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High protein chow mein family style 😉 - 2.5 packs of protein noodles (these are Tesco!) - 1 bag beansprouts - 1 cup spring onion - 1 tbsp sesame oil - 3 tbsp soy sauce - 1/2 tsp each salt pepper and sugar - 1 vegan chicken stock cube - 200ml boiled water 1. Add beansprouts and onion to a pan and cook for 3-5 minutes 2. Add in the noodles and cook for another 3 3. Mix together the sauce ingredients and pour over, combining all ingredients 4. Eat straight away or prep for the week (for you or for everyone 😉) #familymeals #gymmotivation #fitnessmotivation #highprotein #mealprep
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10mo ago
naturallystefanie
High protein chow mein family style 😉 - 2.5 packs of protein noodles (these are Tesco!) - 1 bag beansprouts - 1 cup spring onion - 1 tbsp sesame oil - 3 tbsp soy sauce - 1/2 tsp each salt pepper and sugar - 1 vegan chicken stock cube - 200ml boiled water 1. Add beansprouts and onion to a pan and cook for 3-5 minutes 2. Add in the noodles and cook for another 3 3. Mix together the sauce ingredients and pour over, combining all ingredients 4. Eat straight away or prep for the week (for you or for everyone 😉) #familymeals #gymmotivation #fitnessmotivation #highprotein #mealprep
The famous new “3 bite rule” is something I can get on board with .. so long as its this way Hashtag ban sk!nnytok nonsense Ps; I don’t normally do this… but I’ve filmed an exclusive YouTube video on cravings, not published anywhere publicly, and bundled it with a free guide you can grab today, Ever wonder what causes your cravings and what to actually do about them? I’ve filmed a private video that walks you through it, comment “cravings” and I’ll send you the link to the video and free download 👀 🫶🏻
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8mo ago
naturallystefanie
The famous new “3 bite rule” is something I can get on board with .. so long as its this way Hashtag ban sk!nnytok nonsense Ps; I don’t normally do this… but I’ve filmed an exclusive YouTube video on cravings, not published anywhere publicly, and bundled it with a free guide you can grab today, Ever wonder what causes your cravings and what to actually do about them? I’ve filmed a private video that walks you through it, comment “cravings” and I’ll send you the link to the video and free download 👀 🫶🏻
Meal prep friendly family style chow mein; I don’t know about you but I’m a one and done cooking gal these days 🫱🏼‍🫲🏻 give me one pan , one tray etc and that’s all I am using .. mostly because I usually only have one hand free and the other holding a baby 👶🏼 Hitting your food goals doesn’t have to be hard or fancy, in fact I’ve found the simpler the better 🫱🏼‍🫲🏻 - 2.5 packs of protein noodles (these are Tesco!) - 1 bag beansprouts - 1 cup spring onion - 1 tbsp sesame oil - 3 tbsp soy sauce - 1/2 tsp each salt pepper and sugar - 1 vegan chicken stock cube - 200ml boiled water 1. Add beansprouts and onion to a pan and cook for 3-5 minutes 2. Add in the noodles and cook for another 3 3. Mix together the sauce ingredients and pour over, combining all ingredients 4. Eat straight away or prep for the week (for you or for everyone 😉) #familymeals #gymmotivation #fitnessmotivation #highprotein #mealprep
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2mo ago
naturallystefanie
Meal prep friendly family style chow mein; I don’t know about you but I’m a one and done cooking gal these days 🫱🏼‍🫲🏻 give me one pan , one tray etc and that’s all I am using .. mostly because I usually only have one hand free and the other holding a baby 👶🏼 Hitting your food goals doesn’t have to be hard or fancy, in fact I’ve found the simpler the better 🫱🏼‍🫲🏻 - 2.5 packs of protein noodles (these are Tesco!) - 1 bag beansprouts - 1 cup spring onion - 1 tbsp sesame oil - 3 tbsp soy sauce - 1/2 tsp each salt pepper and sugar - 1 vegan chicken stock cube - 200ml boiled water 1. Add beansprouts and onion to a pan and cook for 3-5 minutes 2. Add in the noodles and cook for another 3 3. Mix together the sauce ingredients and pour over, combining all ingredients 4. Eat straight away or prep for the week (for you or for everyone 😉) #familymeals #gymmotivation #fitnessmotivation #highprotein #mealprep
ROUND TWO BABYYY! 👶🏼 Been busy building Blakes bestie the last 5 months 😉 December 2025 here we come ❤️
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naturallystefanie
ROUND TWO BABYYY! 👶🏼 Been busy building Blakes bestie the last 5 months 😉 December 2025 here we come ❤️
And the family is complete 🩵
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3mo ago
naturallystefanie
And the family is complete 🩵
