Tally, Zanna & Vic πŸ‘―Global community and events bringing women together to educate, empower & inspire πŸ™ŒπŸΌ BBC podcast hosts πŸŽ™ Creators of #girlgains πŸ’•

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It's Wednesday which can only mean ONE thing! There's a brand new episode of #FitAndFearless Podcasr featuring this total Girl Boss and fitness superstar @aliceliveing βœ¨πŸ’•. πŸ‘‰πŸ» This week we discussed how to maintain a healthy and balanced lifestyle when you're busy! We all agreed that it's about being as consistent as possible, but having the ability to also be flexible with training and nutrition!
You can hear Alice's Top Tips as well as a good chat with all of us.
Have you listened? Do you have any tips to share with everyone?? Let us know in the comments below!πŸ‘‡πŸ» P.S YAY @zannavandijk is back in the studio with us! We missed her πŸ™ŒπŸΌ. #Girlgains #FitAndFearless


Empowered women, empower women! ✌🏻 Transformation Tuesday with a bit of a difference today!

A year on from the first time that these beautiful ladies first met at the #Girlgainsessex Event. Now all standing next to each other embracing their bodies.
I could have never imagined that this movement would have bought so many women together and changed their lives as well as my own.

Becoming an ambassador makes me so proud that these women are finding their paths with self love, body confidence and general well-being without comparing themselves to others. But also along the way making friendships and growing a community of strong women!

If you’re in doubt or worried about attending an event alone for the first time - GO this could be you in a years time!

Standing in front of the camera embracing all that you are! πŸ“Έ @sherryjoycephotography - Our amazing @girlgains_essex Ambassador @healthier_leila πŸ’œ

#girlgains #girlgainsessex #empoweredwomen #empower


We need YOUR questions! πŸ’• In the coming weeks on the podcast we are covering the topics of ➑️ Staying healthy with a busy lifestyle ➑️ Cardio, running & endurance training πŸ’¦ We have some amazing, inspiring and knowledgable guests to help us answer your questions! So, if you have any related to these topics leave them down below for the chance to be featured on the #fitandfearless podcast! πŸŽ‰β€οΈ #girlgains



This week's episode of #FitAndFearless was SO close to our hearts as we discussed Eating Disorders and Disordered Eating. If you've already had a listen then you know it was quite the emotional one, but we truly hope that by being as open and honest about our struggles it will help you overcome your own.
A big thanks to Eating Disorder Therapist @phelanwelll for coming in to not only share her story but giving some great advice on how not only those suffering can help, but how as friends and family we can help too. ✨ And for all those seeking more help and advice on this matter we strongly encourage you to get the professional help you deserve! By surrounding yourself with positive support it will help you fight for the life and freedom you truly deserve!
We recommend BEAT charity and @mindcharity! We have put links to those in our stories and on our highlights!
#Girlgains #FitAndFearless #eatingdisorderrecovery


Today is the perfect opportunity to celebrate LOVE ❀️in all forms that it takes.
Valentines isn't just for couples, it should be about expressing love for your family, friends and most importantly YOURSELF!
We want to know in the comments below 1 thing you love about yourself!
I'll go first; I'm Tally and I love my ability to talk to anyone! It means I get to chat to some really fascinating people which has bought some amazing opportunities along the way.
Let us know in the comments below πŸ‘‡πŸ»πŸ‘‡πŸ»πŸ‘‡πŸ» #girlgains #fitandfearless #selflove #valentinesday


A little β€˜ab blast’ for you to try from @girlgains_wales ✌🏻 .
Spread some kettle bells and dumbbells out in a circle (don’t do this when the gym is busy because people will get annoyed at you for stealing equipment πŸ˜‡).
β€’ Kettle bells = legs in and out
β€’ Dumbbells = legs over
β€’ Complete 2 β€˜circles’ (once in one direction, then back again the other direction), rest for 20 seconds then repeat 5 times! 😏
Try not to move your upper body back and forth like I’m doing a little in the video, the less you move it, the harder it’ll be. Be sure to change directions too.



