ljadeparker ljadeparker

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Liza - Registered Nurse  ▪Health & Fitness 💪 ▪Mealprep 🍴 ▪Balance 🍕

Because #gainingweightiscool! 👊 Jan 122 lbs ➡ Aug 132 lbs
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Gained 10 lbs over 6 months (Jan-July) and have maintained over the past 4 weeks. Really comfortable where I'm at right now. Able to lift heavier, my clothes fit better 🍑 and feeling pretty body positive. I didn't do this for a competiton and don't have any cut planned. I did this to show myself I could reach my goal of building lean muscle with consistent training + intuitive eating. No more restrictive dieting or feeling guilty when eating & no more excessive cardio or overtraining.
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It's amazing how when you change your mindset to strength/performance based goals rather than aesthetic goals how much your outlook shifts. The change in emotional well being has honestly been my greatest gain. I no longer wish to be a certain weight or look like someone else. I've also learned that change takes TIME. It's not achieved overnight with a "skinny tea" or "body wrap." So be kind to yourself if you don't see results right away as everyone experiences progress differently. Learn to love yourself where you're at NOW while working towards your OWN goals! ✌
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#transformation #gains #motivation #liftheavy #progress #fitness #healthy #fitnessjourney #edrecovery #bodypositive #lifting #muscle #selflove #fitspo #gym #abs #getstrong #nutrition #getfit #postworkout #fitgirl #workout #fitfam #mealprep #bulking #eattogrow #weights #strongnotskinny

Quick & Easy Stuffed Peppers! 😍 Recipe below ⬇
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Ingredients: 6 bell peppers (cut in 1/2 with seeds removed), 1 lb extra lean ground turkey, 1 lb extra lean ground chicken, 1 small onion diced, 1.5 tsp garlic powder, 1 tsp sea salt, 1/2 tsp cumin, 1/4 tsp pepper, 2/3 cup light feta cheese, 3 large handfuls of baby spinach & 1 tbsp olive oil.
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Sautee onion in olive oil. Once translucent add ground meat & spices. When meat is almost browned add spinach until it starts to wilt then take off heat and mix in feta cheese. Place peppers on foil lined baking sheet with cooking spray. Stuff the peppers & cover with foil.
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Bake at 375 F for 15 to 20 mins until peppers are crisp-tender. Recipe makes 6 servings. For my #IIFYM friends ➡ Each serving (2 peppers) is 301 Cals▪13.3 Carbs▪14.1 Fat▪35.1 Protein

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#mealprep #nutrition #glutenfree #healthy #fitness #gains #fitfam #foodprep #fitspo #cleaneating #protein #getfit #eatforabs #macros #postworkout #lowcarb #workout #healthyfood #weights #healthyeating #diet #edrecovery #eattogrow #flexibledieting #whole30 #foodisfuel #eatclean #wholefoods

Peanut butter protein waffles because apparently Waffle Wednesday is a thing! 😉 Used crunchy peanut butter @kodiakcakes mix + unsweetened @lovemysilk cashew milk & a large egg 🍳 Like to make a big batch for mealprep, freeze them & then pop them in the toaster so they get nice and crispy 👌Topped these with coconut whip, chocolate PB2 sauce, sprinkles + a few chocolate chips because everything in moderation! 🙌🎉
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#waffles #breakfast #mealprep #instafood #flexibledieting #girlswholift #strongnotskinny #healthy #cleaneating #foodprep #IIFYM #fitness #foodporn #nutrition #fitfood #carbs #bulking #eatforabs #weights #fitfam #legday #protein #eattogrow #postworkout #gains #edrecovery #foodisfuel #healthyeating

That buffet prep life! 👊 So much FOOD 😍 Only prepping for myself this week and wanted to make sure all meals & snacks were covered! Some of my fav's from this spread are:
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◾Double chocolate avocado muffins🥑from @shebakeshere with toasted coconut
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◾Raw clean pressed juices from @cleanpressjuicebar
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◾Stuffed peppers with feta & spinach - Will share the recipe for these this week 😉
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Also have some extra stuffed peppers & veggies ready to go along with eggs + eggwhites for breakfast 🍳 Feel free to ask any prep questions below!✌
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#mealprep #foodprep #protein #gains #eattogrow #mealprepsunday #gym #healthylifestyle #healthyfood #cleaneating #whole30 #healthychoices #workout #weights #fitfam #healthy #diet #nutrition #edrecovery #fitness #eatforabs #foodisfuel #postworkout #flexibledieting #macros #fitspo #eatclean #getfit

