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#selfcaresunday ๐Ÿ™๐Ÿผ๐Ÿ’ซ๐Ÿ’–. . โ€™Youโ€™ve got to fall in love with yourself first and make yourself a priorityโ€™! . Now, Iโ€™m sure those voices in your head might be thinking that sounds mighty selfish, but Iโ€™m here to tell you itโ€™s the exact opposite. When you're loving yourself and putting yourself first, EVERYTHING in your life benefits. . . Loving yourself means caring for yourself deeply, making your sleep, nutrition, exercise and well-being a priority. It can be anything from making your gym time nonnegotiable or canceling late night plans so you can get enough sleep. Itโ€™s about listening to your body and giving it what it needs to feel its best. . I certainly slip up from time to time, but when I hit a certain state of overwhelm, I take a breather, I get out into nature and walk, meditate, take a bath, or just lay down and breathe into my body and remind myself of the things in my life that I am grateful for๐Ÿ™๐Ÿผ. . Being present and self aware is the key to being able to get through those tough times. Life happens. There will always be testing times, you will have good days and bad, itโ€™s all about how you deal with these situations and if youโ€™re not in a good state of mind, these situations can spiral and really take a hold on your health! . . Self care and self love is crucial. Donโ€™t wait until itโ€™s too late, change that story that you have on repeat in your head from โ€˜I am not worth itโ€™, to โ€˜I am worth every ounce of my love and affection and I damn well deserve the best from lifeโ€™! ๐Ÿ‘Š๐Ÿผ๐Ÿ’•. . https://justineswitalla.com/ . .

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Mum and son date night at @sunset.cali celebrating Leoโ€™s first week at big school! Great food and gorgeous company โ˜บ๏ธ๐Ÿฅ‚โค๏ธ #proudmum #allthelove #motherandson #tightestbond #greatfood #wine #saturdayvibes #stkilda #sunsetcali #love

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You are the creator of your own destiny๐Ÿ™Œ๐Ÿผ๐Ÿ’ซ. . I love getting out and being active with Leo. Why donโ€™t you join us for the 2019 @mswalkfunrun ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜. . Canberra โ€“ 31st March . Sydney โ€“ 7th April . Melbourne โ€“ 2nd June . . REGISTER NOW โ€“ No one should face MS alone ๐Ÿ™๐Ÿผโค๏ธ head over to their Instagram @mswalkfunrun to register or hit the link below! . . https://www.mswalk.org.au/ . . . . *EARLY BIRD REGISTRATIONS FOR NSW/VIC ARE NOW OPEN*. #mswalkfunrun2019 #mswalkfunrun #supportms #donate #supportms #letsdoit #goals #fun #friends #fitness

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The world needs more smiles ๐Ÿ˜๐Ÿ˜โค๏ธ๐Ÿ’ซ . Huge thanks to @dr.dee_official and the team at @voguedentalstudios for whitening up my pearly whites again ๐Ÿ™๐Ÿผ๐Ÿ˜ . . #happy #brightsmile #zoomwhitening #phillipszoom #smile #fitmum #cheese #bright #white #positivevibes

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๐Ÿ’•๐Ÿ’• NEWS JUST IN.... @180nutrition are having a โ€˜Valentineโ€™s Day โ€™ flash sale where you can save 20% off all purchases๐Ÿ’•๐Ÿ’• . The sale runs from today (14th) til the 16th feb so get your orders in now and if you have any questions regarding their products comment below๐Ÿ‘‡๐Ÿผ . http://180nutrition.com.au/ . . . Use the code LUV180 at the checkout ๐Ÿ‘Œ๐Ÿผ Oh, and happy Valentineโ€™s Day everyone ๐Ÿ˜˜๐Ÿ˜˜ #flashsale #180nutrition #sale #valentinesday #naturalprotein #nonasties #veganfriendly #familyfriendly #abs #fuelledbynature #myfave #healthy #fit #fitmum

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Donโ€™t fake it til you make it... . Face it til you make it ๐Ÿ‘Š๐Ÿผ . Get up! . . Work hard! . . Fail!. . Stand back up! . . Face it again! . . Do a little better. Fail again! . . Get back up ๐Ÿ‘Š๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ™๐Ÿผโค๏ธ๐Ÿ™Œ๐Ÿผ . . https://justineswitalla.com/ . . . #wisdomwednesday #word #truth #faceit #getup #standup #keepgoing #nevergiveup #fitness #fitmum #inspiration #motivation #mindset #powerful #wellbeing #onlinetrainer

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It is so important that you do NOT use exercise as a form of punishment! ๐Ÿ™…๐Ÿฝโ€โ™€๏ธ . I see it all the time. People pushing their bodies to their limit! Not leaving the gym until they have burnt โ€˜Xโ€™ amount of calories or have absolutely smashed themselves ๐Ÿ˜ณ๐Ÿคช. . There is a time and a place for intense workouts, but day in day out its a big NO NOโ€ผ๏ธ . That on top of the fact that they probably arenโ€™t not eating enough to support that type of volume or intensity day in, day out๐Ÿคฆ๐Ÿฝโ€โ™€๏ธ. . LISTEN TO YOUR BODY ๐Ÿ™๐Ÿผ. . If itโ€™s screaming at you for rest, give it rest. If you are hungry for a meal, eat a meal! . โœ… Figure out what type of exercise suits your body type and what you enjoy doing, and do that! . โœ… Schedule in rest days and/or de- load weeks! . . Iโ€™m a fan of cardio and weights, hence why I enjoy doing #F45 as it offers both. I also love to lift heavy and have performance based goals and enjoy I walking ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ. . So stop jumping from one program to the next, find one that you can be be consistent with and trust your that the results will come in timeโ€ผ๏ธโค๏ธ. . https://justineswitalla.com/ . . .