Pancake Porn 😍πŸ₯ž We hope you have all enjoyed a pancake or 5 today. We definitely have πŸ’πŸΌβ€β™€οΈ. The big question is... what is your most desired topping? Do you go sweet, savoury or both? πŸ€·πŸΌβ€β™€οΈ
Comment below to join the β€˜pancake- off’ πŸ‘‡πŸ» #girlgains


How does social media make you feel? πŸ‘‰πŸ»Do you come on here and feel inadequate? Pressured? Or even anxious? πŸ‘‰πŸ» Or does it make you feel happy, motivated and inspired?
We discuss this in depth in the latest episode of Fit And Fearless....and share our thoughts and advice on how to make sure social media can be a positive place for you! ✨ Link is on our stories...or check our saved stories for links to every episode so far!
If you've already had a listen, we would love to hear what you're doing this week to make Instagram and social media work better for you?! Let us know in the comments below πŸ’•πŸ‘‡πŸ» #Girlgains #FitAndFearless #SocialMedia


We are so proud of every topic we are covering on Fit & Fearless and we hope you're benefitting from everything we have covered so far?
1️⃣In an upcoming shows we are discussing the pressures faced due to social media and how we can help combat that. Please leave below any questions or particular topics you may want us to discuss πŸ‘‡πŸ»πŸ‘‡πŸ». 2️⃣ We will also be making an episode dedicated to Eating Disorders with the wonderful @phelanwelll giving her advice. We would also love to know if there is anything you would like us to discuss in that? πŸ‘‡πŸ» We are making this show for YOU, and so we appreciate your input massively! Thanks for all the lovely feedback as always and can't wait for you to hear more episodes πŸ’•. #Girlgains #FitAndFearless @bbc5live



Sunday Brunch Goals😍

I don’t know about you but I think the weekends are made for brunching with your favourite peopleπŸ’•

After trying many of brunches around Manchester, @ezraandgil Is definitely up there for ; Chilled vibes βœ… Good coffeeβœ… & AMAZING food βœ…

Where are you favourite places to brunch? πŸ’• #girlgains


We were honoured to be joined by these body positive babes @scarrednotscared and @felicityhayward on the latest episode of #FitAndFearless πŸ™ŒπŸΌ. This week we discussed what body positivity is, where it came from, how we can get it and how exercise can help!
We are truly passionate about each and every one of you truly learning to love yourself for who you are and so, please give this a listen! And let us know what you think in the comments below πŸ’•πŸ‘‡πŸ». #Girlgains #FitAndFearless #bodyconfidence #selflove #bodypositivity #selflovebringsbeauty #scarrednotscared


Fancy making yourself a healthy treat? Why not try these Raw Nut-Free & Gluten Free Vegan Cheesecakes by @StephiDFitness ? 🌱
Crust Ingredients:
* 110g rolled oats (use gluten free oats to make gluten free)
* 75g seedless raisins (soaked in boiling water for 15 minutes – to make sticky – then drain)
* 20g desiccated coconut
β€˜Cheese’ Ingredients:
* 3 frozen bananas (cut up the banana before freezing, it makes it a lot easier to blend)
* Cream from 1 can of coconut milk
* 60g frozen cherries (or other fruit of choice)
1. In a blender, add the oats and blend for a couple of minutes until the oats have about quartered in size
2. Then, add the raisins and coconut and blend until it sticks together – if it’s struggling to stick, add a few tablespoons of water and blend again, it should then bind
3. Spoon the crust mixture into a spring form/bottomless cake tin (or multiple for mini cheesecakes), then place the crusts in the freezer
4. Next, put the banana and coconut cream in a blender and blend until completely smooth
5. Spoon some of the mixture on top of the crusts to make one layer, smooth, then place back in the freezer for 30 minutes
6. In the meantime, add your chosen fruit (cherries in my case) to the remaining banana and coconut mixture and blend again until smooth
7. After half an hour, spoon the rest of the mixture on top of the cheesecakes, smooth off and place back in the freezer for 2-3 hours until it completely solidifies
8. When you’re ready to eat, take out of the freezer for 5 minutes and enjoy! #girlgains



Be UNAPOLOGETICALLY you ❀️. Use eating well and moving in a way you love to enhance your whole life. To give you confidence in your body, mind, dreams and ambitions. Because this is SO much more than a physical journey, this is about finding your inner and outer strength.


