tempo #threshold #v02max #v02 #breathe #workout #exercise #exercises #health #healthy #fit #fitgirl #fitmum #49going50 #strong #strength #truestrength #conquer #togetherweconquer #warrior #preparation #johnnyg #silence
Ignore the storm. Silence of the Spin is what I call it today. Music with no lyrics take us in today's ride. Mental strength is all you need and the body will respond. Long endurance ride with ascending burst of power. And just when you think you have finished, I flipped your long endurance ride with reverse pyramid ride. Believe in the basic principle of Spinning: build indoor for outdoor. Keep it simple and safe. Avoid any other movements on a indoor spin other than, that's right, just cycle.๐Ÿšดโ€โ™€๏ธ๐Ÿšด๐Ÿฝ๐Ÿšตโ€โ™€๏ธ๐Ÿšต๐Ÿป. Use those muscles correctly to execute each pedal stroke - Hip Flexor, Core, Quads, Calfs, Hamstrings. Make every pedal work for you and not against you. #spin  #indoorcycle  #sets  #repeats  #cycle  #sprint  #tempo  #threshold  #v02max  #v02  #breathe  #workout  #exercise  #exercises  #health  #healthy  #fit  #fitgirl  #fitmum  #49going50  #strong  #strength  #truestrength  #conquer  #togetherweconquer  #warrior  #preparation  #johnnyg  #silence 
I am not a professional athlete.  I recover like one.  Putting on Recovery Boots at the convenience and comfort of home.  I wish I come home to enjoy this everyday.  Many thanks to Jaime Stratton @aimrecoverylounge for looking after me.  You expect your body to do what you want, return the favour by giving lots of TLC.  Recovery - it is as important as your training, if not more important.  #fit #fitness #fitgirl #fitmum #health #healthy #myotherapist #myo #recovery #recoveryboots #lacticacid #toxic #toxics #sore #soreness #athlete #recoveryathome #restday
I am not a professional athlete. I recover like one. Putting on Recovery Boots at the convenience and comfort of home. I wish I come home to enjoy this everyday. Many thanks to Jaime Stratton @aimrecoverylounge for looking after me. You expect your body to do what you want, return the favour by giving lots of TLC. Recovery - it is as important as your training, if not more important. #fit  #fitness  #fitgirl  #fitmum  #health  #healthy  #myotherapist  #myo  #recovery  #recoveryboots  #lacticacid  #toxic  #toxics  #sore  #soreness  #athlete  #recoveryathome  #restday 
Twin Tuesday.  Great minds think alike and have great taste.  Twin enjoying Sprint Legging from @p.e.nation and Asics shoes ๐Ÿ‘  @asicsaustralia @asics  #twintuesday #leap #muscletone #gymstickmuscle #activewear #penation #legging #tights #health #healthy #fit #fitness #fitness #fitgirl #fitmum #49going50 #lifestyle #cold
It's cold outside.  Leap inside on Monday morning with Sprinting Leggings @p.e.nation.  I change leading leg so both sides get to lead the first leap.  #monday #leap #sprintinglegging #penation #legging #tights #health #healthy #fit #fitness #fitness #fitgirl #fitmum #49going50 #lifestyle #cold
Sprinting in beautiful autumn in my Sprinting Leggings @p.e.nation.  My little pup is a sprinter. ๐Ÿ‚ ๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚ Autumn or Fall, whatever you call it, the changing colours of foliage brings out a dull moment.  Nature at its best.๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚ #sprint #sprinting #sprinter #puppy #dog #dalmation #dalmatianpuppy #spots #penation #sprintinglegging #legging #fastlane #autumn #leaves #fall #fallenleaves
Sprinting in beautiful autumn in my Sprinting Leggings @p.e.nation. My little pup is a sprinter. ๐Ÿ‚ ๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚ Autumn or Fall, whatever you call it, the changing colours of foliage brings out a dull moment. Nature at its best.๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚๐Ÿ‚ #sprint  #sprinting  #sprinter  #puppy  #dog  #dalmation  #dalmatianpuppy  #spots  #penation  #sprintinglegging  #legging  #fastlane  #autumn  #leaves  #fall  #fallenleaves 
