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#girlswholiftandcook

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TOP POSTS

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 this is what the inside of a real gym looks like. It's been awhile. I can't even...well I brought my phone, played my program and called it a day. Social experiment complete. #notagymrat #allthekidsaredoingnit #doyouevenlift #girlswholiftandcook

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

Trained this morning and thought why not treat myself.... French toast topped with pineapple & a broccoli tomato omelette. #yummyinmytummy #girlswholiftandcook #myhappyplace (the kitchen & the gym) #getyourselfame

Today's lunch 🍽 Thai Shrimp Cashew Salad. I'm so happy right now ☺ perfect fuel for my workout 😜
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#mealprep
#girlswholiftandcook
#happyclients
#happylife

Protein muffins. 🍽 Sweet potato oat with blueberry/ Banana peanut butter with chocolate nibs. Because eatting healthy should be fun and tasty 🤸‍♀️🏋️‍♀️
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#healthyfood
#mealprep
#protein
#girlswholiftandcook

Move over guacamole! It's Wasabi Pea dip for the win. A little heat from the wasabi and natural sweetness from the peas. Yummy and totally guilt free. 🍽✔☺
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#girlswholiftandcook
#mealprep
#healthyeats
#healthysnacks

Issa snack!! Finished product. Sweet potato blueberry protein muffins. 🍽 Breakfast, pre-workout, snack, whenever.
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#girlswholiftandcook
#preworkoutmeal
#mealprep
#issasnack

MOST RECENT

🔥🔥 It may not be Tuesday but I felt like deconstructed TACOS for LUNCH! Lean beef, tomato, onion, cheddar, lettuce, natural yogurt and hot chilli sauce! 🔥🔥 😋 HAPPY FRIDAY!!!! #tacos #friday #lunch #homemade #food #fitfood #foodie #healthy #foodstagram #foodpics #photo #instafood #lifestyleblogger #fit #fitfam #fitness #girlswholiftandcook #fitchick #girlswholift #mummy #mumlife #ifitfitsyourmacros #cleaneating #fitmum #instafit #instamum #igdaily #igers #rawmamma

It's me, your favorite snack 😜

🌺🌺 BREAKFAST BOWL GLORY! 🌺🌺 Oats, craisins, coconut, banana, cocao, frozen raspberries, and peanut butter! HELLO THURSDAY! 💪🙌🏻💫 #breakfast #power #yummy #eat #food #fitfood #foodie #healthy #foodstagram #foodpics #photo #instafood #lifestyleblogger #fit #fitfam #fitness #girlswholiftandcook #fitchick #girlswholift #mummy #mumlife #ifitfitsyourmacros #cleaneating #fitmum #instafit #instamum #igdaily #igers #rawmamma

preparations for a nice vegan pesto 🌱
hazelnut, rocket, yeast flakes, a squeeze of a bio lemon and olive oil at the end. the coffee is for me 💕🤩 #pesto #pasta #diy

✳️✳️ ONE OF MY STAPLE RECIPES NOT JUST FOR ENTERTAINING - BUT MY KIDDIES LOVE IT‼️✳️✳️ And when they’re sick it’s PERFECT! Carb loaded, coloured with some sneaky nutrient rich veges, it’s hands down a WINNER. 🙌🏻🙌🏻
500g large spiral pasta boiled al dente
1 1/2 cups of cherry tomatoes halved
1 red capsicum diced finely
4 spring onions sliced finely
200g of baby spinach
1 cup of pitted kalamata olives
190g jar of Barilla "i pesti alla genovese"
2 tablespoons of olive oil
2 tablespoons of lemon juice
Salt and pepper to taste

Mix all ingredients together and serve warm or cold! This baby is a keeper for at least 3 days...if it lasts that long! 😝 Variations are to add grilled chicken and avocado, or replace the tomatoes with sun dried tomatoes and toasted pine nuts for extra texture = SUPER SOLID! 👊 #salad #pasta #recipe #dinner #food #fitfood #foodie #healthy #foodstagram #foodpics #photo #instafood #lifestyleblogger #fit #fitfam #fitness #girlswholiftandcook #fitchick #girlswholift #mummy #mumlife #ifitfitsyourmacros #cleaneating #fitmum #instafit #instamum #igdaily #igers #rawmamma