Living our (very different) but best lives yet these last 2 years🫶🏻
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naturallystefanie
Living our (very different) but best lives yet these last 2 years🫶🏻
How 32 should have started vs how it really went 👏🏻🤣 Sickness bug = 1 Stef = 0
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naturallystefanie
How 32 should have started vs how it really went 👏🏻🤣 Sickness bug = 1 Stef = 0
How I’ve spent the last 6 weeks 🤱 *not a transformation this is a slow recovery process and it’s just the start* ✅👉🏼🤱Recovering, relaxing and rebuilding. ❌ NOT dieting, in the gym or restricting The first 6 weeks of post partum are so special and honestly I spent the first 2 weeks at home, in a newborn & expanded family bubble being part of the couch. And that is how it should be (if you want it to be). I followed a gentle RECOVERY programme that I put together for myself to REBUILD and strengthen my core. This was not with a weight loss or bounce back intention but to support the bodys natural shrinking process. REMEMBER ; every body is different, every pregnancy is different, every post partum is different. We all have different genetics, lifestyles and backgrounds, never compare your journey ❤️👏🏻 This is my second pregnancy so I knew the importance or rebuilding my core before attempting any return to the gym and that is why I built my new 6 week core recovery programme and I want to share it with you girls who may need it! That includes post partum women from any stage of life, you could have given brith last week, last month or 5 years ago .. if your core is weak this is for you! 👉🏼Rebuild strength, trust and connection with your body — starting at the core — so you can move forward with confidence, not fear. 🥞Complete with nutritional guidance, meal plans to support breastfeeding, recovery and beyond plus follow along content and more .. this guide is not to be missed by any mum. ✅👉🏼🤱PRE REGISTER TODAY (link in stories) to get early access & save £10 on MONDAY 23rd February. This is a ONE OFF product, no membership, no subscription. Purchase once, keep forever. #postpartum #coreworkout #postpartumtransformation #corerecovery
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naturallystefanie
How I’ve spent the last 6 weeks 🤱 *not a transformation this is a slow recovery process and it’s just the start* ✅👉🏼🤱Recovering, relaxing and rebuilding. ❌ NOT dieting, in the gym or restricting The first 6 weeks of post partum are so special and honestly I spent the first 2 weeks at home, in a newborn & expanded family bubble being part of the couch. And that is how it should be (if you want it to be). I followed a gentle RECOVERY programme that I put together for myself to REBUILD and strengthen my core. This was not with a weight loss or bounce back intention but to support the bodys natural shrinking process. REMEMBER ; every body is different, every pregnancy is different, every post partum is different. We all have different genetics, lifestyles and backgrounds, never compare your journey ❤️👏🏻 This is my second pregnancy so I knew the importance or rebuilding my core before attempting any return to the gym and that is why I built my new 6 week core recovery programme and I want to share it with you girls who may need it! That includes post partum women from any stage of life, you could have given brith last week, last month or 5 years ago .. if your core is weak this is for you! 👉🏼Rebuild strength, trust and connection with your body — starting at the core — so you can move forward with confidence, not fear. 🥞Complete with nutritional guidance, meal plans to support breastfeeding, recovery and beyond plus follow along content and more .. this guide is not to be missed by any mum. ✅👉🏼🤱PRE REGISTER TODAY (link in stories) to get early access & save £10 on MONDAY 23rd February. This is a ONE OFF product, no membership, no subscription. Purchase once, keep forever. #postpartum #coreworkout #postpartumtransformation #corerecovery
September so far🫶🏻👶🏼🍛🏋🏼‍♀️💛
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naturallystefanie
September so far🫶🏻👶🏼🍛🏋🏼‍♀️💛
Unfortunately videos like this and misinformation (especially from people who have never and can never experience pregnancy and post partum) can leave so many women feeling like they have failed or have done something wrong. So here is my 2 cents from my own experience; I always want my page to be a place of realistic health and fitness and never showcase any kind of quick fixes or diets and especially not a bounce back culture post partum. It took me a long time after having Blake to get to a point I recognised and it was a hard slow crawl to get there. Yes training and eating well pre pregnancy and throughout pregnancy absolutely helped me get into a fit healthy strong body again BUT it is not a guarantee and it was not handed over. It most certainly did not happen in 6 weeks or even 6 months. Please take any time in your pregnancy to be kinder to yourself and to let go of expectations, you will find yourself again post baby but it will be with time <3 Do not compare your journey to someone else, I can’t even compare my own two pregnancies to each other never mind to another persons experience #fitnessmotivation #gymmotivation #pregnancy #postpartum #pregnancyworkout
