JESSICA OLIE | YOGA + WORKOUTS

It is my honour and privilege to be able to introduce you to @outgrowapp — Our new hybrid strength training and yoga app available worldwide to download now on the App Store and Google Play 🩵☀️ Over a year in the making (after years of dreaming), it’s finally here 🥹😭 There is so much to say but the one thing I promised myself is, if I ever did anything like this again I had to do it exactly how I envisioned it, down to the very last detail. We worked directly with developers to build this app from scratch day in and day out. Fine tuning and tweaking, from a vision in my mind to something I truly believe will change the way you move, forever. My goal was to bring the two forms of movement that have changed my life, have them speak to each other and work together to help you seamlessly balance your strength training and yoga goals. Whether you are training from home or the gym, working on getting your pull ups or splits, there really is a program for every goal, experience and movement craving you have. This is a one of a kind app, one that will transform the way you move now and for years to come. ☀️ 15+ strength & yoga programs designed to get you results ☀️ Daily workouts, mobility and flexibility sessions added weekly ☀️ Seamlessly balance your strength program with a yoga guide ☀️ Workout from home or at the gym ☀️ Tailored guides depending on your experience level & how often you want to train ☀️ Your very own library of yoga classes to choose from to compliment your yoga guide ☀️ Record your progress with our weight and rep tracking feature ☀️ Video demonstrations, technique tips and guidance to ensure you get the most out of each movement This is just the beginning for us and Outgrow and I am so proud of the hours of work and energy we poured into bringing this to life. Here’s to making the choice to Outgrow ourselves a little more everyday, I can’t wait to see how your journey evolves. All my love, Jess x 🩵 www.outgrowapp.com 🩵

Almost 10 months ago I had this craving to begin teaching and coaching again. I’ve realized that helping people is my purpose and teaching is really my passion. Back when I started this journey I would coach people 1:1 and it was the most fulfilling thing I’ve done 🥹 Fast forward to today, 11 Coaching is finally here to bring you 1:1 Personalised coaching with me. It’s where strength training + yoga come together in a way you’ve never experienced before. For 1:1 coaching with me you’ll get: 
🌱Personalised workout programs updated monthly designed for you by me 🌱Personalised yoga guides updated monthly designed for you by me 🌱Personalised habit tracking and goal setting 🌱Meal plan personalised to your goals and preferences created by the 11 Coaching nutrition team 🌱2 x weekly yoga classes with me and personalised guidance 🌱Weekly check-ins with me to hold you accountable 🌱Direct chat with me to support you on your journey Click the link in my bio to sign up now! Spaces are limited for 1:1 🙏🏼 If you’d like to sign up for 1:1 coaching, click the link in my bio and fill out the form so you don’t miss out! No matter what your goals are, I’ll be there to help you bring them to life every step of the way 👯‍♀️🌱 #yogainspiration #yogajourney #yogapractice #strengthtraining #hybrid #fitness #workoutmotivation

I don’t know how to explain it but my best friend called it grief hair when I said I wanted to chop it off. And that’s exactly how it feels. It made the most sense. It’s hard to explain. Maybe it’s a way to shift the energy and let go. Maybe it’s something else. But whatever it is, it feels like a small step in our healing journey. Out of everyone in the world, my sister is the only one who is experiencing the same grief, in the same way. We’ve always been close. Our family has always been close. But this is on a whole other level and I’m so grateful we could do this together with @bencooke_lockonego 💙 #grief #griefjourney #hairtransformation

✨GIVEAWAY✨ To celebrate 11 Coaching first birthday 🎂 I am giving away: 🌱 6 months FREE of 1:1 online coaching with ME! 🌱 A full @this.is.olie yoga bundle: mat, carry strap, blocks + recycled yoga mat bag 🌱 Apple AirPod pro 2 🌱 Gymshark voucher for £100 🥳 All you have to do in order to be eligible to win: 📝 Comment BIRTHDAY under this post, you’ll get a DM from me to enter the giveaway, follow the instructions and tell me why you want to win these amazing prizes! ❗️This giveaway is open worldwide for 48h until 25th Feb 6pm GMT 🌎 ⭐️ Winner will be announced in this caption, my stories and we will send you a message. I can’t believe it’s been 1 whole year of 11 Coaching 🥹 I’ve told you before and I’ll say it again, being able to work 1:1 with you and be part of your journey in this way, see you reach your goals and transform your strength and discipline from the inside out is my purpose in this life 🌱 P.S there are also amazing runner up prizes for 11 of you so keep a look out for a little surprise!! 🥳🌱 Comment BIRTHDAY now + follow the steps!!!!!👇🏼 #strengthtraining #yogapractice #gymgirl #workoutroutine #coaching