🏃🏻‍♀️😴🏃🏻‍♀️ RUNNING SUPER LOW ON REST TODAY! 🏃🏻‍♀️😴🏃🏻‍♀️ LUNCH to refuel is smoked salmon, scrambled eggs, champignons, and baby spinach! Thank goodness for GOOD FOOD! ❤️ #lunch #recipe #food #fitfood #foodie #healthy #foodstagram #foodporn #foodpics #photo #instafood #lifestyleblogger #fitspo #fit #fitfam #fitness #girlswholiftandcook #fitchick #girlswholift #mummy #mumlife #ifitfitsyourmacros #cleaneating #fitmum #instafit #instamum #igdaily #igers #rawmamma

finding tomatoes in the kitchen makes me a very happy girl❣️add some garlic, sweet soy, kidney beans and delicious pasta 🤤 #pasta #cleaneating #easyrecipes

The hot weather is coming! Time to get the Hat out #girlswholiftandcook #fitness #nyyankees #dreamingofgettingthisbodback

Yesterday was one confusing day at the gym. I went in there happy, positive and ready to get the workout done. On my first set for deadlifts, i couldn't hit my heavy set. I didn't go heavier nor changed the weight at all. I heard this happens to many people but I honestly tried about 5 times with less and less weight. It was messing with my mind that I couldn't get the weight up when I always do but luckily I listened and brought down the weight. It might had to do a lot that I wasn't hydrated, was on an empty stomach or that I injured my neck the day before. 😭 over all I had a great session by accepting and respecting my body. #mondaymotivation #fitness #fitlife #girlswholift #girlswholiftandcook #fitnessmotivation #progresspic #progress #fitinspiration #fitnessjourney #instafitness #fitnesslifestyle #gettingfit #weightlossjourney #trainharder #weightlosstransformation #fitgirls #fitspo #fitnessbody #fitnessforlife #fitnesswomen #fitnessgoals #fitnessbloggger #liftheavy #fitnessgirl #fitnessfreak #fitnessaddict #fitnessinspo #girlswholiftheavy #fitforlife

Deadlift 100kg×10 beltless and strapless 😉

About today’s Sunday lunch.
Cousin who lives next door: Ah talk to you about your food already. I smelling dat pot from quite here!
Me: 💁🏾‍♀️ #kitchenbully chronicles- oven baked fried chicken, baked potatoes, steamed broccoli, baked beans & fresh salad...
#eatcleantraindirty #getyourselfame #girlswholiftandcook #womantoputinhouse

🔥 Leg and booty 🍑 workout! By grabbing the bar from underneath you are able to lift heavier. When performing lunges always make sure that the forward leg is where you want to focus your strength, the back leg is mainly for balance 💪🏻
✅60 lbs. (10 reps x 5 sets)✅
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🔥 Ejercicio para tonificar las piernas y glúteos 🍑 Al agarrar la barra por debajo entre las piernas tienes más facilidad de trabajar con peso pesado. Al hacer las estocadas asegúrate de enfocar la fiereza en la pierna delantera y de apretar la pompa, la pierna trasera y mayormente para balance 💪🏻
✅60 lbs. (10 reps x 5 sets)✅

doing some #snatch on the weekend. am sure there are still lots of movements to improve. so practice with an ok’ish weight to #getstronger 🤩

Friday night dinner!
30 gr. Of red lentil pasta
120 gr of chicken
1 cup of broccoli and spinach
1 tbs. of homemade tomato sauce #postworkoutmeal #legday #carbsafterdark #lentilpasta #protein #fit #healthyeating #healthyliving #girlswholift #girlswhocook #girlswholiftandcook

I have been feeling like a lard-o the last few days, typical girl stuff. Today I pushed through my workout, despite how uncomfortable I felt in my own skin. At the end of the workout, I felt better and noticed I don’t look as fat as I feel. So at least there is that! Never give up, always win the day!
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#wintheday #girlswholift #backday #pushthrough #gymsharkleggings #gymsharkwomen #bodypositivity #selflove #acceptance #girlthings #strongnotskinny #strongereveryday #loveyourself #jimbeam #gymselfie #postworkout #postlift #girlswholiftandcook #girlswholiftheavy #fitchick #healthylifestyle #gymlife #nodaysoff