#Gymstick Muscle : one of the tools that I love to use and one of the programs that I teach.  This was abstracted from one of the gyms that I work.  The same tool is used to conduct Gymstick for Older Adults just different workout. "This is not a walk in the park" as said in the newsletter.  These exact same words strike me when I was reading it.  The same words were said to me when I signed up for my first marathon distance some 10 years ago.  Don't get intimidated with what you read and heard.  Everyone and I do mean everyone has to start somewhere. "Experience" is what you can do for yourself.  Everyone is different, don't worry about what that person can do, have you given a thought about what the other person can't do?  In an endurance run such as marathon, I used to look ahead and see runners breezed through.  I forgot to think about all those behind me, walking perhaps.  Yes, you see runners stopping to manage a cramp, swearing with negative attitude (the WORST thing to do), attitude must be positive to carry on.  You are not challenging with the person in front of you, behind you or beside you.  You are challenging with the person inside you.  Dig deep and create miracle for yourself (and of course with a bit of prayer). ๐Ÿ™๐Ÿป #marathon #run #event #fit #fitmum #fitnessmotivation #fitgirl #49going50 #Gymstick #gymstickmuscle #groupfitness #groupx #tone #muscle #muscletoning #bands #resistancebands #resistancebandsworkout #positive #positivevibes #challenges #challenging
#Gymstick  Muscle : one of the tools that I love to use and one of the programs that I teach. This was abstracted from one of the gyms that I work. The same tool is used to conduct Gymstick for Older Adults just different workout. "This is not a walk in the park" as said in the newsletter. These exact same words strike me when I was reading it. The same words were said to me when I signed up for my first marathon distance some 10 years ago. Don't get intimidated with what you read and heard. Everyone and I do mean everyone has to start somewhere. "Experience" is what you can do for yourself. Everyone is different, don't worry about what that person can do, have you given a thought about what the other person can't do? In an endurance run such as marathon, I used to look ahead and see runners breezed through. I forgot to think about all those behind me, walking perhaps. Yes, you see runners stopping to manage a cramp, swearing with negative attitude (the WORST thing to do), attitude must be positive to carry on. You are not challenging with the person in front of you, behind you or beside you. You are challenging with the person inside you. Dig deep and create miracle for yourself (and of course with a bit of prayer). ๐Ÿ™๐Ÿป #marathon  #run  #event  #fit  #fitmum  #fitnessmotivation  #fitgirl  #49going50  #Gymstick  #gymstickmuscle  #groupfitness  #groupx  #tone  #muscle  #muscletoning  #bands  #resistancebands  #resistancebandsworkout  #positive  #positivevibes  #challenges  #challenging 
Life is short to have boring activewear.  2 different legs 1 person.  Took this leggings to test.  Still stay in place with cardio and toning activities : cycle, squat, lunge, push, pull, hinge, rotation.  Support local talent and brands @p.e.nation  Perfect for wind chill and hide muffin tops.๐Ÿ˜€ Adidas Silver Runner : This shoe is at least 8 year old.  Too worn out for activities just walking.  This was launched to coincide with one of the Olympic opening.  It comes in Gold, Silver and Bronze. Like it too much to trash it away. #toning #activewear #cycle #spin #indoor #leggings #legs #muscle #tone #cardio #cardiovascular #health #healthy #fit #fitmum #fitgirl #fitness #test #squat #lunge #hinge #push #pull #hip #adidassilver
Life is short to have boring activewear. 2 different legs 1 person. Took this leggings to test. Still stay in place with cardio and toning activities : cycle, squat, lunge, push, pull, hinge, rotation. Support local talent and brands @p.e.nation Perfect for wind chill and hide muffin tops.๐Ÿ˜€ Adidas Silver Runner : This shoe is at least 8 year old. Too worn out for activities just walking. This was launched to coincide with one of the Olympic opening. It comes in Gold, Silver and Bronze. Like it too much to trash it away. #toning  #activewear  #cycle  #spin  #indoor  #leggings  #legs  #muscle  #tone  #cardio  #cardiovascular  #health  #healthy  #fit  #fitmum  #fitgirl  #fitness  #test  #squat  #lunge  #hinge  #push  #pull  #hip  #adidassilver 