Be A True Force of Nature πŸ™ŒπŸΌ We’ve had the best couple of days with the @burtsbeesuk team 🐝 We took them through a series of workouts and workshops to build their inner and outer strength; to empower, educate and hopefully inspire them too πŸ’ƒπŸΌ We believe that a woman who loves herself and as a result takes care of herself, both mentally and physically, is a true force of nature 🌍 We hope that we can help YOU on your journey of becoming the healthiest, happiest version of yourself. Not only through fitness and nutrition, but through shifting your mindset to one focused around positivity and self-love πŸ’— We couldn’t be happier to be working with a brand who aligns with our core beliefs. Building women up and empowering them to be unapologetically themselves πŸ™ŒπŸΌ #girlgains #ad #burtsbees #empower #inspire #educate


Kisses from @chewtonglen πŸ’‹πŸ’‹πŸ’‹. We have spent the day with @burtsbeesuk empowering the women on this retreat to embrace their inner and outer strength through workouts and meditations. We truly believe that eating well and moving more really can enhance your life, give you confidence and help you feel your best inside and out.
We love that @burtsbeesuk are totally with us on this mission ❀️ and helping us spread the #GirlGains message.
You can see what we've been up to on Insta stories and we'll be sharing more of our workouts tomorrow.
P.S loving our lip colours from the new @burtsbeesuk range....who knew they did lip sticks and lip oils and glosses?! We are obsessed 😍. #Girlgains #BeATrueForceOfNature #empoweredwomenempowerwomen #Ad



The latest episode of our Fit & Fearless Podcast is now LIVE! This week we chatted all about Nutrition with special guest leading Harley Street Nutritionist @rhitrition 🍏. From cheat days, to superfoods to cutting carbs....we covered ALOT! And thank you so much for your questions, we tried to answer as many as possible.
Also a huge thanks to all your support so far, we really have been overwhelmed by the response πŸ’œ. We would be so grateful if you could please, subscribe, give us a rating on iTunes and even leave a little feedback comment! It would mean so much, and help us spread the #GirlGains message far and wide!
#Girlgains #FitAndFearless


@balanced_becky_ has a quick 30 min workout for you - it’s a toughy!
Squat press x20
Burpee x5
Overhead lunges x20
Burpee x5
Kettlebell swing x20
Burpee x 5
Butterfly sit up x 15
Burpee x 5
Knee highs x 30
Repeat until 30 mins has passed
Thank me later πŸ˜‰


Weekends are for BRUNCHING 🍳. Here we have a baked Shakshuka with a Poached Eggs & pistachios along with a Turmeric Latte πŸ‘Œ. We are SO passionate about enjoying food from the way it tastes, to the way it can make you feel and the social aspect as well. Basically we love food πŸ˜‰. People often associate healthy eating with meal prep and Tupperware, but the more we've been educated about how we are nourishing our bodies, the more we find this lifestyle even easier to maintain.
On next week's episode of Fit & Fearless we will be talking to the incredible @rhitrition about all things nutrition and we want YOUR questions! So please leave any myths you want busting or nutrition queries below and we will be putting them to her πŸ‘‡πŸ»πŸ‘‡πŸ»πŸ‘‡πŸ». Have a fab weekend πŸ’•

#Girlgains #FitAndFearless #FitAndFearlesspodcast



β€˜I can’t lift too heavy because it will make me bulky’- says every body BEFORE they start weight training.πŸ’πŸΌβ€β™€οΈ We advocate weight lifting being the foundation of your training, whether you’re a runner, a yogi or just somebody getting into the gym.
We speak about our journeys through weight lifting and our biggest reasons why you should take up weights in our brand new podcast β€˜Fit&fearless’. We also have an exclusive interview with David Beckham’s yoga teacher, @shona_vertue who shares with us her beliefs on weight lifting πŸ™‹πŸΌβ€β™€οΈπŸ‹πŸΌβ€β™€οΈ Download, listen and get in touch with us on our twitter page for your chance to be mentioned in next weeks podcastπŸ™‹πŸΌβ€β™€οΈ#girlgains#fitandfearless