A little progress everyday adds up to big results! 👊 8 month booty transformation - And apparently my face made gains too 😂 I understand for some this may not be a drastic change BUT it's one that I've built slowly in hopes of being able to maintain it.
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The pic on the left was a month before I started my first "lean bulk." The goal for me was to do less cardio, consistent weight training (4 to 5 days per week) and to increase my daily food intake - I also really wanted to build my glutes back since I had lost them by doing WAY too much cardio! 😝 I train legs twice a week now and I still incorporate cardio just not as much - I like to do 2 HIIT sessions weekly. Usually 5 min warmup on an incline, 30 sec sprint/30 sec rest for 10 to 12 rounds with a 5 min cool down on the treadmill. Here's an example of one of my high volume leg workouts which I did yesterday ⬇
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Barbell squats 10x10 ◾Triset - Romanian deadlifts 3x10, Bulgarian split squats 3x12 (each leg) & Weighted step ups 3x10 (each leg)◾Superset - Glute cable pull throughs & Hip thrusts with barbell 4x12-15◾Burnout - Glute Ham raise 4x15 with body weight🔥

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#gains #legday #gainingweightiscool #healthy #bodypositive #progress #confidence #gym #motivation #eattogrow #getstrong #transformation #fitspo #liftheavy #fitness #weights #nutrition #selflove #getfit #fitfam #postworkout #fitgirl #muscle #workout #strongnotskinny #fitnessjourney #edrecovery #mealprep

Thai veggie noodle bowl! 📸 A lower carb + high volume meal option vs. traditional Pad Thai ⬇
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Used spiralized zucchini & butternut squash noodles for the base then added some julienned red bell peppers. You can also do this this with spiralized carrots 🥕 instead of the squash. I have a @starfrit spiralizer to make the veggie noodles!
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Marinated chicken overnight using @recipe_tin Thai grilled chicken (Gai Yang) recipe then barbecued until reached internal temp of 165 F. If you don't own a meat thermometer I would recommened getting one so you don't overcook your protein - Because no one likes dry chicken 😝
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Topped this bowl with roasted cashews + lime juice then added homemade spicy Thai almond dressing from @vita_sunshine! 👍

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#healthy #thaifood #mealprep #chicken #fitfood #eattherainbow #fitness #cleaneating #healthychoices #eattogrow #healthyfood #eatforabs #weights #wholefoods #foodisfuel #healthyeating #macros #protein #gains #paleo #glutenfree #foodprep #postworkout #diet #workout #whole30 #realfood #getfit

Build a better taco salad - Step by step for Taco Tuesday! 🌮 Thanks to @meowmeix & @the_fitness_dietitian for the inspo 😍
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◾Veggies - Start with a romaine lettuce base then top with bell peppers. I like to wash & spin the lettuce the night before so it's nice and dry for mealprep👍The @rubbermaid tupperware I use holds about 5 cups of lettuce for lots of volume!
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◾Protein - Choose a lean protein, at least 5 oz for each salad. Used chicken this week but also like to do turkey. Brown meat first then add taco seasoning - I make this myself since it's super easy & use recipe from @heandsheeatclean 🙌
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◾Carbs - Added some black beans and also chili lime tortilla strips, both @preschoice brand 👌
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◾Healthy Fat - Topped with @eatwholly guacamole this week but you can also just do 1/2 a small avocado mashed instead🥑
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Next add some fresh lime juice (1/2 a lime) & mix everything together in a BIG bowl - I also like to have with taco sauce or salsa! 🥗

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#tacos #healthy #fitness #gains #diet #foodprep #mealprep #cleaneating #wholefoods #protein #eatforabs #postworkout #healthychoices #healthylifestyle #weights #fitfam #whole30 #edrecovery #eattogrow #flexibledieting #workout #eatclean #macros #fitspo #gym #foodisfuel #getfit #nutrition

Another prep DONE! 👊 One of my biggest mealprep tips is to prep what you LIKE so  went back to a couple of my fav meals this week 😍
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◾Breakfast - Peanut butter protein pancakes from @kodiakcakes 🥞 Plan to have have with chocolate PB2 & coconut whip cream
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◾Lunch - Turkey meatloaf meatballs with short grain brown rice & green beans. I use @skinnytaste meatloaf recipe, double it, make into 14 large meatballs & bake for 15 to 20 mins. Like to cook the rice with broth instead of water to add flavour👍
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◾Dinner - Taco salads with extra lean ground chicken 🌮 I brown 2 lbs of chicken then add homemade taco seasoning from @heandsheeatclean. I double the seasoning recipe & add Sriracha sauce for extra heat!
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◾Snacks - Apples & PB 🍏 plus Chocolate coated peanut butter protein bars from @squareorganics 🍫 I do have a discount code ➡ ljadeparker for 20% off if you want to try the bars!