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naturallystefanie
Unfortunately videos like this and misinformation (especially from people who have never and can never experience pregnancy and post partum) can leave so many women feeling like they have failed or have done something wrong. So here is my 2 cents from my own experience; I always want my page to be a place of realistic health and fitness and never showcase any kind of quick fixes or diets and especially not a bounce back culture post partum. It took me a long time after having Blake to get to a point I recognised and it was a hard slow crawl to get there. Yes training and eating well pre pregnancy and throughout pregnancy absolutely helped me get into a fit healthy strong body again BUT it is not a guarantee and it was not handed over. It most certainly did not happen in 6 weeks or even 6 months. Please take any time in your pregnancy to be kinder to yourself and to let go of expectations, you will find yourself again post baby but it will be with time <3 Do not compare your journey to someone else, I can’t even compare my own two pregnancies to each other never mind to another persons experience #fitnessmotivation #gymmotivation #pregnancy #postpartum #pregnancyworkout
LET’S TALK GLUTE GROWTH 🔥🍑
I was not blessed with a bum TRUST ME, I spent years growing mine only to lose it all to breastfeeding LAWL. BUT I did get it back. So let’s get one thing straight: real glute growth doesn’t happen overnight. No, you can’t grow a peach in a week, and no, those “10-minute booty burner” videos aren’t building real muscle. Here’s what it actually takes to build your glutes the right way: 👉 Progressive Overload is KEY
If you’re doing the same 3 sets of bodyweight squats every week, your glutes are bored. Muscle grows when it’s challenged. That means increasing weight, reps, or intensity over time. 👉 Focus on Compound Lifts
RDL’S, hip thrusts, squats, lunges, Bulgarian split squats — these are your NEW BEST FRIEND. 👉 Form Over EVERYTHING
If your form is weak, your glutes aren’t fully activating — sorry. Master your mind-muscle connection and control your movements. 👉 Train Multiple Times a Week
 Aim for 2 focused sessions weekly, mixing heavy compound movements with accessory work like kickbacks, abductions, and step-ups. 👉 Eat to Grow
Muscles need fuel. And 1200 calories never built anyone a bum. If you’re constantly in a calorie deficit, your body doesn’t have the resources to build. 👉 Rest
Growth doesn’t happen in the gym — it happens when you rest. Stop skipping your sleep and take your recovery days seriously. Overtraining will kill your progress. 👉 TIME is Your Best Friend
3 months? That’s your beginner phase. Glute transformations take 6, 12, 18 months or more. The secret is staying consistent month after month. — 💬 Reminder: I teach you all of this and more on my 12 week Body Recomposition course, try it free today (@plantfitapp) 
#GluteGrowth #BootyBuilding #FitnessJourney #TrainWithPurpose #StrongGlutes #WeightTrainingWomen #ConsistencyIsKey
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8mo ago
naturallystefanie
LET’S TALK GLUTE GROWTH 🔥🍑
I was not blessed with a bum TRUST ME, I spent years growing mine only to lose it all to breastfeeding LAWL. BUT I did get it back. So let’s get one thing straight: real glute growth doesn’t happen overnight. No, you can’t grow a peach in a week, and no, those “10-minute booty burner” videos aren’t building real muscle. Here’s what it actually takes to build your glutes the right way: 👉 Progressive Overload is KEY
If you’re doing the same 3 sets of bodyweight squats every week, your glutes are bored. Muscle grows when it’s challenged. That means increasing weight, reps, or intensity over time. 👉 Focus on Compound Lifts
RDL’S, hip thrusts, squats, lunges, Bulgarian split squats — these are your NEW BEST FRIEND. 👉 Form Over EVERYTHING
If your form is weak, your glutes aren’t fully activating — sorry. Master your mind-muscle connection and control your movements. 👉 Train Multiple Times a Week
 Aim for 2 focused sessions weekly, mixing heavy compound movements with accessory work like kickbacks, abductions, and step-ups. 👉 Eat to Grow
