kelllong Fresh as fresh salad...yummy! I made this last night it is:- 2 x pomegranates, 2 x zucchini (spiraled like pasta), a handful of fresh mint. It was so beautiful to look at and eat and so healthy! #pomegranate #eatclean #healthyeating #crossfit #traineatsleeprepeat #zucchini #mint #personaltrainer #happy #fruit #fitter #instagramfitness #Christmas 6d

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kelllong #putoutyourbats RIP Phillip Hughes #australia #cricket 1mon
  •   hiit_mumma So sad :( 4w
  •   kelllong Very sad my heart goes out to the family and the bowler 4w

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kelllong Great start to the day! Leg day ( every training day is leg day at the moment resting annoying neck/shoulder injury ) in my own back yard :) feeling blessed! Shorts on shoes off bed hair and some quiet time. Remembering today I am fearfully and wonderfully made and I am strong even though I don't always feel like I am. #psalm139 #legs #legday #squats #deadlifts #homegym #squatstrong #lucasparker #crossfit #crossfitgirls #carsondreamer #chickswholift #stronger #strength #instagramfitness #inspired #motivation #noshoes #fun #fitter #sport #personaltrainer #perth #australian 1mon

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kelllong Partner WOD at Crossfit Access this morning. Thank you Aidan and the 5:30am crew for having us. We had a great time #crossfit #crossfit_access #motivated #morningwods #community #sport #sweat #skills #squats #stronger #sportilove #fitter #personaltrainer #perth #instagramfitness #healing #happy #motivated #chickswholift #powercleans #fun 2mon

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2mon kelllong
Normal Kellie Long
kelllong ️I'm very proud to be an Australian and I'm super proud of Rob, Kara, Denae, Khan and Chad today who represented Australia at the Crossfit Invitational today and shone like the super stars they are! Congratulations guys a great fight today a lot of courage! It was so exciting to watch! I look forward to taking these new babies out to their first WOD tomorrow :)
#crossfit #denaebrown #karawebb #khanporter #robforte #chadmackay #nanos #australia #perth #instagramfitness #inspire #fitter #fitmum #sportilove #eatsleeptrainrepeat #wod #crossfitinvitational
2mon

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kelllong Dare to dream 107kg's worth of weight here....oh my lots of things I can do while recovering. Today I did some quiet deadlifts, stationary lunges and of course some squats. Very excited to have my very own Olympic bar and bumpers! Ahhh I'm quite smitten! Good vibes with my new tights #Lornajane #electricblue #crossfit #stronger #instagramfitness #fitter #fitmum #livingmyjob #healing #homegym #squats #lunges #legs #deadlifts #eatsleeptrainrepeat #stronger #squatstrong #suppleleopard #fighter #happy 2mon
  •   acmegiftco Awesome, check us out! 2mon
  •   kelllong @lucasual look at the color no black 2mon
  •   lucasual I know! Almost didn't recognize you!! Wear those colours more often 2mon

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kelllong As glamorous as I got today for The Melbourne Cup the race that stops the Nation! It's one of my favourite days in Australia it's about family and tradition and I do love the fashion. I watch it at home normally and today was no exception as I have one of my babes home sick from school. So I served sushi and purple carrot juice and enjoyed watching my horse win!! Protectionist. Thought it was fitting to wear my Rogue tshirt. #mattchan #roguefitness #melbournecup #protectionist #sushi #purple #carrotjuice #healthy #lunch #horseracing #crossfit #fitness #fitfunandfabulous #fuelyourbody #eatclean #eattrainsleeprepeat #winner #happy #australianracing #australian #personaltrainer 2mon

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kelllong Every dream starts some where mine is to train more at home so what better way to start than with the basics....my very own squat rack here's to fitting in more workouts and building a stronger foundation! Legs Legs Legs #squatstrong #squats #doingwhatican #deadlifts #lunges #legs #lucasparker #homegym #fitter #fitmum #sweat #stronger #instagramfitness #perth #personaltrainer #livingmyjob #healthier #healing #happy #crossfit #chickswholift #willpowerhealthandfitness #eatsleeptrainrepeat 2mon
  •   wickedrevivalla Rock on! 2mon
  •   rosaliejlove Hey Loving your posts! Have you heard of TSU? Let's connect on there, it's a new social media platform, thats free to join but you can get paid. The new and improved Facebook! Go to my link in my bio and I'll follow you :) cheers! 2mon

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kelllong 2nd breakfast this morning after I completed my first day on the Squat Strong program. I started last week but messed up my 2nd day schedule so I'm restarting this week. Nothing beats the perfection of that 3rd pancake out of the pan! What is with the first 2? It's like the pan and the batter have to get know each first before they create perfection #strawberries #blackgrapes #almonds #protein #cinnamon #nonfatyoghurt #squatstrong #lucasparker #heavyday1 #legs #crossfit #healing #happy #healthier #instagramfitness #ilovecarbs #fitter #fighter #personaltrainer #perth #fitmum 2mon