Growing up in 7 different countries was the most incredible childhood but sometimes it made making friends and keeping them when we moved a little tricky. This little girl wanted to fit in so badly, she *almost* left herself behind, until she realized that pretty had nothing to do with what she looked like and more about who she was. I know little Jess would be PRETTY proud 🩵 #mindfulness #growthmindset #strengthtraining #yogapractice

COUPLES WORKOUT: I go, you go 🔥 ad. @gymsharkwomen The best part about working out with @steviehads is the little boost up to the pull up bar and not having to unload the bar which is my least favorite part 👑😂 TAG your valentine or galentine & go do this spicy @outgrowapp workout together 🥹 🩵 3 x 10 Pull ups 🩵 3 x 10 Seated rows 🩵 3 x 10 Dips 🩵 3 x 10 RDL’s 🩵 3 x 10 Reverse Lunges Outfits: both fits are from @gymshark / @gymsharkwomen code JESS10 🦈 #gymmotivation #workoutmotivation #gymshark #strengthtraining

UPPER BODY WORKOUT 💪🏼🩵 with @outgrowapp Hit “SAVE” so you can try this later 💌 This is a little snippet from the 12 week “PULL UP 101” program which is a personal favorite of mine on @outgrowapp — you get to work on your pull ups no matter your level and grow your glutes at the same time 🥲 🩵 WORKOUT 🩵 3 x max rep pull ups — 8,5,5 1 x negative pull ups until failure 3 x 10-12 straight arm pulldown 3 x 6-8 bodyweight dips 3 x 10-12 cable lateral raises 3 x 10 Tricep push ups This workout should take you around 45min ✔️ The @outgrowapp is perfect if you aren’t able to work directly with me through 1:1 coaching 🌱 ☀️ Remember to always listen to your body, prioritize form over weight and try to make every rep as controlled as you can — I’d rather you do less reps but better quality ones than compromise your technique and risk injury #strengthtraining #workoutinspiration #pullups #womenwholift

I am sorry (but also not sorry) to tell you that if you aren’t fighting for those last few reps, you aren’t working hard enough 🤧🫶🏼 ad. @gymsharkwomen Sorry besties, those last few reps where you feel it in your soul, that’s where the magic is. 📝 Note: Not every set or every rep needs to look like this or should like this. The last 2 reps of each set should be close to failure, but your last set should be taken to, or as close to failure as possible, for maximal growth. If you are breezing through your reps and finishing your session feeling like you could do more, that’s a sign you aren’t working hard enough in the reps and sets you have. It’s not just about getting through the reps, it’s about moving through each rep with intention and intensity — that’s how you truly progress. **while maintaining safe form of course 🫡 So the next time you are training, just picture me standing right there, cheering you on and making sure you are getting those quality reps in and challenging yourself at the same time 🔥 Outfit: @gymsharkwomen code JESS10 #gymshark #strengthtraining #gymgirl #gymmotivation #pullups

Deciding to lift weights alongside my yoga journey was the best decision I have ever made 🌱 I will never get over the way it has transformed my shape in a way nothing else has been able to 🥹 On the left I was doing yoga and trying to workout, but I couldn’t stay consistent. I was eating less than I should because that’s what I thought I needed to do. By no means was I unhappy with the way I looked, but in saying that… I truly had no idea how good I could feel within my own body. Aesthetics aside, I also didn’t understand just how important resistance training is for us as women in terms of our bone density, longevity and our overall physical and mental wellbeing now and as we get older. It wasn’t until I started lifting consistently, 3-4 times a week and following a program designed around my goals that everything changed for me. And now with 11 Coaching, I get to help you 1:1 to reach your goals and support you with your training in a way I so wished I had when I started my own journey. Don’t wait to start. That future version of you will be so grateful you decided to pick up a weight. Click the link in my b!0 and come and sign up for 1:1 coaching with me and I will help you every step of the way 🥹 We design your workout, yoga and nutrition programs from scratch specifically for YOU to get you the results you always dreamed of ❤️ 🌱 www.11coaching.co.uk 🌱 #strengthtraining #progressnotperfection #workoutmotivation #coaching #personaltrainer