Muscles need fuel. And 1200 calories never built anyone a bum. If you’re constantly in a calorie deficit, your body doesn’t have the resources to build. 👉 Rest
Growth doesn’t happen in the gym — it happens when you rest. Stop skipping your sleep and take your recovery days seriously. Overtraining will kill your progress. 👉 TIME is Your Best Friend
3 months? That’s your beginner phase. Glute transformations take 6, 12, 18 months or more. The secret is staying consistent month after month. — 💬 Reminder: I teach you all of this and more on my 12 week Body Recomposition course, try it free today (@plantfitapp) 
#GluteGrowth #BootyBuilding #FitnessJourney #TrainWithPurpose #StrongGlutes #WeightTrainingWomen #ConsistencyIsKey
Body building 101
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7mo ago
naturallystefanie
Body building 101
1 whole week of our little man: Freddie 🩵
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3mo ago
naturallystefanie
1 whole week of our little man: Freddie 🩵
I have shared quite a few times now that I believe I have NAILED 🫱🏼‍🫲🏻 the formula for not only getting your dream body but also your dream lifestyle. I used to strive for aesthetics only and whilst aesthetic goals are important , feeling healthy wins every time. Over the last 10 years not only have I managed to find the formula if you like to reaching my health and fitness goals physically but I have NAILED the healthy lifestyle balance; I have the BEST relationship with food, 🍉 I eat mostly whole food AND FOOD I ENJOY, 🤌🏼 I eat out without question, 🍝 I train 4 times per week but with INTENTION and purpose. I know exactly how to achieve the perfect healthy sustainable balanced lifestyle that also gets you a banging bod. If I do say so myself and now I have helped thousands of women transform and change their life >> That’s why I am so excited to share that we are BACK with round TWO of our 1-1 8 week coaching programme. An intensive 8 week block teaching you the formula, how to apply it and how to sustain it forever. I have limited spaces available as I want to deliver the best service possible to the few committed. In short it includes; - Tailored personalised workout programme that YOU can be consistent with - Tailored personalised meal plans that YOU can be stick to & actually enjoy - WEEKLY checkins with me with video feedback - Live video mid programme for group catchup and QA session - Weekly educational videos TEACHING you the formula. Tools that no one can take away from you. Comment “RESET” IF YOU ARE READY to lock in and level up and I’ll send you the link to the priority list along with a free info pack with all the details. PRIORITY SPACES OPEN TOMORROW We start September 1st. Let’s actually change your lifestyle and your physique forever.
130K
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8mo ago
naturallystefanie
I have shared quite a few times now that I believe I have NAILED 🫱🏼‍🫲🏻 the formula for not only getting your dream body but also your dream lifestyle. I used to strive for aesthetics only and whilst aesthetic goals are important , feeling healthy wins every time. Over the last 10 years not only have I managed to find the formula if you like to reaching my health and fitness goals physically but I have NAILED the healthy lifestyle balance; I have the BEST relationship with food, 🍉 I eat mostly whole food AND FOOD I ENJOY, 🤌🏼 I eat out without question, 🍝 I train 4 times per week but with INTENTION and purpose. I know exactly how to achieve the perfect healthy sustainable balanced lifestyle that also gets you a banging bod. If I do say so myself and now I have helped thousands of women transform and change their life >> That’s why I am so excited to share that we are BACK with round TWO of our 1-1 8 week coaching programme. An intensive 8 week block teaching you the formula, how to apply it and how to sustain it forever. I have limited spaces available as I want to deliver the best service possible to the few committed. In short it includes; - Tailored personalised workout programme that YOU can be consistent with - Tailored personalised meal plans that YOU can be stick to & actually enjoy - WEEKLY checkins with me with video feedback - Live video mid programme for group catchup and QA session - Weekly educational videos TEACHING you the formula. Tools that no one can take away from you. Comment “RESET” IF YOU ARE READY to lock in and level up and I’ll send you the link to the priority list along with a free info pack with all the details. PRIORITY SPACES OPEN TOMORROW We start September 1st. Let’s actually change your lifestyle and your physique forever.