#Kitchen is not my thing.  Spend less time in food prep is always my goal, my mission, my objective.  A close friend is having her son's wedding tea ceremony this avo.  Tea ceremony is a traditional Chinese cultural during weddings.  The newly wed offered their respect to the elderly in the family : grandparents, parents, aunties, uncles, older siblings.  The newly wed will then receive a red packet (filled with $$$) or jewellery.  An expensive cup of โ˜•๏ธ tea. ๐Ÿ˜๐Ÿ˜๐Ÿ˜ Some of her family members are vegan and she has asked if I could prepare a salad platter.  I was on a mission and very focused.๐Ÿ˜œ๐Ÿ˜. Cutting, washing, spinning (salad spinner I mean), roasting, preparing dressing from scratch.  All in all about 3 hours.๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ Done and dusted.  Hope the guests like it. Gonna rest and then party tonight at the wedding.๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป. Now legs we have work to do.  Bring it on. ๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป #vegan #pumpkin #capsicum #colours #colourful #salad #platter #saladplatter #kale #coslettuce #sweetpotatoe #purplecabbage #cucumber #tomato #truss #spinner #ssladspinner #eatwell #coucous #livewell #healthy #health #fit #kitchen
#Kitchen  is not my thing. Spend less time in food prep is always my goal, my mission, my objective. A close friend is having her son's wedding tea ceremony this avo. Tea ceremony is a traditional Chinese cultural during weddings. The newly wed offered their respect to the elderly in the family : grandparents, parents, aunties, uncles, older siblings. The newly wed will then receive a red packet (filled with $$$) or jewellery. An expensive cup of โ˜•๏ธ tea. ๐Ÿ˜๐Ÿ˜๐Ÿ˜ Some of her family members are vegan and she has asked if I could prepare a salad platter. I was on a mission and very focused.๐Ÿ˜œ๐Ÿ˜. Cutting, washing, spinning (salad spinner I mean), roasting, preparing dressing from scratch. All in all about 3 hours.๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ Done and dusted. Hope the guests like it. Gonna rest and then party tonight at the wedding.๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป. Now legs we have work to do. Bring it on. ๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป #vegan  #pumpkin  #capsicum  #colours  #colourful  #salad  #platter  #saladplatter  #kale  #coslettuce  #sweetpotatoe  #purplecabbage  #cucumber  #tomato  #truss  #spinner  #ssladspinner  #eatwell  #coucous  #livewell  #healthy  #health  #fit  #kitchen 
H-igh I-ntensity I-nterval T-raining or Tabata : Who doesn't love this?  Is it for you?  If it's not for you, why?  Is it because you are new to fitness, or do you have limitations such as existing injury, or did you resist because of age?  Body age versus biological age.  How many of such intensity sessions do you do in a week?  Do you take options if you have limitations or do you totally shut yourself out from such workout?  And if you do it, why?  What do you consider high intensity?  Lots of cardiovascular activities?  Perspire like a tap?  Heart rate is high?  Feel the challenge?  Short and sharp?  Love the soreness?  Doing 15-25 burpees in 30 seconds.  Question : out of 15, how many do you consider is quality burpee?  Do you have a number as your baseline? "HIIT me with your best shot". "Do as many as possible within the given time". "Come on,  this is a HIIT / Tabata class, not an Older Adult session". "Push push push, go go go". ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ. Sounds familiar?  Read this article from Australia fitness guru www.mariettamehani.com @mariettamehanni.  She nailed it.  From HIIT Pilates to Insanity, Step Insanity, Tabata, SPRINT, it's a big HIIT.  No doubt, I love all the fitness choices to break boredom and body plateau.  We live in a very busy ๐ŸŒŽ world.  Everyone is rushing everyday even though the clock is still giving us 24 hours.  That hasn't change.  We want the quickest workout in the shortest time.  Have we forgotten that fitness is a journey not a destination?  If we put our body to high intensity, how do you reward it back?  Monday morning thoughts๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™† #fitgirl #fitmum #49going50 #monday #HIIT #highintensitytraining #cardio #fitness #healthy #health #lifestyle #injury #options #thoughts #bodyplateau #boredom #gym #workouts #interval #tabata #30min #quick #fast #health #healthy
