#girlswholiftandcook

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To be like Wonder Woman๐Ÿ‘ธ๐Ÿฝ, train harder than you think humanly possible. To sculpt and strengthen your body, you might feel like a man but you won't look like one!
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Try some incline bench presses on the Smith machine. Constant tension helps build more muscle endurance. And it lifts your chest naturally ๐Ÿ˜Š๐Ÿ˜… Arnold knows about that chest day pump. ๐Ÿ‡บ๐Ÿ‡ธ Like if you plan to try these in your workouts.

When the pre-work out kicks in and see a 15 lb turkey sittin around #friendsgiving #girlswholift #girlswholiftandcook #girlswholiftturkey

The six pack is almost back ๐Ÿ’™๐Ÿ’™๐Ÿ’™ #CHEF #ABS #sixpacks #chefsofinstagram #girlswholiftandcook

Sorry ! My video was being weird ! Do over ! I rarely train chest but @doctoruche said i will help with my front delt development so , when IFBB pro @doctoruche tells you to do it, you just do it ! Standing cable press. Superset rear delt fly. #girlswholiftandcook #curlyhairdontcare #shoulderday #chestday #delts

This lady lift and cook ๐Ÿ˜†๐Ÿ™Œ๐Ÿผ and single lol #happygirls #vacationmode #girlswholiftandcook #masterinthekitchen

When you work so hard for that last Rep.
My ring dips are back but I could use some work on my kipping. #iifym #macros #crossfitgirls #girlswholift #girlswholiftandcook

So I had my mom take this picture of me today and that looked at it and was like omg mom I can't post that. Here I am. Posting this lovely transformation. Being a bikini girl isn't all about having abs and a booty. Ya gotta eat to grow and I sure did it. My stage weight was 106 and I now weigh 128. I know, 22 pounds. Whoa nelly. So I can't tell you that I'm happy about putting a lot of fat on, went a little crazy with food, but I know for a fact I put some good muscle on. I knew what I needed to work on and I did just that. There isn't anything about this sport that I don't love. And I would NEVER discourage someone from competing because I think it proves just how strong someone can be. Mentally and physically. But, compete is NOT easy. In any shape or form. My mom and I were talking the other day about how we feel that some people are in it for the wrong reasons. Let me just tell ya, this sport is far too expensive and draining for you just to hop on stage just because your friend looks good in a bikini. It's not all glitz and glam like show day. It's being tired in class. Being hungry at the gym. Being cranky. Failing a class because you can't seem to get things straight. Losing friends because you can't eat or drink a lot. I love competing and I've met amazing people. But don't compete for the wrong reason. If you're going to compete, you need to know that you're going to have to put your all into this. My offseason is officially over. I'm not in full blown prep yet but I'd say I'm on a flexible prep until December 17th. I know this was a lengthy post but I just had to share. And in no way was this post to discourage someone from competing, just make sure you're doing it for you and no one else. Happy thursday yall. P.S. we're one week out from turkey day! #npcbikini #npcbikinicompetitor #girlswholiftandcook

MOST RECENT

To be like Wonder Woman๐Ÿ‘ธ๐Ÿฝ, train harder than you think humanly possible. To sculpt and strengthen your body, you might feel like a man but you won't look like one!
.
Try some incline bench presses on the Smith machine. Constant tension helps build more muscle endurance. And it lifts your chest naturally ๐Ÿ˜Š๐Ÿ˜… Arnold knows about that chest day pump. ๐Ÿ‡บ๐Ÿ‡ธ Like if you plan to try these in your workouts.

๐Ÿ˜‹๐Ÿ˜‹ BEEF TATAKI โœ…โœ… For when I feel like some RED MEAT but I am also feeling like SASHIMI! ๐Ÿ˜๐Ÿ˜ Marinated beef slightly SEARED and sliced like sashimi! ABSOLUTELY MOUTH WATERING and so CLEAN! ๐Ÿ’ช๐Ÿ‘Œ#beef #lunch #healthy #protein #food #fitfood #foodstagram #foodpics #instafood #inspo #fitspo #fit #fitfam #fitness #gains #girlswholiftandcook #fitchick #girlswithmuscle #girlswhosquat #girlswholift #bootybuilding #ifitfitsyourmacros #cleaneating #flexibledieting #fitmum #instafit #instamum #igdaily #igers #rawmamma

