LADY B FIT COMMUNITY

Feel Strong, Confident & Supported

Lady B Fit Community helps women feel strong, confident, and supported through personalised training, flexible online programmes, and a community that has your back.

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IVONA TARNAJ

Founder, Personal Trainer & Transformational Specialist

My approach is simple, supportive, and built for real life. Whether you train with me in person or online, you’ll get expert coaching, realistic nutrition guidance, accountability and results.

Personal Training

You’ll get 1:1 coaching tailored to your body, your goals, and your lifestyle, whether that’s fat loss, strength, confidence, or all three. Sessions are supportive, motivating, and focused on progress, not pressure.

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Online Programme

A flexible online fat loss programme for women who want to feel strong, confident, and supported with expert coaching and accountability wherever you are.

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Workout equipment 50% off @homestoreandmore.ie

3.5kg down from the start of the challenge with zero food restrictions! 🍕🍫

My body feels tighter, stronger, and honestly… I feel amazing!

This challenge wasn’t about cutting out “bad” foods or living on salads. It was about building habits that actually fit my life. I’ve enjoyed every meal, stayed consistent with my workouts, and the results speak for themselves.

If you’re tired of starting over every Monday or cutting out foods you love — this is your reminder that you don’t have to suffer to see results. 🔥

💬 Comment “GOALS” below to join my free 7-day challenge and see what you can achieve without restriction! ➡️ I’ll send you a document with links to video recordings of 7 workouts you can do from home or in the gym (just need to find a little corner, dumbbells, a kettlebell and a booty band)

Sometimes it's hard to believe that an online programme where you're using dumbbells, a kettlebell and a booty band and where you're training 3 times per week 45-60min can give you better results than working with a personal trainer in the gym. But here we are, our transformations speak for themselves. It's hard, we sweat a lot but the girls are absolutely smashing it and I can't be more proud! 🌻🫶😍

🔥 Single-Leg Romanian Deadlift (Kettlebell) 🔥

Save this for leg day 👇
🏋️ Hold the kettlebell with both hands, arms relaxed
🦵 Stand on one leg, knee slightly bent
💨 Keep core tight, chest up, shoulders back
🍑 Hinge hips back – slide the kettlebell down your leg
🧘‍♀️ Back leg can stay on the floor or lift for balance
⏬ Lower until you feel a hamstring stretch (flat back!)

⚠️ Never bend your lower back - you’ll end up pulling with it, which can cause injury, especially with heavy weight

⏫ Drive through heel, squeeze your glute to stand tall

💡 Think: hips back → hips forward

3–4 sets of 10–12 reps per leg 🔁

🥔 Roasted potatoes & pickled cabbage with bacon 🥓

Here’s one of my favourite comfort meals 👇

First, I fried some onion 🧅 and bacon 🥓 in a pan until golden, then added sour cabbage 🥬 and a splash of water. Let it simmer until soft and full of flavour.

At the same time, I cooked 5 potatoes 🥔, smashed them with a fork, and in another pan fried some onion in olive oil 🫒. Added the potatoes, a bit of spice, and let them get soft and slightly crispy 🔥

Served it with a fresh salad 🥗 but it goes perfectly with a nice sausage too 😋

✨ Behind the scenes from today’s workout ✨

You don’t need fancy machines or a crowded gym to see real results. 💪
What matters most is consistency, guidance, and support - and you can have all that right from home 🏡

When you know how to move properly and you’ve got someone cheering you on, the progress you make often beats what people achieve in the gym. 💥

Because at home, it’s not about comparison - it’s about you.
Your pace. Your confidence. Your results. ❤️

You can absolutely build strength, tone your body, and feel amazing with just a few weights, the right plan, and a little accountability. 🙌

Comment “GOALS” below and I’ll send you 7 days of free home workouts to get you started! 🏋️‍♀️✨

🧡 Why you should add salmon to your weekly meals 🐟

Packed with omega-3s, protein, and essential nutrients, salmon is a superfood your body loves! It supports heart health, boosts brain function, and keeps you full and energised.

💡 Try this delicious Smoked Salmon & Feta Omelette - it’s quick, healthy, and perfect for a high-protein breakfast or lunch.

👇 Comment SALMON below and I’ll DM you the full recipe!

Some days feel like an absolute whirlwind — work, kids, messages, and that never-ending to-do list that just doesn’t quit 😅

But the moment I hit “Go Live” for my workout with my girls, everything else fades into the background. Even though I don’t see them, I know they’re right there moving with me — and that connection, that shared energy, resets my whole mood 💪💫

Once I’m done, I run a hot bath, light a candle, and let myself unwind 🛁✨

And the best part of all? Ending the day with warm cuddles from my kids — the kind of peace you just can’t buy 🤍👩‍👧‍👦

For me, stress relief is all about movement, self-care, and love.

