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Katie Scarlett Lolas

🌏 Sydney 🤗 Holistic Health & Happiness 👸🏽 Meal Prep #LLMealPrep 🔥 Training & Motivation 🍃 Team @Tropeaka

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Although it is almost time to say goodbye to crystal clear waters and palm trees, I couldn’t be happier and my heart is so very full of gratitude 🤗🙏❤️. The past two weeks have been EPIC - the Philippines are truly spectacular! . . Remember I said I was going to try for a 6km run on Friday? Well, that didn’t happen because I decided to kayak and snorkel with the husband instead 🤷🏽‍♀️🐠 #keepingitreal. Can you blame me? The water is insanely clear, like something out of a postcard or fantasy movie ✨💦🙌 (and I figure I can make time to run at home). . I hope Scott and I make it back someday, there’s still so much to appreciate and explore and If you haven’t already, you must add the Philippines to your list of places to travel ✈️. . , We’ll be back in Sydney on Sunday morning (universe willing 🤞) and true to form I’ll have my meal prep ready to share with you at some point during the day, so keep your eye out for it if you want a little inspiration 😘 xo . . Wearing @tomgirlcollective. Use code LADYLOLAS15 x


When your rest day vibes are like ✨💦🐠🌴🧜🏼‍♀️🙏 #holidayspam #restday #islandlife . Wearing @arkswimwear 👙❤️


Reached the goal I set for myself yesterday and smashed 5kms in 32mins without stopping 💪. I actually can’t believe I improved my pace by 24 seconds too!!! I couldn’t be happier right now ☝️😂. This is such an epic achievement for me!!! I am NOT a runner. Tomorrow I’m giving myself the day off but on Friday I’m going to try for 6kms 😱Wish me luck!!! #anythingispossible . . Wearing @bronzyswimwear ❤️


✨Checking in from paradise👋🌴🌈 ✨I had these grand plans to train every second day whilst being away, but that hasn’t happened and I’m OK with it - It’s been really nice to chill with Scott here in the Philippines 👫❤️. The poor guy snapped his ACL during a soccer game a couple of months ago and hasn’t been able to be as active (and maybe I’ve used that as an excuse to be a little more chill 🤔 haha). However, I do think it’s important to take an extended break every now and then because it gives me an opportunity to reflect, refocus my energy and in turn I always feel more motivated. Resting is just as important as working out especially when I’m back in a routine because it’s an equal part of the total process required to build strength, endurance and lean muscle. Do you guys schedule in rest days? I always try to avoid training two consecutive strength sessions and I like to break up my routine with relaxed walks . . That all being said, I have accomplished a couple of short runs (3.4kms each) whilst being away, which I’m really proud of 🤗 (definitely not a natural runner). My goal is to get that up to 7kms before Saturday 28th because have my second training session with the @nikerunning team in preparation for @city2surf. Super exciting (and nerve wracking 😅)!!! . . . Thinking about all that, it’s probably a good idea to get ready for another short run now 😂💪. Will check in with you guys later xx. . Wearing @thalassaswim 👙🙌


🍑 Glute Activation Exercises🍑 . This is what I do to engage my glute muscles before I run or weight train my lower body. . . ⭐️ Banded squats x 20 . ⭐️ Banded hip thrusts x 20 . ⭐️ Banded side kick x 20 each side. ⭐️ Banded back kick x 20 each side. ⭐️ Banded crab walk x 10 each side. . Our glutes are incredibly important and are often weak and underworked. Have you ever thought you’ve trained booty only to have woken up the next day with sore hamstrings 🤔? Sometimes this means our glute muscles aren’t engaging as they should. I spend a great deal of time sitting at work and this leads my glutes to “turn off" and stop firing as efficiently and strongly as they should. Activation exercises like these help to “wake” our glute muscles and ensure they’re firing effectively 🔥 🔥🔥🔥🔥🔥. . Save this video for your next training session - It doesn’t take long and will get those glute muscles working 🍑