H-igh I-ntensity I-nterval T-raining or Tabata : Who doesn't love this? Is it for you? If it's not for you, why? Is it because you are new to fitness, or do you have limitations such as existing injury, or did you resist because of age? Body age versus biological age. How many of such intensity sessions do you do in a week? Do you take options if you have limitations or do you totally shut yourself out from such workout? And if you do it, why? What do you consider high intensity? Lots of cardiovascular activities? Perspire like a tap? Heart rate is high? Feel the challenge? Short and sharp? Love the soreness? Doing 15-25 burpees in 30 seconds. Question : out of 15, how many do you consider is quality burpee? Do you have a number as your baseline? "HIIT me with your best shot". "Do as many as possible within the given time". "Come on, this is a HIIT / Tabata class, not an Older Adult session". "Push push push, go go go". ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ. Sounds familiar? Read this article from Australia fitness guru www.mariettamehani.com @mariettamehanni. She nailed it. From HIIT Pilates to Insanity, Step Insanity, Tabata, SPRINT, it's a big HIIT. No doubt, I love all the fitness choices to break boredom and body plateau. We live in a very busy ๐ŸŒŽ world. Everyone is rushing everyday even though the clock is still giving us 24 hours. That hasn't change. We want the quickest workout in the shortest time. Have we forgotten that fitness is a journey not a destination? If we put our body to high intensity, how do you reward it back? Monday morning thoughts๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™† #fitgirl  #fitmum  #49going50  #monday  #HIIT  #highintensitytraining  #cardio  #fitness  #healthy  #health  #lifestyle  #injury  #options  #thoughts  #bodyplateau  #boredom  #gym  #workouts  #interval  #tabata  #30min  #quick  #fast  #health  #healthy 
Life is like a mixed terrain... a bit of flats, hills.  Just keep going.  #positivevibes #fitmum #fitgirl #terrain #mixed #flats #hills #believe #trust #faith #fitness
"You asked for it - Adductors and Abductors". Ask and it shall be given.  Fri-yay thighs. "I Feel It Coming @ 135 bpm"๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ๐Ÿ™ƒ #health #healthy #fit #fitmum #fitgirl #fitness #buildmuscle #musclemass #workout #resistance #bodyweights #livewell #eatwell #wellness #thighs #abductors #adductors
ANZAC DAY.  I said today I came to this lucky country as a matured adult.  When I first heard of ANZAC Day 6 years ago, I do not know what the holiday is all about.  So today in the class, we give a moment of silence to all those that sacrifice for this country.  I played Lest We Forget to kick off.... #anzac #anzacday #remembrance #war #boys #men #poppy #poppies #lestweforget #lestweforget๐ŸŒบ
ANZAC DAY. I said today I came to this lucky country as a matured adult. When I first heard of ANZAC Day 6 years ago, I do not know what the holiday is all about. So today in the class, we give a moment of silence to all those that sacrifice for this country. I played Lest We Forget to kick off.... #anzac  #anzacday  #remembrance  #war  #boys  #men  #poppy  #poppies  #lestweforget  #lestweforget ๐ŸŒบ
I chanced upon this today.  Simple.  Clear.  Straight Forward.  How many employers understand, really understand this?  When a company need you, you are a valuable asset.  When they don't need you, they can say everything that doesn't make sense.  Accept positively, when one door closes another door will be opened.  No one is indispensable.  A company asset is not the furniture, computers, equipment.  A company asset is their employees.  #corporate #corporatelife #richardbranson  #corporategoals #corporatemission #assets #employees #employers #positive
I chanced upon this today. Simple. Clear. Straight Forward. How many employers understand, really understand this? When a company need you, you are a valuable asset. When they don't need you, they can say everything that doesn't make sense. Accept positively, when one door closes another door will be opened. No one is indispensable. A company asset is not the furniture, computers, equipment. A company asset is their employees. #corporate  #corporatelife  #richardbranson  #corporategoals  #corporatemission  #assets  #employees  #employers  #positive 