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One week into tracking my food for my photo shoot and I am feeling on track ๐Ÿ’ช๐Ÿผ๐Ÿ‘Œ๐Ÿผโ˜บ๏ธ I have definitely felt a little more tired with more energy output and slightly lower cals but all in all I canโ€™t complain! . . My body responds really well when I track and have a goal. I have still been having the odd red wine, but I am tracking it as even though a glass of red is only around 120 cals I need to be consistent. This is where a lot of people fall short, especially on weekends where they drink a lot and that tips them way over their daily or weekly calorie allowance. Then they eat like normal or more after a few drinks๐Ÿฅ‚๐Ÿคฃ. . Meal 1 : greens smoothie - made with avocado, peanut butter, greens powder, kale, @180nutrition protein, ice and water - 359 cals ๐Ÿ‘Œ๐Ÿผ. . Meal 2 - Blueberries protein pancake - made with 1 banana, 2 eggs, @180nutrition coconut protein and blueberries- 351 cals ๐Ÿ˜‹. . Meal 3 - chili scrambled eggs on gluten free toast (cafe meal) approx 685 cals ๐Ÿ‘๐Ÿผ. . Meal 4 - broccolini with chicken thighs - 380 cals ๐Ÿ˜. . Total cals: 1775 . . I will see how things progress this week, at this stage I wonโ€™t reduce my cals but might again slightly a week out from my shoot! Itโ€™s important to remember that when you are trying to drop body fat and are in a calorie deficit that you will feel more tired and a tad more hungry than normal. I usually have around 2000 calories a day when Iโ€™m just maintaining ๐Ÿ˜Š But please donโ€™t cut calories if you are already under eating (which a lot of women do). Any questions, comment below ๐Ÿ‘‡๐Ÿผโค๏ธ #mondaymotivation #healthymeals #tracking #photoshoot #goals #healthy #onlinetrainer #fitmum #fitness #consistency #motivated #justineswitalla

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Sunshine, ships and great company, what more could a girl want on a Sunday ๐Ÿฅ‚๐Ÿ›ณ๐Ÿ˜โค๏ธ๐Ÿ’ƒ๐Ÿป #feelingglam #sundayfunday #adventures #friends #fun

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An early morning Sunday sesh went down at @f45_training_werribee this morning ๐Ÿ˜…๐Ÿ‘Š๐Ÿผ๐Ÿ’ช๐Ÿผ Awesome set up and crew out there, definitely worth checking out if you live out that way. You can trial it free for a week ๐Ÿ‘Œ๐Ÿผ. . No better way to start your Sunday than with a good sweat sesh ๐Ÿ’ฆ๐Ÿ‘Š๐Ÿผ๐Ÿ˜. . Who else got some training in today? ๐Ÿ˜…๐Ÿ’ช๐Ÿผ . . Free week trial : http://45west.com.au/justine . . #f45 #sundaysesh #training #romans #weights #fitmum #strongmum #mumswholift #f45training #gettingitdone #teamsunday #fitness #health #strong #werribee

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Win your morning with @hbird.co granola ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜‹ Add some greek yoghurt and blueberries and you have such a tasty breakfast that will take you next to no time to prepare. Leo also loves the granola and I sometimes just carry it in my hand bag as a snack as they come in these handy snack size sachets ๐Ÿ‘๐Ÿผ๐Ÿ˜. . Be sure to use my discount code Justine15 and check out their muesli and porridge as they are also yummy ๐Ÿ˜‹๐Ÿ‘Œ๐Ÿผ. . https://www.hbird.com.au/collections/shop . . . #hbird #birdybreakfast #postworkout #porridge #healthy #fitmum #health #hummingbird #breakfast #yum #tasty #muesli #fitfood #fitfoodie #winyourmorning .

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๐Ÿ‘3 RM Squat testing @ 105kgs๐Ÿ‘. . I was feeling pretty confident today but when you are testing and you have that much weight on your back, your mind plays tricks on you ๐Ÿ™„๐Ÿ˜‰. . I haven't been able to follow my strength training program to the tee due to my other training and work commitments, so if I had of been following it properly I probably would have nailed all 3 squats perfectly ๐Ÿ‘Œ๐Ÿผ. . I am just happy that I got 3 out without quitting or any assistance. The 2nd squat threw me (lifted hips first and didnโ€™t push my knees out enough or drive my chest up) and if I was in a comp the 3rd one wouldn't have passed due to depth and it was pretty ugly.. but any hoo ๐Ÿคท๐Ÿฝโ€โ™€๏ธ๐Ÿ˜œ. . I need to also take into consideration that I have been in a calorie deficit this week for my upcoming photoshoot and I have been feeling more tired than usual. So all in all I am still very happy with this result and can kind of call it my new 3 rep PB ๐Ÿ‘Š๐Ÿผ๐Ÿคฃ๐Ÿ’ช๐Ÿผ. . Video one: 3 @ 105kgs ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ. . Video two: Backdown sets 3 x 3 @ 90kgs (these felt good even feeling fatigued but really focused on driving knees out and chest up!) ๐Ÿ‘Š๐Ÿผ๐Ÿ˜๐Ÿ’ช๐Ÿผ . Video three: Conventional deads 3 x 8 @ 87.5kgs ๐Ÿ˜ค๐Ÿ˜ค๐Ÿ˜… . HUGE session and left me with absolutely nothing left in the tank. I do love it though! Thank you for the sesh @onemorerep, you got me good today, still canโ€™t walk properly ๐Ÿ™„๐Ÿ˜‚ .

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