Everything I eat in a day to stay well balanced as a gym gal that loves to eat good food👏🏻 Breakfast; Protein pancakes & iced coffee @myprotein soy isolate & creatine (code STEFUK to save) Lunch; Crispy tofu sandwich Fruit Dinner; Tofu topped pizza, homemade chips & veg! #fitnessmotivation #highprotein #vegan #gymmotivation #whatieatinaday #healthyrecipes #mealprep #
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naturallystefanie
Everything I eat in a day to stay well balanced as a gym gal that loves to eat good food👏🏻 Breakfast; Protein pancakes & iced coffee @myprotein soy isolate & creatine (code STEFUK to save) Lunch; Crispy tofu sandwich Fruit Dinner; Tofu topped pizza, homemade chips & veg! #fitnessmotivation #highprotein #vegan #gymmotivation #whatieatinaday #healthyrecipes #mealprep #
I haven’t watched the VS show in the last few years but I used to be a huge fan of the show 👏🏻 unfortunately I used to always then jump onto Google and work out their secret diets 🙄 It’s so amazing to see models like @realbarbarapalvin talking about focusing on health and choosing nourishing approaches to nutrition that leaves them looking and feeling their best instead of promoting crash diets 👏🏻 As much as these questions need to stop being a focus on women and perhaps actually focus on something more substantial than their diet - I am so glad this message was shared online especially for younger women and girls to see! Choose health, choose consistency and choose the lifestyle that works for you and you can be sustainable with not the back and forward yo yo diets year in and year out🫱🏼‍🫲🏻
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naturallystefanie
I haven’t watched the VS show in the last few years but I used to be a huge fan of the show 👏🏻 unfortunately I used to always then jump onto Google and work out their secret diets 🙄 It’s so amazing to see models like @realbarbarapalvin talking about focusing on health and choosing nourishing approaches to nutrition that leaves them looking and feeling their best instead of promoting crash diets 👏🏻 As much as these questions need to stop being a focus on women and perhaps actually focus on something more substantial than their diet - I am so glad this message was shared online especially for younger women and girls to see! Choose health, choose consistency and choose the lifestyle that works for you and you can be sustainable with not the back and forward yo yo diets year in and year out🫱🏼‍🫲🏻
If you are still struggling with every year attempting a summer shred with no consistent real sustainable routine; comment below where the heck you think you are struggling most ? Time? Energy? Mood? No idea what to do? 👉🏼
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naturallystefanie
If you are still struggling with every year attempting a summer shred with no consistent real sustainable routine; comment below where the heck you think you are struggling most ? Time? Energy? Mood? No idea what to do? 👉🏼
Productive morning routine to fit everything in as someone who never thought she would be a morning person 😂
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naturallystefanie
Productive morning routine to fit everything in as someone who never thought she would be a morning person 😂
Now this is a breakfast; blueberry muffin baked oats with 22g protein per serve and 360 calories a slice👏🏻 … and they are BIG slices Ingredients; - 2 tbsp chia seed & 6 tbsp water mixed and set aside - 200g oats - 60g @myprotein soy isolate vanilla protein powder (code STEFUK to save) - 1 tsp baking powder - 350ml almond milk -1 cup blueberries - squeeze lemon juice - 1 tbsp maple syrup -20 g flaked almonds (Optional toppings not included in macros ; vegan vanilla yogurt & melted nut butter) Method; 1. Mix chia together and set aside 2. Combine all other ingredients minus blueberries syrup and lemon and make a thick oat batter 3. In a bowl mix together blueberries 🫐 lemon 🍋 and syrup and microwave until melted together 4. Scoop mix out onto the oats and top with almonds 5. Bake at 180 for 40 minutes or until golden brown #mealprep #vegan #bakedoats #healthyrecipes #fatloss
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naturallystefanie