OPA is a Greek word celebrating life accompanied by Greek dance and smashing of plates.๐Ÿ˜ฎ๐Ÿ˜ฎ๐Ÿ˜ฎ๐Ÿ˜ฎ๐Ÿ˜ฎ Happy Birthday to a stranger I met 6 years ago and now a dear friend.  Thank you always for believing in me and your support.  Look forward to many more years together and pull each other's neck๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™†. And so I made up this little green basket for you.  Enjoyโค๏ธ @getfitwithck  #opa #greek #funny #friend #46 #birthday #vegetable #basket #fit #livewell #fitgirl #fitmum #friendship #bff #bffbirthday #celebration #celebrationoflife
OPA is a Greek word celebrating life accompanied by Greek dance and smashing of plates.๐Ÿ˜ฎ๐Ÿ˜ฎ๐Ÿ˜ฎ๐Ÿ˜ฎ๐Ÿ˜ฎ Happy Birthday to a stranger I met 6 years ago and now a dear friend. Thank you always for believing in me and your support. Look forward to many more years together and pull each other's neck๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™†๐Ÿ™†. And so I made up this little green basket for you. Enjoyโค๏ธ @getfitwithck #opa  #greek  #funny  #friend  #46  #birthday  #vegetable  #basket  #fit  #livewell  #fitgirl  #fitmum  #friendship  #bff  #bffbirthday  #celebration  #celebrationoflife 
START when you want to STOP.  Find it.  Then focus.  If you have it, keep it.  If you don't have it, work towards it.  Persistent you will get it, consistent you will keep it.๐Ÿ™…๐Ÿป Very happy to have my first ride with everyone this morning.  Different bikes, different profiles----basic spinning principles apply. "Build indoor for outdoor"๐Ÿšดโ€โ™€๏ธ๐Ÿšด๐Ÿฝ๐Ÿšตโ€โ™€๏ธ๐Ÿšต๐Ÿป #Spinning #spin #indoorcycle #sets #repeats #cycle #sprint #tempo #threshold #v02max #v02 #breathe #workout #exercise #exercises #health #healthy #fit #fitgirl #fitmum #49going50 #strong #strength #truestrength #conquer #togetherweconquer #warrior #preparation
START when you want to STOP. Find it. Then focus. If you have it, keep it. If you don't have it, work towards it. Persistent you will get it, consistent you will keep it.๐Ÿ™…๐Ÿป Very happy to have my first ride with everyone this morning. Different bikes, different profiles----basic spinning principles apply. "Build indoor for outdoor"๐Ÿšดโ€โ™€๏ธ๐Ÿšด๐Ÿฝ๐Ÿšตโ€โ™€๏ธ๐Ÿšต๐Ÿป #Spinning  #spin  #indoorcycle  #sets  #repeats  #cycle  #sprint  #tempo  #threshold  #v02max  #v02  #breathe  #workout  #exercise  #exercises  #health  #healthy  #fit  #fitgirl  #fitmum  #49going50  #strong  #strength  #truestrength  #conquer  #togetherweconquer  #warrior  #preparation 
Life today has so many choices.  So little time๐Ÿ˜ณ  I tried MyRide program with these Body Bikes.  Although different bikes different profiles, we all believe sticking to the basic spinning principle is key. "Build indoor for outdoor"๐Ÿšดโ€โ™€๏ธ๐Ÿšด๐Ÿฝ๐Ÿšตโ€โ™€๏ธ๐Ÿšต๐Ÿป #Spinning #spin #indoorcycle #sets #repeats #cycle #sprint #tempo #threshold #v02max #v02 #breathe #workout #exercise #exercises #health #healthy #fit #fitgirl #fitmum #49going50 #strong #strength #truestrength #conquer #togetherweconquer #warrior #preparation
Life today has so many choices. So little time๐Ÿ˜ณ I tried MyRide program with these Body Bikes. Although different bikes different profiles, we all believe sticking to the basic spinning principle is key. "Build indoor for outdoor"๐Ÿšดโ€โ™€๏ธ๐Ÿšด๐Ÿฝ๐Ÿšตโ€โ™€๏ธ๐Ÿšต๐Ÿป #Spinning  #spin  #indoorcycle  #sets  #repeats  #cycle  #sprint  #tempo  #threshold  #v02max  #v02  #breathe  #workout  #exercise  #exercises  #health  #healthy  #fit  #fitgirl  #fitmum  #49going50  #strong  #strength  #truestrength  #conquer  #togetherweconquer  #warrior  #preparation 
Good Friday Day of Fast and Abstinence.  No workout.  Just spikey ball ๐ŸŽพโšพ๏ธ๐Ÿ€๐Ÿโšฝ๏ธ today after a visit yesterday to @aimrecoverylounge ๐Ÿ˜ฐ๐Ÿ˜ฐ #spikeyball #roll #lacticacid #sore #recovery #myo #myotherapy #release #fit #fitmum #fitgirl #livewell #healthy #health #muscle #muscles #relieve #roll
Maundy Thursday Posterior Chain  Single arm and leg option.  30 seconds each on Right and Left arm/leg.  Equipment : Gymstick (Optional)  #crosstrain #crosstraining #pushandpull #gymstick #resistancebandsworkout #resistancebands #posteriorchain #posterior #fitmum #fit #fitness #fitgirl #bands #health #healthy #live #livewell #strength #strengthening