What’s yours? 💭💕

When I was a kid, I was a swimmer.

Every single day, my grandad would make sure I got to training.
He’d wait for me, pick me up after, and cheer me on - every single day.

He and my grandma were my biggest supporters.
They believed in me long before I learned how to believe in myself.

Because of them, I became really good at what I did.
But it wasn’t just about talent or training.
It was about what they taught me along the way.

When I doubted myself, my grandad would always say:
“Just repeat this in your head: I can do it! I know how to do it! I will do it! - Believe me, you’re going to be great.”

And that stuck with me.

That little phrase shaped how I think, how I coach, and how I live.

It’s still what I tell myself, and what I try to pass on to every woman I work with.

Because when you start believing in yourself - really believing - everything changes.

If you’re ready to feel that shift too, I’ll be right there with you 💕

Let’s talk about processed foods (because they’re one of the sneakiest things that can slow down your fat loss journey) 👇

Here’s what happens when most of your meals come from packets or takeaways:
😩 Energy crashes: you feel tired, hungry, and low on motivation because processed foods spike and drop your blood sugar.
🥴 Constant cravings: hidden sugars, oils, and additives mess with your hunger signals and make it hard to stay in control.
🫤 Slower results: too many processed foods make it harder for your body to burn fat efficiently, even if you’re “eating less.”

Now here’s what changes when you start eating more whole, nutrient-dense foods:
🌿 Stable energy all day: real food fuels your body properly, keeping you strong and focused.
🍎 Fewer cravings: your meals actually satisfy you, so you don’t feel like you’re constantly fighting your hunger.
💪 Better fat loss results: your body runs more efficiently, your workouts feel easier, and progress becomes consistent.

It’s not about being perfect, it’s about balance.

Start with small swaps: cook a little more at home, add colour to your plate, and choose foods that make you feel good after eating, not just during 🌈

I can send you a 7-day meal plan to help you kickstart your transformation :) All you have to do it comment "7" and it's yours💕

This isn’t a demo.
This is me training right alongside my girls.

We all show up, we all sweat, and we all push through it together.

When I coach, I’m not standing on the side telling everyone what to do, I’m in it too. I feel the same burn, the same effort, and the same drive to get better.

In this video, we were working on kettlebell swings - one of those moves that looks simple but hits everything when you do it right.

That’s what our sessions are all about - learning proper form, pushing past limits, and building real strength to get insane results.

It’s not about perfection.
It’s about effort, energy, and showing up for yourself every single time.

We do this together - one rep, one session, one goal at a time and we are smashing our transformation goals!

Fancy a blueberry smoothie recipe? ➡️ Comment BLUEBERRY and I’ll DM you not one but 2 yummy recipes 🫐 #blueberrysmoothie

We finished Monday’s workout with a deep quad stretch - a key move to improve flexibility, support better posture, and reduce rush of injury.

Stretching your quads after training helps strengthen the muscles, ease tightness, and speed up recovery so you’re ready to move stronger in your next session.

👉🏼 Follow for more workout tips, recovery advice and behind the scenes from our sessions 🙌🏼

Let me know if this video has helped you a bit 😉

Want to stop snacking on impulse? One of the most effective habits you can build for getting in shape is planning your meals. When you prepare your meals in advance, you’re not just saving time, you’re making it so much easier to stay on track. No more grabbing random snacks when you’re hungry and no more last-minute takeaway decisions.

When meals are ready to go, you stay in control of your portions, you naturally make healthier choices, and most importantly, you stay consistent - and that’s where real results come from.

Start small this week by planning just 2 or 3 meals ahead and see how much easier it feels to stick to your goals.

What’s one meal you always prep in advance? Comment below and share your go-to idea 👇

Just finished our Monday workout 🥵Legs, booty & abs are on 🔥🔥🔥🔥

This is how we do it in our family 🍗💛

My twins call these “Mum’s famous chicken nuggets” 😂 They have no clue they’re the healthier version.

I’ve always been someone who loves food. No restrictions, no cutting out what I enjoy.