Are you starting out on your health and fitness journey this year? Or perhaps getting 'back on the wagon'? It's SO easy to go to extremes and totally cut things out! But how long can we really sustain that?
Take cutting carbs for example....You don't have carbs for 2 weeks straight, and then one night you go out for dinner and have a pizza. At that point it's an all or nothing you think 'f*** It' and have every carb under the sun over the course of the next week.
Then comes the guilt, the shame and beat yourself up thinking you'll never be able to stick to a healthy lifestyle if you fall at the first hurdle.
If you listened to our latest #FitAndFearless Podcast with @bbc5live you know that everything needs to work together in balance.
Instead of short term fixes, look for long term solutions. Make smaller changes to your lifestyle and incorporate healthy habits that you can actually do!
Here are a couple of things to try:
1️⃣ Move more! Increase your daily activity, not just through workouts but by simply walking more! Take the stairs, leave the office at lunchtime or walk to work!
2️⃣ Make your lifestyle social! Arrange to go to a class with a friend, or invite them round to make a new healthy recipe together.
3️⃣ Drink water! Invest in a reusable bottle and aim for 2-3 litres of water a day.
4️⃣ Set small goals that you can build on! Such as running your first mile in a month to trying to run 5K in 12 weeks!
5️⃣ Enjoy lots of free resources online that can give you so many workout ideas and healthy recipes to try. Each of us are always sharing workouts and recipes that we love on @tallyrye @zannavandijk @victorianiamh πŸ˜‰. What is YOUR number one tip for people starting out on their fitness journey this year? We would love to know πŸ‘‡πŸ»πŸ‘‡πŸ» #Girlgains #FitAndFearless #newyearnewme #fitnessjourney


Our podcast is now LIVE! πŸŽ‰ This is so so exciting for us - we can’t believe we have the opportunity to create a podcast in collaboration with the BBC πŸ™ŒπŸΌ We will be sharing new episodes every week focusing on various topics surrounding fitness, nutrition, body-confidence and being a badass woman πŸ‘― Our first episode is now live and available to download for FREE using iTunes and the podcast app! We would love to hear your feedback and also to hear your suggestions for future topics! πŸ’— #fitandfearless


FRESH & FIT FEST πŸ’— Tickets for @thehoxtonhotel Fresh and Fit fest are going live at 12pm today! We will be there on the Saturday 27th January at 1.30pm to give a talk on body confidence πŸ™ŒπŸΌ The link to get your ticket is on our Instagram story ☺️❀️


When’s the last time you did something for yourself? Took an hour out of your day to slow down, breathe, and work on you? It might be reading a book, drawing, taking a bath; what ever it is that takes you to a happy place with no worriesπŸ™πŸ» I love to light a candle, make a healthy spread and do something that allows me to focus on the good☺️
If you never set time aside to do this, then please make sure you doπŸ™πŸ» and if it’s already something you do- give the rest of the #girlgains community some ideas πŸ’•


Who set their New Years resolutions yesterday? How many of you made up a resolution, but didn’t actually plan how you were going to do it? If it was to get in shape, did you plan the food you were going to eat, or the days your we’re going to get moving? This is why I don’t really like to call it a new years resolution, it’s more of a β€˜New Years plan’. The three of us have set our New Year plans, mine being to meditate at least 3 times per week. I’ve started by getting in tune with my body and mind by practising yoga out here in Jamaica. πŸ˜β˜€οΈ
Comment below what your New year plan is? Maybe the #girlgains can help you stay on track πŸ’•#girlgains


Happy New Year from #GirlGains! πŸŽ‰ We want to thank you guys for your continued support throughout 2017 and into 2018! Last year was incredible for us - we took the movement global with the help of our beautiful empowering ambassadors and got to bring together women across the world 🌍 Plus at the end of the year we started working on a super exciting project, our very own BBC podcast which will be launching SUPER soon! So stay tuned πŸ™ŒπŸΌ We can’t wait to meet even more of you amazing women in 2018! πŸ’— #girlgains