Back on the Brussels sprout bandwagon! I LOVE roasting or pan frying these up as a side 🌳❤️🥦👌🏼🥗 Macros for 100g: 9C 3.4P 0.3F! #fitgirls #vegetarian #macros #girlswholiftandcook #vegetables #brusselssprouts #winterveg #nomnomnom

Little booties matter 😂 my glute progress ❗️I usually just stick to squats, deadlifts, hip thrust, leg press and some kick backs with weights for my leg workouts. I don't do girlie booty workouts because it would just take too much of my time since I used to do them in the beginning! I do active the glute muscles before I work them out so I might include some band workouts to quickly warm up. For the people I tag, you were my inspiration since the beginning ! #fitness #fitlife #girlswholift #girlswholiftandcook #fitnessmotivation #progresspic #progress #fitinspiration #fitnessjourney #instafitness #fitnesslifestyle #gettingfit #weightlossjourney #trainharder #weightlosstransformation #fitgirls #fitspo #fitnessbody #fitnessforlife #fitnesswomen #fitnessgoals #fitnessbloggger #liftheavy #fitnessgirl #fitnessfreak #fitnessaddict #sqautsfordays #fitnessinspo #girlswholiftheavy #fitforlife

Povratak otpisanih 😂😊

Benchpress 60kgx8
#girlswholift

TOP➡️BOTTOM PROGRESS ❗️Just when I felt like I wasn't making any progressed, I quickly checked myself and I went back to my back progress pics and I see it! I can't wait to get lean to see the muscle I've built! I like to train heavy and I'm loving the results from it 🙃 Here's a little motivation for my girls out there doing there thang at the gym! Keep going. Even on the hard days just push through it because the only bad workout is the one that didn't happen. For the people I tag on my photos, your progress has motivated me! #fitness #fitlife #girlswholift #girlswholiftandcook #fitnessmotivation #progresspic #progress #fitinspiration #fitnessjourney #instafitness #fitnesslifestyle #gettingfit #weightlossjourney #trainharder #weightlosstransformation #fitgirls #fitspo #fitnessbody #fitnessforlife #fitnesswomen #fitnessgoals #liftheavy #fitnessgirl #fitnessfreak #fitnessaddict #sqautsfordays #fitnessinspo #girlswholiftheavy #fitforlife#transformationtuesday

Random post workout selfie 😊

It’s not swagger or too many adult beverages. I’m walking like Woody from Toy Story because I’m still sooooore from Sunday’s leg workout 🔥😭☠️ #LegDayProblems

🖤

Soup is great for this time of the year. Light and filling. 🍽 Hot and Sour Shrimp/ Chicken Ramen with Soba Noodles .
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#mealprep
#healthyfood
#healtysoups
#girlswholiftandcook
#keepontrack

100kg x 4
Kad Neno kaže dosta, ja uradim još jedan, za svaki slučaj 😊
#sundayfunday

Late night workout 11pm finished 1am 😬. Today was epic workout! Heavyweight leg day! My glutes are on fire 🔥! Having a great #bootypump. Haven’t lost booty gains from all the cardio. Coach is training me right @macfitness_ . I have noticed more fullness and lift. Currently loving it. I believe I can have both. Body building for my bikini competition and training for my first half iron man. Thank you all for personal message and commenting. I enjoy reading my inbox and your post! Sunday I will respond back to all comment. Thank you for being patient. 💞🙏🏼😘xo
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* #cycling_queens #bikelife#bikesgirls #mtbqueens #newkitday#instabeauty #ciclismo#geralnopedal #bikeexperience #yosoymundobici#bicimaniacosoficial #ownitgirl #takewhatsyours #runthedayownthenight #neversettleneverstop #striveforgreatnessdaily #pushyourselfdaily #limitlesschicas #isymfs💪 #workhardnow #hustleisreal #goalslayer #selfloveiskey #bodypositivebabe #motivation💪 #girlswholiftandcook #gaintotrain #bikinicomp

Protein muffins. 🍽 Sweet potato oat with blueberry/ Banana peanut butter with chocolate nibs. Because eatting healthy should be fun and tasty 🤸‍♀️🏋️‍♀️
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#healthyfood
#mealprep
#protein
#girlswholiftandcook