But I do love finding little ways to make our family favourites a bit healthier without anyone noticing 😉

That’s what eating well looks like for me. Balance, flavour, and meals we can all enjoy together at the table 🥰

Comment NUGGETS if you want the recipe 👇

Girls, just keep on going 💕 The results are going to be absolutely amazing! 🌟 Stay consistent, trust the process, and watch how those small daily habits transform everything. 💪✨

These powerful transformations are proof that with the right support, strategic workouts 💥, and simple, sustainable nutrition 🥗 change isn’t just possible, it’s life-changing. 🔥

No fads. ❌
No crash diets. 🚫
Just consistency, community 💛, and a plan that works. 🙌

I’m so proud of every single person in this community who shows up, puts in the work, and proves that you don’t need extreme to get results - just a little belief and a lot of heart. 💫

🌟 I LOST 20KG IN 12 MONTHS! 🌟

Looking back, it wasn’t about the number on the scale - it was about enjoying the process. 💖

I stopped obsessing over the weight and started focusing on what made me feel good: moving my body, nourishing myself with love, and finding joy in the little victories along the way. ✨

The weight came off, but what I gained was so much more - my old self!

If you're on your own path, let this be a reminder: take it one step at a time, celebrate every small win, and most importantly, enjoy the process. 💪💖

https://www.ladybfitcommunity.com/onlineprogramme

My post workout meal this week ♥️ Scrambled eggs on a toast with avocado and a cup of ☕️#postworkoutsnack

💥Fit in 30 Thursday💥@ladybfitcommunity
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We got disconnected but half of the workout is saved 💖 Have fun 🤩
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#onlinefitness #onlinefitnesscoach #freeonlineworkout

🏍️🏍️🏍️ love them 😎🥰 #personaltraining #navan #bootcamp #gymsession

💥Thursday Live💥 #fullbodyworkout #fullbodyworkouts

That girl! 🌟 You wouldn’t believe how far she’s come since starting her fitness journey. 🏋️‍♀️💪 From struggling at the beginning to crushing her workouts now, she’s made amazing progress. 🙌🔥 @i.am.elines @elines.drivinginstructor

Guys, meet Shane! 🙌🔥 Shane is my only male client, and we’ve been working together for 2 years now. His story is nothing short of incredible! 😲💪
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Before we started, Shane struggled to stay active in the gym for longer than 2 weeks! 🏋️‍♂️ But now, we’ve been putting in the work, focusing on his mental strength, and guess what? The head is stronger, and the body is following! 🧠➡️💪
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I couldn’t be more proud of him! 🥹👏 The progress has been amazing, and I can’t wait to see what the next few months will bring! 🚀💯 Now that we’re both more confident, we’re ready to push harder, lift more, and build that dream body! 🏆🔥
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Let’s go Shane! You got this! 💪🙌 🏋️‍♂️✨

Working hard this one @i.am.elines ☝🏻🌈🌻🦋💪🏻#personaltrainer #personaltraining

Here’s a step-by-step guide on how to use the linear 𝐥𝐞𝐠 𝐩𝐫𝐞𝐬𝐬 𝐦𝐚𝐜𝐡𝐢𝐧𝐞 like a pro! 💪💥
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1. 𝐒𝐞𝐭 𝐔𝐩 𝐭𝐡𝐞 𝐌𝐚𝐜𝐡𝐢𝐧𝐞🔧
First, add weights and adjust the seat so your back is fully supported, and your feet are comfortably placed on the platform. 🦶 Your knees should be at about a 90-degree angle when seated. 🔄 Adjust the weight to a level you’re comfortable with. 🎯
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2. 𝐅𝐨𝐨𝐭 𝐏𝐥𝐚𝐜𝐞𝐦𝐞𝐧𝐭🦶
Place your feet shoulder-width apart in the center of the platform. This helps engage your quads, hamstrings, and glutes evenly. 🍑 If you want to target different muscles, you can experiment with wider or narrower foot positions. 🔄
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3. 𝐆𝐫𝐢𝐩 𝐭𝐡𝐞 𝐇𝐚𝐧𝐝𝐥𝐞𝐬✋
Hold the side handles to keep your body stable during the movement. 💪 This ensures you don’t shift or strain your lower back. 🚫
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4. 𝐄𝐧𝐠𝐚𝐠𝐞 𝐘𝐨𝐮𝐫 𝐂𝐨𝐫𝐞🧘‍♀️
Before pushing, brace your core! 🏋️‍♂️ This will help keep your form solid and protect your back from injury. 💥
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5. 𝐏𝐫𝐞𝐬𝐬 𝐔𝐩🚀
Push the platform upwards by straightening your legs, but don’t lock your knees at the top. ❌ Keep a slight bend to avoid putting too much pressure on your joints. 🦵🎯
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6. 𝐂𝐨𝐧𝐭𝐫𝐨𝐥 𝐭𝐡𝐞 𝐃𝐞𝐬𝐜𝐞𝐧𝐭⏬
Slowly lower the platform back down with control. 👌 Aim for a 90-degree angle at your knees again, keeping the tension in your legs. 🔥 Don’t let the weight come crashing down!
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7. 𝐑𝐞𝐩𝐞𝐚𝐭🔄
Continue pressing and lowering with a steady rhythm. 🏋️‍♀️ Aim for 3-4 sets of 8-12 reps, depending on your workout goals. 💯
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8. 𝐑𝐞𝐬𝐭 𝐚𝐧𝐝 𝐑𝐞𝐜𝐨𝐯𝐞𝐫🌿
Once done, lock the safety bars back in place. ✔️ Make sure to stretch those legs and hydrate! 🧘‍♂️💧
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With proper form and focus, the leg press machine will have your legs feeling stronger than ever! 🦵🔥
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Let me know if this has helped 🤩