I met my younger self for coffee today 💛 She was right on time and I was running a few minutes late I walked into the cafe and saw her sitting there in her brightly colored yoga pants, her long mermaid hair and two cups of hot chocolate and it makes me smile I didn’t have the heart to tell her we drink coffee now She tells me how she’s so excited to finish university and move back home to live with Mum, Dad and Bean in Dubai I sit back and listen to all of her hopes and dreams and how she’s just beginning her new life I don’t tell her that a few years after she gets home Dad gets sick for many years and dies when we turn 30 Instead, I tell her to enjoy the little moments and encourage her to be as present as she can. I look into her eyes and I tell her that she is so brave and to keep going no matter what She asks me how life is and I tell her that it’s so different from what we thought it would be but that we have so much to be grateful for We get the bill, I give her a hug, squeeze her tight and tell her to get home safe I hope we can get coffee again soon 💛 My take on @jennaececelia poem #grief #poetry #growth #healing

Let’s talk about the 🩵 STRENGTH 🩵 programs you can choose from on the @outgrowapp — you can do a strength guide on it’s own or with a yoga guide of your choice to balance the two forms of movement together ☀️ When you sign up + subscribe you’ll have access to all of these guides (and more) designed to give you the choice, variety and programming to get you the results you’ve always dreamed of 🫶🏼 This is the PERFECT solution if you can’t do 1:1 Online coaching with me on 11 Coaching 🌱 Each program has been designed to accommodate different levels + training frequency preferences. With various methods of progressive overload implemented to make sure you progress. Our rep/weight tracking feature makes it so easy to help you build on everything week by week 💪🏼 In no particular order: ☀️ ADAPT — 12+ Week dumbbell only progressive overload program. designed to help you adapt your training at home or In the gym. ☀️ FOUNDATIONS — Your forever program. Our most comprehensive program created to build a solid foundation for your lifting journey from beginner to advanced and beyond. ☀️ PULL UP 101 — Get your pull ups with this progressive program. This guide will focus on glute growth on lower body days and pull up skill development on upper body days! ☀️ HOMEBODY — No gym, no problem. Homebody has been designed to get you the results from home using your bodyweight only! ☀️ GROW — Grow your glutes with this progressive overload program designed to enhance your curves. ☀️ PUSH IT — A balanced progressive program designed to develop your ability to do push ups no matter what level you are at while focusing on other essential movements to compliment your goal. I am so proud of every single one of these. There really is something for everyone and each program will evolve over time as I add new phases 🥹 Download the Outgrow app on Apple or Android and start your journey today to a stronger & more balanced you! 💛 www.outgrowapp.com 📸 @emilydelphine_photography #fitnessjourney #strengthtraining #workoutmotivation

GET YOUR NEUTRAL GRIP PULL UP 🩷💪🏼 ad. @gymsharkwomen Okay so before we get into it, a neutral grip pull up is different from a wide grip pull up — we are using a little more bicep to help us here so it makes it a *little* easier (still hard af) If you are wanting to get your pull up, my advice is to go for these first, while building up the strength for wide grip alongside. Usually you will get your neutral grip before you get your wide pull ups 🫶🏼 These are all the exercises I used to get my pull ups and the very same ones I program for my 1:1 clients depending on what they need. All I can say, paired properly, they WORK 👏🏼 1. Ditch the pull up machine, the movement pathway doesn’t give you a good feeling of what it will actually feel like to do a pull up on your own, we want to build mind muscle connection so this machine is not my preference 2. You need to work your grip strength, scapular pull ups and dead hangs are so effective for this! Scapular pull ups are in every pull up program I write! 3. Combining exercises like banded pull ups and pull downs will help you build strength and help teach your body the movement pathway doesn’t give 4. When you are strong enough, negatives will be the key to unlocking your pull ups 5. The most important and often overlooked thing is to ensure you are working to failure (safely) across these exercises, you will not get very far cruising through your reps 🥲 Any questions, let me know below👇🏼 Outfit: @gymsharkwomen 🦈 CODE “JESS10” — new adapt colorway has my heart 🩷 #pullup #gymshark #strengthtraining #gymgirl #workoutroutine