Valerie Ross🇿🇲

YES I’M TEAM #GETTHICK BUT, I still value having good cardio health so, I do atleast 1 HIIT session a week💦 FULL WORKOUT: Rounds: 4 | Time: 45 seconds on, 15 seconds off & 30 seconds rest between sets 1. Battle ropes 2. Bench jump overs 3. Jump to tyre flip 4. Single arm clean + press TRY🏋🏽‍♀️LIKE✅SAVE 📥SHARE♻️ - #workoutwednesday #hiitworkout #weightgainer #onlinecoaching #personaltrainer #sweatybetty #londonfitness

BUILT ON CHICKPEAS, AVOCADO& RICE🌱#plantbasedbooty A calorie surplus, consistency & progressive overload in the gym, rest and an understanding of how my body responds to both foods & exercises. It doesn’t happen over night and there aren’t any cheat codes, magic foods that will get you there quicker👀 Weight gain/muscle building on a vegetarian and/or vegan diet? It’s possible, believe me I know🍑 - There’s a link in my bio and you should click it if you need my support with weight gain on a meat free diet or if you need more recipes to keep you going. Regardless of where you are in the world I got you sis, don’t leave me here to be thick alone🥺JOIN ME🚨 • • • #weightgain #vegetarian #vegan #plantbasedbooty #onlinecoach #personaltraineruk #musclebuildingtips

🚨YOU DO KNOW THICK THIGHS SAVE LIVES RIGHT?👀🚨 Adding unilateral exercises to your leg day routine will help you not only grow the muscle but also identify any imbalances that can then be isolated and worked on. Here are some tips on how to safely do these 2 exercises⬇️ Step ups: Check what you’re stepping up on is stable prior to doing the exercises ✅ Make sure you choose a weight that you can comfortably move with ✅ Keep your back straight throughout✅ - Split squat: Position your back foot comfortably✅ Find your balance before lifting any weight✅ Use light weights to get used to the movement✅ Make sure your knee doesn’t pass your foot as you go down✅ Drive through your quad to get you back up ✅

✨A REMINDER TO COUNT YOUR BLESSINGS✨ October has been a very special month for me & over the last few days I’ve really been working my gratitude muscle. Without getting too cheesy, this month will forever hold a very special place in my heart. I’m so excited to do the no nonsense November challenge & continue to have experiences that bring value into not only my life but, others too. I love each and every single person I interact with and I wish nothing but an even greater November✨ What are you grateful for from October & what would you like from November? - #grattitude #reflection #personaltrainer #onlinecoaching #rollerskating #gymworkouts

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🥤THICCUM SMOOTHIE 🥤 The fight to get the calories in continues, if you know me you know I stack up on calories through smoothies & so can you. You’ll need: Half an avocado 🥑 A banana 🍌 Protein powder🌱 @phdnutrition seamoss🌱 @alkaline_roots_2020 Vegan/vegetarian protein powder can sometimes taste🤮But since using @phdnutrition I can say that all not protein is made equally😌use ‘VALERIER10’ when you check out and see for yourself, I wouldn’t lie to you🤝 - #phdnutrition #weightgainsmoothie #thiccums #weightgainwisdom

FULL WORKOUT⬇️ 🚨Your upperbody needs attention too👀Yes sis, I’m team thick thighs saves lives but we need to be strong all around! 🚨 1. Pull ups or assisted pull ups 2. Lat pull down variation 3. Seated row 4. Face pulls 5. Single arm rows - Save this one, share with a friend and try it out ! - #backworkout #upperbody #personaltrainer #onlinecoach #backday

NO NONSENSE NOVEMBER CHALLENGE ✅ Swipe left and read all about it, if you’re up for a 30 day challenge and need that extra accountability & support, it’s here. The goal isn’t to do an extremely intense workout alongside everything else(👀I would have made it a lot harder if it was) the goal is to stick to something and progressively add to it. All you gotta do is send me a message & your one step closer to developing healthy habits. - #novemberchallange #signupnow #accountability #onlinepersonaltrainer #londonfitness

WAIT FOR ME🥺 Wait for me to gain strength, knowledge and more personal power. Nothing worth having will come over night so, wait for yourself too. It’s transformation Tuesday and I feel so soppy, I want you to know that it’s consistency + persistence that you need to tap into to give yourself the best chance of achieving whatever it is you want my sweetheart ❤️ Love you always and if you need my help I’m only a message away - use the link in my bio if you feel like you need guidance to keep you on track. - #waitforme #transformationtuesday #onlinecoaching #personaltrainer #melaninpoppin #weightgain #plantpoweredathlete #phdnutrition

FULL WORKOUT⬇️ 1. Hip thrusts | sets: 3 - Reps: 12 2. Single leg S tep ups | sets: 2 on each leg - Reps: 12 3. Pulsing banded goblet squats | sets: 3 - Reps: 12 4. Cable kickbacks | sets: 2 on each leg - Reps: 12-15 l ma 1-10 banded lateral step finisher YOU CAN MAKE EXCUSES OR MAKE IT HAPPEN - me and @wxmuyu where low on time but, still wanted to get something done. If you want to do something, you’ll find the time for it🤷🏽‍♀️ Outfit: @endoire_ Socks: @hexxeeofficial Bands: @shreddy - #musclebuilding #weightgain #bootybuilding #londonpersonaltrainer #priorities #quickworkouts

Confidence is an inside job. It’s starting creasing when you think highly of yourself & you’re secure on who you are. Start speaking highly of yourself & praising the things that make you the absolute badass that you are. Remember you’re sexy inside and out you know, can’t know one tell you otherwise! - #selflove #selfconfidence #womensupportingwomen #innerpeace #selfworth #highstandards #adviceyoudidntaskfor

THE BREAKDOWN⬇️ I FEEL LIKE I EAT SO MUCH! But, to maintain this weight gain I have to🥺🍑 I don’t track my calories, I just make sure I am definitely in a calorie surplus. Breakfast & multivitamins - As someone who lives in the UK as much as I try to eat different fruit and veg, we don’t always get what we need so I take @phdnutrition multivitamins daily! I am also still obsessed with @richmond_foods meat free sausages and @vivera_uk ‘bacon’ bits. Both are good sources of protein as well as the beans from @heinz_uk - Lunch & protein shake - post workout I’ve started consistently having protein shakes @phdnutritionind have so many vegan powders that I’ve been experimenting with. The channa wrap from @rudieslondon is a solid 10/10😭I’m in love ! - Fruit & Dinner - I try to have atleast 1 portion of fruit a day🥭. Thai inspired noodles for the win with all the veg, it’s becoming one of my favourite meals. - If you’re plant based and need protein supplements check out @phdnutrition and use ‘VALERIER10’ to save 💰 while you gain 🍑🤝 - #whatieatinaday #veganuk #vegetarianfood #proteinsupplement #phdnutritionuk #weightgainmeals #bootygrowth