✨In response to some of your questions, here are 10 facts about me✨ . . . 1️⃣ I’m exactly 6ft tall and purchase all of my jeans/pants from Top Shop UK, in length 36 because they don’t make them long enough for me in Oz 😅. . 2️⃣ I’m 32 years old and I don’t get Botox. However, I’m not against the idea - each to their own I say 🤗. 3️⃣ I don’t count calories or macros because it leads me to engage in obsessive unhealthy behaviours. I focus on eating balanced, colourful wholefoods to fuel me. 4️⃣ I’m a high school teacher and I love my job. I have no plans to change careers anytime soon, but who knows what the future will hold 🤷🏽‍♀️✨ 5️⃣ I use @lust__minerals B.B. cream on my skin and @dermaviduals skincare to keep my skin glowing and healthy. 6️⃣ I don’t believe in ‘cheat meals’. Nothing is off limits within moderation. 7️⃣ I love all types of Asian cuisine. Dumplings and sashimi would have to top the list though🥟🙌. . 8️⃣My three fave swimsuit brands at the moment, in no particular order are @bronzyswimwear (currently wearing☝️), @thalassaswim and @arkswimwear because of their fit, quality and minimal style. 9️⃣ The things I appreciate most about my husband is that he is kind, positive and always makes me laugh 😍 (don’t tell him I said that though🤪 don’t want him getting a big head. . 🔟 I don’t have any magical time management tips. My days are LONG. I usually wake up at 4.45am and I get to sleep around 10.30pm. But making time to exercise and eat well make me a happier and healthier person, so I prioritize them. . I’ve sure I’ve answered some of these before, so apologies to those who have been following my journey for a little while now 😘. If you want to know anything else, ask me in the comments below xx


✨I could get used to this holiday life✨. Absolutely loving the Philippines! Scott and I are in Puerto Princesa until Sunday and then we’re off to El Nido for another week. We’ve spent most of our time so far eating and relaxing by the pool - It’s been so nice to have a break from work and scheduled training!!! Yesterday we went zip lining over the ocean and visited an underground river, which was incredible. I’d highly recommend doing the same if you’re ever around this side of the world. Worth noting though, I did experience a bit of anxiety inside the cave (in light of recent world events😅) just something to keep in mind if you don’t like dark, enclosed places, but I’m still super glad I did it! Have any of you guys been here before? Hit me up with any of your recommendations in the comments below. Ps. Wearing @thalassaswim how cute is the colour?! I’m obsessed! Xx


Heavier, happier and healthier 😊💪. The moment I stopped defining my progress by weight loss I was able to start making better decisions that would benefit my overall health. I stopped over training cardio and under eating in fear of gaining weight and that was when my most significant changes started to occur ✨. I now train less than I ever have, eat more and feel a million times better 🙌. Ditch the scales today, start focusing on how you feel and learn to love the skin you’re in ❤️ #transformation #morethananumber


✨Inspo + New recipe✨. . Since I’m on holiday and not meal prepping today, I thought I’d share some of my past preps in case you need a little inspo 🤗. . . I’ve also added my honey soy marinated chicken with sweet potato and chick pea mash recipe to my website - . Be sure to tag me @lady.lolas 🙋🏽‍♀️ and use hashtag #LLmealprep (LadyLolasMealPrep) if you try any of my recipes or share a pic of your prep so I feature it on my story 😍❤️ xx


✨When you feel good, challenge yourself✨ . Alright ladies, save this video and next time you’re at the gym with a friend, tag this 500 rep challenge on the end of your training session . The goal is to keep each other accountable and most importantly have fun with it 💪 . . 5 exercises include: . ❇️Kettlebell swings x 100 . ❇️Burpees x 100 . . ❇️Plank Jacks x 100 . ❇️Squat jumps x 100 . . ❇️Mountain climbers x 100 . . And feel the BURRNN🔥🔥🔥 . Time how long it takes and try to beat your score each time you give it a go. You’ll be pleasantly surprised by how much faster you get each time. . . Ps. I’ll be filming my glute activation routine for you next week. Let me know if there’s anything else you want to see xx


Excited to announce that I have signed up to run the @city2surf 😊💪. It's a 14km course starting in the heart of Sydney's city and finishing on Bondi Beach 🌊 ☀️🏃🏽‍♀️🍃. I’ll also be raising much needed funds for @autismspectrumaustralia because my beautiful sibling, Nadia, has autism, so this cause is close to my ❤️. I also I have to be honest and let you know that endurance running is not my strong suit (AT ALL) - this is going to be a real struggle for me 😅. But my goal is to give it my best and I’m beyond stoked that I’ll have the support of the @NIKERUNNING team to help me on my journey! #WEFLY Who else is doing it this year?💪💪💪


I am most proud of my glute progress because not only have I managed to achieve a little lift, but I can confidently say they have improved in strength and function 💪. This was further confirmed after my 6400+ stair climb on Sunday because I pulled up the next day feeling completely fine and even managed to make it to the gym 🤗🔥. There’s no way I would have been able to do that even a couple of months ago 😅. The biggest change I’ve made to my training is that I’ve been incorporating glute activation exercises at the beginning of each lower body session and it is really starting to pay off – feeling stronger than ever😊👊 #progressnotperfection #girlsthatsquat