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kelllong Getting ready reading up. With my upper body still out of action a friend is helping me concentrate on getting a strong lower body. Let's squat!!! #squats #squatstrong #crossfit #greatfriend #motivated #instagramfitness #stronger #legs #lucasparker #goals #dreaming #healthier #healing thankyou @lucasual 2mon
  •   lucasual I'll be squatting Tuesday and Thursday, I'm ready! 2mon

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3mon kelllong
Mayfair Kellie Long

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kelllong Aftermath of Riley hero WOD 1.5mile run, 150 burpees, 1.5 mile run with 10kg vest. #crossfit #herowod #rogue #sambriggs #sweat #stronger #fitter #fighter #healthier #instagramfitness 3mon

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kelllong No coffee for a week to appease my physiotherapist so starting my Sunday with a whole lemon in hot water. Beautiful. #homegrown #lemon #hotwater #healthy #healing #happy #fresh #crossfit #cleaneating #eattrainsleeprepeat #eatclean #personaltrainer #livingmyjobeveryday 3mon

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kelllong Packing food for the day. A bowl of red and orange, a bowl of green and a few luscious red ruby strawberries. Protein was chicken and tuna. #redcapsicum #celery #parsley #strawberries #carrots #eatsleeptrainrepeat #eatclean #crossfit #chickswholift #fitter #sport #stronger powering my #squats #doingwhatican #nofilter 3mon

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kelllong No filter. Pumpkin Bread.
450g ( 3 x cups of grated pumpkin )
4 x eggs , 1/2 tsp sea salt, pinch of nutmeg, honey to taste optional, 1/4 cup 60ml olive oil or macadamia nut or cold- pressed coconut oil, 3 1/2 cups (350g) almond meal, 2 tsp gluten free baking powder, handful of pumpkin seeds. Mix altogether, line a loaf tin with baking paper, pre heat oven to 150-160 degrees C. Spoon in tin and bake for 1 & 1/2 hours. Remove from tin after letting it sit for an hour. Serve with honey or by its self :)
4mon

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4mon kelllong
Amaro Kellie Long
kelllong All done feels good to do what you set out to do. I have another slight set back to my training at the moment so I'm determined to work hard on all lower body strengths strong mind strong body, although at the moment I think the body is stronger than my mind. I've lost a little fight in the last few months and I'm looking forward to turning that around! #nanos #crossfit #dreaming #vieactivewear #leopard #tights #suppleleopard #legs #lunges #boxjumps #sweat #notears #fighter #fitter #stronger #instagramfitness #chickswholift #eatsleeptrainrepeat #relentless #healthier #sport #practice #personaltrainer #perth #australia 4mon
  •   karisglav I love those tights! I want the grey/black leopard print ones but my legs are no where near as good as yours 4mon
  •   kelllong My client made me get them :) it was their first workout today lol. Your strong and beautiful! You would look good in them 4mon
  •   healthyfitmom2 I love funky workout tights too! Check out my page 2mon

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kelllong @sibuthejumper ok here I am it's the most I've trying together I know it looks messy what do you think. Any help would be great #doubleunders #learning #skills #practice #crossfit #dreaming #skipping #beginner 4mon
  •   sibuthejumper I feel like I'm babbling a lot* 4mon
  •   kelllong @sibuthejumper thank you! And no your not babbling. I really appreciate all the feedback I'll try looking at my feet and getting them two clean together. :) 4mon
  •   kelllong One more question @sibuthejumper how long should my rope be? 4mon
  •   sibuthejumper That entirely depends on your goals, I don't know how you guys do it in crossfit, but we get given 30 seconds, in which we should do as many double unders we can possibly do, for that I generally use a shorter jump rope, the rope goes faster that way, but I have to really make sure that my arms are always near my hips, cuz if they go wide, the rope's gonna get too short, and end up hooking at my shins, but if you're not necessarily timed/if you just don't really wanna put effort in having to make sure your arms are close to your hips, you could use a slightly longer jump rope. The handles of a typically short jump rope should reach your hips when you step on top of it's center. For a safe (without any potential misses, given you're not in a bad mood when doing double unders ) length, when you've stepped on it's center, and stretched it out/pulled the handles to your sides, should end right below your chest. Although that might be too long. 4mon
  •   kelllong @sibuthejumper thank you great tips! I have to do them fast it's always on the clock..eek! 4mon
  •   kelllong @sibuthejumper I think my rope is to long as it loops infront of me as it comes round the front. So from watching me do I need to drop my hands and bring them closer to my hips? 4mon
  •   sibuthejumper Well in that case, work on getting good form and rhythm. And to answer your question, you'd be able to do your DU's way faster, had your jump rope been shorter by at least a few centimeters. And if you'd drop your hands to bring them closer to your hips, the rope would end up being too long. So my verdict is this, either you continue with the way you've been going, (with your semi-long jump rope, keeping your arms right where they are) to maintain a safe pace (without constantly tripping over your jump rope (of which can be really frustrating) or, you could shorten your jump rope, bring your arms/elbows closer to your hips, for a decent amount of DU's in the time you'd be given to do them. It might be rough for the first couple of times, but once you get then hang of it, you'll thank me for it. let me know how it goes. 4mon
  •   kelllong Thank you I will 4mon

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