#winter2017
Never been stronger, never felt better ❄👌
#keepgrinding

Some people meal prep on sundays... I meal prep on thursdays to avoid other stuff I should be doing 🤷🏻‍♀️🤗.
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I have to say... I LOVE being a vegetarian. I’ve seen such a drastic change in my body, my energy, my mental focus, everything. I could veggies allllllll day long. 🥗🥗🥗.
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SO I made this awesomely amazing delicious spinach salad with dried cranberries, sliced almonds, a boiled egg & I get to top it off with raspberry vinaigrette 🤤🤤😍😍.
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Eating healthy is KEY to seeing successful gym results. It’s so important to eat every 2 hours, & make sure you’re supplying your body with the proper nutrients it needs. It is also important to LISTEN to your body. Want ice cream?! chocolate?! a brownie?! go for it. Don’t ever deprive your body of the other “bad” stuff out there. Portion control is key 😏☝🏼.
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Can’t wait to start eating all of this tomorrow on top of taking my optigreens 50, micro factor, & using all my other amazing supplements that 1st Phorm has to offer.
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It might be holiday season (hello big crazy italian family who eats a 7 course dinner on christmas & a ton of pasta 😍) BUT that doesn’t mean I don’t have goals to reach..
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Learn your body, feed it, nourish it, work it, discipline yourself, listen to your body, love yourself. What might work for others, might NOT work for you. & that’s okay!!.
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It’s YOUR body. Not theirs. Love yourself. Feed yourself.

MYTH 536,728 ABOUT LIVING A PLANT BASED LIFESTYLE: “it’s too expensive to be vegetarian/vegan/plant based/healthy.” •
🍓🥒🥕🥑🍅🥦🍓🥒🥕🥑🍅🥦🍓🥒🥕🥑
That’s simply false, y’all. I forked over little more than 40 dolla for this week’s gorgeous haul (shown above). AND that’s buying almost all organic produce. I don’t shop at Kroger stores typically, but I wanted to prove that it’s possible to eat well on a budget. Regardless of whether you want to be vegan or paleo or whole30 or whatever (those are all cool btw—do what’s right 4 u boo), your wallet will benefit from replacing processed and refined foods with whole plant foods 🌱


When you’re starting something new, people will give you a million and a half reasons not to. It doesn’t matter if you’re changing your diet or if you’re training differently or if you’re moving across the country or if you’re looking for new work or if you’re starting a business. The h8ers will give you a litany of reasons why you shouldn’t or why you’ll fail. If you listen closely, you’ll find these reasons are often excuses for why the naysayers aren’t doing what you’re already kicking ass at. GROWTH MINDSETS INTIMIDATE SMALL PEOPLE. Don’t let other people stop you from doing whatever the hell you want to do! 💪🏻

Shoes made for workin 🏋️‍♀️🤸‍♀️
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#keeponmoving
#keepgoing
#girlswholiftandcook
#nikeshoes
#nikewomen

Bad video quality! Oh wellz🤷🏽‍♀️Anyways, to think that barley 2 months ago I just started to deadlift?! I started with 75 lbs and I would get winded out so quickly but thank god i was able to lift heavier and heavier over these past weeks. 🏋🏽‍♀️ •205~2-3x2 (could have gone heavier but I ate too soon before the gym, felt the food on my throat 😷)
•115~2x15




#godfirst #consciousaesthetics #fitness #fitlife #girlswholift #girlswholiftandcook #fitnessmotivation #progresspic #progress #fitinspiration #fitnessjourney #instafitness #fitnesslifestyle #gettingfit #weightlossjourney #weightlosstransformation #fitgirls #fitspo #fitnessbody #fitnessforlife #fitnesswomen #fitnessgoals #fitnessbloggger #fitnessblog #liftheavy #transformationpic #transformationjourney #tranformationinprogress #fitbody #fitmind #liftheavy

Ohhh, lecker #fresschen hab ich da gekocht 😍😍😍 Eine Art Eintopf Marke Svea mit Hackfleisch, lila Kartoffeln, Reis (der war noch da und musste Weg), Kichererbsen, Kidneybohnen und Tomaten. Megalecker und macht unglaublich #satt

#leckerchen #girlswholiftandcook #foodie #foodlover #foodpic #fitfood #onabudget #eigenkreation #lovinit #einfachgeil #pumperfutter #highcarb #highprotein #essenmachtschön #eatingissexy #mjami #futtern #hessenessen #hessenlive

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