🔥🚨 Big Sale Alert! 🚨🔥
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Get your workout game on with leggings, sports bras, and crop tops all on discount right now! 🏋️‍♀️✨
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Stylish fits, comfy vibes, and killer deals you don’t want to miss! 😍💪 Whether you're crushing it at the gym or keeping it casual, we’ve got you covered! 👚👖
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Hurry before your size is gone! 🏃‍♀️💨
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👉 Visit our website and grab your favorites NOW! 🛒💥
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https://www.ladybfitcommunity.com/shop

🔥💪 Motivation Monday 💪🔥
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Check out this amazing 8-week transformation from our bootcamp! 💥🎉
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She came in ready to work, and look at that progress! 🤩✨ From Day 1 to Week 8, she’s stronger, more confident, and crushing her goals! 🏋️‍♀️💃
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It’s proof that hard work + dedication = RESULTS! 🚀🙌
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👉 Send me a DM with the word “BOOTCAMP”, and I’ll send you all the details!🏃‍♀️🔥

If you’ve never tried the reverse hack squat, you’re missing out on one of the best lower-body builders for your glutes and hamstrings 🍑💥

Here’s how to do it right 👇

1️⃣ Face toward the pad (chest against it, shoulders under).
2️⃣ Feet shoulder-width — slightly higher = more glutes 🍑 / lower = more quads 🦵
3️⃣ Core tight, chest up, and keep heels down.
4️⃣ Slowly lower until thighs are parallel.
5️⃣ Push through your heels and squeeze those glutes at the top!

💨 Inhale on the way down, exhale on the push.
💡 Tip: Control each rep — no bouncing.

Perfect for:
✅ Glutes & hamstrings focus
✅ Building strong legs without stressing your lower back

Save this for your next leg day 🔥
#legday #reversehacksquat #gluteworkout #fitnesstips #gymform

This one is one of my favourite transformations. This girl has achieved this amazing result in only 3 months with our online programme. I loved working with her and I loved chatting with her. ⭐⭐⭐⭐⭐
Determination reaps benefits.
Programme: Mission Slimpossible (online version)
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#onlinefitness #onlinefatlossprogramme #onlinecoach #weightlossjourney #weightlosssuccess #womensupportingwomen

You asked for it, I started working on it 🥰 New content coming soon 🤩 #fitnessmotivation #fitnessvideo #fitnessvideos #workoutideas #abs #absworkout #freeonlinetraining #freeonlineclasses

Back transformation I'm very proud of (8weeks) ⭐⭐⭐⭐⭐
Effort leads to success
Programme: Mission Slimpossible (studio version)
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#fatloss #backtransformation #backgains #weightlosshelp

And she’s back 💪🏻🌻 @rachel.gavin.73 #personal #personaltraining #personaltraininggym

This lady thought nothing happened in 8 weeks until we took those after photos 🥰👏⭐
Dedication brings results.
Programme: Mission Slimpossible (studio version)
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#fatlossjourney #fatloss #fatlosstransformation #weightlosshelp #weightlosscoach

Since our connection was lost, this is only the last part of the workout - stretching. 🙆‍♀️🧡🌻

Group PT, studio sessions & 1on1 personal training available 🌻

This is how @ladybfitcommunity has started🌻 We were doing only our online programme and there was only 20 of us 🧡#fitnessforwomen

What do you think about this fat loss transformation? One more hardworking lady with fantastic transformation in her pocket ⭐⭐⭐⭐⭐
Programme: Mission Slimpossible (studio version)
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#fatlossjourney #healthylifestyle #hardworkpaysoff

💥Thursday Live💥 by @ivonatarnaj #onlinefitnessprogram

8 week progress photos ⭐⭐⭐⭐⭐
Perseverance reaps rewards👏👏👏👏
Programme: Mission Slimpossible

8 week progress photos ⭐⭐⭐⭐⭐
💥Hard work always pays off💥
Programme: Mission Slimpossible (studio version)
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#weightlossprogram #fatlossprogram #womensupportingwomen #fitness #fitnessjourney

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LADY B FIT COMMUNITY

IVONA TARNAJ

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