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#protein #getfit #mealprep #healthychoices #foodprep #postworkout #eattogrow #cleaneating #nutrition #fitfam #gains #flexibledieting #weights #healthy #eatforabs #foodisfuel #eatclean #macros #wholefoods #fitness #diet #workout #edrecovery #fitspo #gym #whole30 #strongnotskinny #healthyfood

Long weekend grocery haul! All set to mealprep tomorrow 😍 Inspired by @meowmeix and her amazing prep ideas for this layout! 👊 Got a couple of my all time fav meals planned - Any guesses on what I'm going to prep?
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Protein ➡ Extra lean ground chicken, egg whites, extra lean ground turkey & whole eggs (also a good source of fat ✔)
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Vegetables ➡ Romaine hearts, green beans & bell peppers - Also picked up some extra lettuce and green beans for the week👍
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Carbs & Fruit ➡ Short grain brown rice, tortilla strips for salads, apples & black beans (good source of fibre + protein too ✔)
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Healthy Fats ➡ Peanut butter, nuts, coconut chips & guacamole minis 🥑 Looking forward to prepping and starting the week off right!
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#mealprep #foodprep #nutrition #fitness #gains #cleaneating #wholefoods #fitfam #healthy #protein #eatforabs #healthyfood #diet #postworkout #getfit #healthylifestyle #weights #edrecovery #foodisfuel #eattogrow #gym #flexibledieting #IIFYM #whole30 #workout #eatclean #healthychoices #fitspo

Gotta love FRYDAY! 🍟 Sharing about my current diet since I get asked about it often. If you've followed me for a bit you've likely seen this meal since I usually get it weekly! 😉
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I've been pretty open about my fitness journey being more about my mental & emotional wellbeing and not just my physical health. Through my teen years and into my mid 20's I struggled with a restrictive dieting & binge eating cycle which led me to becoming underweight and having a very negative self image. I tried a lot of fad diets but was never happy. Largely because the results I saw were not maintainable. I've counted calories & tracked macros. I actually think #IIFYM is really great but I felt stressed if I didn't hit my macros perfectly so decided to stop.
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I now eat intuitively and don't follow a specific diet. I eat everything in moderation. I no longer feel guilty when I eat. I listen to my body and rest when I need to. I don't restrict myself and I don't binge. I don't overtrain or feel that I need to train harder just because I have a cheat meal. It seems pretty simple but it took a LONG time for me to get here. It's important to not only find what works best for you and your own body but to find what makes you the happiest. Balance is everything!✌
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#balance #progress #health #fitnessjourney #healthy #strongnotskinny #diet #nutrition #fitness #liftheavy #mealprep #fitfam #postworkout #lifting #foodporn #instafood #weights #cheatday #fitgirl #flexibledieting #bulking #edrecovery #muscle #gains #eattogrow #foodisfuel #girlswholift

Postworkout protein pancakes!🍓It's been WAY too long since I made a proper pancake stack 🥞 These are dark chocolate power cakes from @kodiakcakes topped with fresh strawberries, coconut whip cream & a bit of homemade chocolate sauce! 🍫 I use less water than directed for the pancakes so they are thicker + add an egg to keep them nice & fluffy and to amp up the protein👍Great way to carb up after leg day!
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#pancakes #mealprep #healthy #breakfast  #foodprep #IIFYM #fitness #nutrition #foodporn #delicious #flexibledieting #weights #fitfam #cleaneating #eattogrow #fitfood #legday #postworkout #gains #edrecovery #foodisfuel #eatforabs #strongnotskinny #girlswholift #healthyeating #bulking #carbs #instafood

30 minute Mealprep Monday! Kicked off my vacation with a weekend at the beach and didn't want to spend a lot of time prepping 😎 Since I'm off all week I just prepped some veggies & fruit - Plan on cooking my protein fresh each day since I have the time👍I find I eat out a lot more when I am off so having a fridge stocked full of fresh produce helps me make healthier choices!
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#fitness #mealprep #foodprep #cleaneating #wholefoods #veggies #healthy #foodisfuel #gym #fitfam #eatforabs #healthyfood #fruit #whole30 #nutrition #postworkout #diet #fitnessjourney #healthychoices #getfit #healthylifestyle #weights #edrecovery #flexibledieting #workout #eatclean #IIFYM #fitspo

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