Chocolate protein balls by @bethanylittleton 😍 Snowed in = time to create! Today’s original plans consisted of the gym and shopping. However waking up to scenes like the arctic outside meant that they were both a no go. So I ended up making these little protein balls!
The recipe is as follows:
➑️ 15g protein powder - Depending on which protein you use, you may have to use slightly more or less. ➑️ 12g coconut flour
➑️ 4g cocoa powder
➑️ 5g cacao nibs (you can easily use normal chocolate or chocolate chips, I just happened to have them in the cupboard) They add a nice crunch!
➑️ 45-55ml almond milk (any milk will work of course)
➑️ A bit of cinnamon (didn’t measure soooo)
➑️ Simply mix all of the ingredients together, roll into little balls and chill either in the fridge or freezer for a bit!
You can guarantee they’re gone in one and perfect to also mix in with yogurt and smother in peanut butter πŸ˜‰
Swipe for the ingredients and process.



Today, this absolute babe turns 23! From the beginning of our friendship with Vicky we always knew she was special.
Here are 3 reasons why we think she is absolutely fabulous:
1️⃣ She is brave. We really admire that Vicky will try anything- whether it's completing the 3 peaks challenge or training for a marathon...she'll try anything once!
2️⃣ She is loyal. To her friends, her family and her client....Vicky will always put you first above her self.
3️⃣ She is hilarious!! This girl has he BEST sense of humour and definitely does not take herself too seriously and is always up for a laugh.
So please, leave her a happy birthday below! πŸ‘‡πŸ»πŸŽˆπŸŽ‚ AND to celebrate Vic's special day, we also have a super special discount code for the GirlGains that will last for today only! Enter VICBDAY for 15% OFF the GirlGains Collection πŸŽ‰πŸ™ŒπŸΌ. Link is in our bio.


What motivates me to eat well & exercise?

A question I am asked by many, including my husband when my alarm goes off at 6am in the dark cold winter mornings & I jump out of bed (most of the time). The truth I am motivated to be the best possible version of myself. We are all here for a finite amount of time, eating well and exercising is fundamental to maximise your potential.

I want to get my heart racing through exercise I enjoy 4-5 times a week, so that I stay a healthy weight and look and feel my best.

I want to eat food that nourishes me from the inside out so that on a day to day basis I am not fighting sugar cravings or always feeling hungry/dissatisfied. We all know how that feels!

I am not motivated by short term fix, chizzled abs or a perfect bum is just not unachievable for many and if aiming to look good for a holiday that is a temporary thing, once that holiday is over how will you get yourself to the gym or to prep your lunch the night before rather than grabbing that unhealthy lunch on the go?

Enjoyment is also key! Otherwise you will never commit to it long term. If you don’t like lifting weights don’t do it, join a run club/ play netball whatever gets you going. In terms of food you do not have to eat chicken and rice. Make your healthy meals exciting and different every week. I genuinely much prefer the healthy options I make such as a falafel and hummus salad- my fave! X
@balanced_becky_ πŸ’• #girlgains


Leeds, you were amazing! πŸ™ŒπŸΌ We've had the best day meeting you awesome northern #GirlGainers πŸ‘― We teamed up with @virginactiveuk for a cheeky workout, talk and Q&A πŸ’¬ It was such a pleasure to get outside of London and hang out with you beautiful bunch! This community makes us so happy, right to the depths of our heart ❀️ Let us know if you want us to come up north again soon!? πŸ‘ŒπŸΌπŸ’• #GirlGains


Real queens fix each other’s crownsβ€πŸ‘‘
This is a saying I never truly believed in whilst growing up, believe it or not I was a completely different person at school - weren’t we all?

I never really had any other friends who were girls, they always wanted to compete and be better, I wasn’t into that.
Growing up as a girl is hard - it isn’t easy in a society where everyone is telling you to be someone else apart from yourself.

I know absolutely love that quote and I believe more and more women are coming together instead of pushing each other out of the way.
In 2012 it was estimated that in the UK alone there was 32.2 million women!

So as women let’s support and fix each other’s crowns, let’s unify because girls - who really runs the world? πŸ™ŒπŸ»
- @healthier_leila @girlgains_essex
Photo credit: @kudzx