Now this is a breakfast; blueberry muffin baked oats with 22g protein per serve and 360 calories a slice👏🏻 … and they are BIG slices Ingredients; - 2 tbsp chia seed & 6 tbsp water mixed and set aside - 200g oats - 60g @myprotein soy isolate vanilla protein powder (code STEFUK to save) - 1 tsp baking powder - 350ml almond milk -1 cup blueberries - squeeze lemon juice - 1 tbsp maple syrup -20 g flaked almonds (Optional toppings not included in macros ; vegan vanilla yogurt & melted nut butter) Method; 1. Mix chia together and set aside 2. Combine all other ingredients minus blueberries syrup and lemon and make a thick oat batter 3. In a bowl mix together blueberries 🫐 lemon 🍋 and syrup and microwave until melted together 4. Scoop mix out onto the oats and top with almonds 5. Bake at 180 for 40 minutes or until golden brown #mealprep #vegan #bakedoats #healthyrecipes #fatloss
What I eat in a day whilst 5 months pregnant! Grateful to still be able to follow my usual nutrition and fitness lifestyle 👏🏻 My food and training has pretty much looked the same (for the most part) during this pregnancy so far so I can continue to focus on health, wellness, fitness and balance. Instead of focusing on growing some muscle we are growing a healthy Bub, you need good food to do that Breakfast; - Protein iced coffee - Cacao oats w biscoff and cashew drizzle Morning snack; - Fresh fruit Lunch; - Cheesy tofu pesto bagel (absolutely my pregnancy cravings lol) - Store-bought tomato soup Afternoon snack; - Brownie batter ball Dinner; - Sesame tofu with broccoli, Brussel sprouts and rice Dessert; - Dark chocolate rice cakes #fitnessmotivation #highprotein #vegan #gymmotivation #whatieatinaday #pregnant
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naturallystefanie
What I eat in a day whilst 5 months pregnant! Grateful to still be able to follow my usual nutrition and fitness lifestyle 👏🏻 My food and training has pretty much looked the same (for the most part) during this pregnancy so far so I can continue to focus on health, wellness, fitness and balance. Instead of focusing on growing some muscle we are growing a healthy Bub, you need good food to do that Breakfast; - Protein iced coffee - Cacao oats w biscoff and cashew drizzle Morning snack; - Fresh fruit Lunch; - Cheesy tofu pesto bagel (absolutely my pregnancy cravings lol) - Store-bought tomato soup Afternoon snack; - Brownie batter ball Dinner; - Sesame tofu with broccoli, Brussel sprouts and rice Dessert; - Dark chocolate rice cakes #fitnessmotivation #highprotein #vegan #gymmotivation #whatieatinaday #pregnant

Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach (@naturallystefanie) Instagram Stats & Analytics

Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach (@naturallystefanie) has 461K Instagram followers with a 1.83% engagement rate over the past 12 months. Across 243 posts, Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach received 192K total likes and 14.8M impressions, averaging 789 likes per post. This page tracks Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach's performance metrics, top content, and engagement trends — updated daily.

Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach (@naturallystefanie) Instagram Analytics FAQ

How many Instagram followers does Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach have?+
Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach (@naturallystefanie) has 461K Instagram followers as of April 2026.
What is Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach's Instagram engagement rate?+
Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach's Instagram engagement rate is 1.83% over the last 12 months, based on 243 posts.
How many likes does Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach get on Instagram?+
Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach received 192K total likes across 243 posts in the last 12 months, averaging 789 likes per post.
How many Instagram impressions does Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach get?+
Stefanie 🏴󠁧󠁢󠁳󠁣󠁴󠁿 online coach's Instagram content generated 14.8M total impressions over the last 12 months.