โœ”๏ธโœ”๏ธKeeping to a CLEAN EATING plan MONDAY to FRIDAY at least for now...๐Ÿ’ฏ...I find if I introduce the smallest VARIATION in FLAVOUR I'm a HAPPY GIRL! ๐Ÿ˜‹๐Ÿ˜„ FETTA and DILL grilled CHICKEN today! โœ…โœ… #lunch #healthy #protein #food #fitfood #foodstagram #foodpics #instafood #inspo #fitspo #fit #fitfam #fitness #gains #girlswholiftandcook #fitchick #girlswithmuscle #girlswhosquat #girlswholift #bootybuilding #ifitfitsyourmacros #cleaneating #flexibledieting #fitmum #instafit #instamum #igdaily #igers #rawmamma

#MealPrepMonday - Don't over complicate prep for the week. Here are some super simple staples that will help you stay on track. Try to make batches of veggies and protein that are easy to grab on-the-go. Featured below are some of my must haves:
โ€ข grilled chicken
โ€ข tuna
โ€ข protein balls
โ€ข @1stPhorm Level-1 Protein (perfect to replace meals or have when you are out and about!)
โ€ข steamed asparagus
โ€ข @greengiant veggie tots
โ€ข hard boiled eggs
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Questions on meal prep or nutrition? Shoot me a message, I am here to help!
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#1stphorm #iam1stphorm #phamily #duespaid #neversettle #bethe1 #legionofboom #bunsandgunz #nutrition #nutritiononthego #mealplanning #mealreplacementshake #eatclean #mealprep #foodprep #girlswholiftandcook #mealplan #eatrightgettight #eatcleantrainmean #fitnessmeals

I wasn't feeling it in the gym this morning I woke up hungry and tired but I still showed up and gave an effort! Today's Overhead Squat was max reps at 90# (6) 95# (4) and 105# (3) then when I got home I had a little breakfast with lemony kale, bacon, poached eggs and sausage๐Ÿ˜‹ #keepitsimple #keepitclean #jerf #paleoish #crossfitlove #crossfitlife #crossfitlifestyle #crossfitcommunity #crossfit #bestcoaches #grateful #hardwork #girlswholiftandcook #justeatrealfood #eatyourveggies #crossfitparty #eatrightstaytight #foodisfuel

๐Ÿ’ƒ๐Ÿป๐Ÿ’‹๐Ÿ˜œ๐Ÿ’ช๐Ÿผ

๐Ÿ˜ป๐Ÿ˜ป TWO of my FAVOURITE things to EAT from the OCEAN! ๐Ÿ‘Œ๐Ÿ‘ŒSALMON SASHIMI and SEAWEED SALAD! ๐ŸŒŠ๐ŸŒŠ Did you know that SEAWEED is one of the most NUTRIENT DENSE foods available on the market! While LOW in calories, seaweed packs a POWERHOUSE of MICRONUTRIENTS. Itโ€™s a source of vitamins B, A, C, E and K. In addition, it is one of the very few NON-ANIMAL sources of B12, which makes it a perfect addition for those who eat little to no meat. โœ…๐Ÿ’ช๐Ÿ‘Œ๐Ÿ˜‹ #healthy #protein #fish #nutrition #food #fitfood #foodstagram #foodpics #instafood #inspo #fitspo #fit #fitfam #fitness #gains #girlswholiftandcook #fitchick #girlswithmuscle #girlswhosquat #girlswholift #bootybuilding #ifitfitsyourmacros #cleaneating #flexibledieting #fitmum #instafit #instamum #igdaily #igers #rawmamma

I looove a beautiful breakfast casserole! I kept it simple because that's the way hubbypants likes it! My favorite @alwanandsons sage sausage and thick cut bacon are the star of the show of course! I used white potatoes as a base And to that I added eggs, feta, kale, salt and pepper! Easy squeezie!!! #keepitsimple #keepitclean #jerf #paleoish #crossfitlove #crossfitlife #crossfitlifestyle #crossfitcommunity #crossfit #bestcoaches #grateful #hardwork #progressnotperfection #girlswholiftandcook #justeatrealfood #eatyourveggies #crossfitparty #eatrightstaytight #foodisfuel

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