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#sheliftsandcooks

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The #chicken came out better than expected 😋 for those of you that watch my stories the marinades were on point ☝️ definitely pick those up! #cook #eat and #mealprep #FitFam #foodporn #recipe #foodlover #foodblogger #foodie #instagood #video #yummy #gains #sheliftsandcooks #fitmom #fitchick #chef it up #fitgirl #food

Dinner is served 😍

Jalapeño Chicken w/ Grilled Onions & a Vegetable Medley 💗
#WeightlossJourney
#FitnessJourney
#GoodFood #HealthyChoices
#sheliftsandcooks

And I thought lifting and weights would make me manly 😂 boy was I WRONG😜 if anything it's giving me the ability to learn how to never give up on myself.
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Ladies you want your 🍑 to grow? Eat your protein. Drink your rebuild strength . Lift heavy. And NEVER SETTLE for less than you deserve 💪🏼
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#betruetoyourself
#sheliftsandcooks
#wifemomboss
#fueledbythebest
#fitmomof2

Продолжаем серию фото и блюстим женственность 🙊😀😀😀😀🙊
#sheliftsandcooks #shenkarenko #foodporn

Gains Eats, Literature & 8 Hours Of 💤💤💤 Does A Body Good #FlexEats #MindOverBody💪👊 #SheLiftsAndCooks

Love heart potato ❤️ tesco knows I love carbs 👀😝🙋🏼 #peakweek #sheliftsandcooks 💍

I cooked an actual recipe instead of just guessing! And for the first time in my life the chicken was not totally dried out 😂 #proudmoment #sheliftsandcooks #winnerwinnerchickendinner #creamygarlicchicken #nomnomnomnom

MOST RECENT

The #chicken came out better than expected 😋 for those of you that watch my stories the marinades were on point ☝️ definitely pick those up! #cook #eat and #mealprep #FitFam #foodporn #recipe #foodlover #foodblogger #foodie #instagood #video #yummy #gains #sheliftsandcooks #fitmom #fitchick #chef it up #fitgirl #food

A little weekend #foodforthought...
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I like to keep things #simple. I'm a #purist on the plate, in my training, my work, my expectation of people - as in my life. I know myself well and I know what works for me so I make room for people and things that are on the same wave length. I invite those who support me to be the best version of me myself but that also means I don't have time for anyone else on a different path. I am stubborn, but that's what's gotten me to where I am - it is one of my greatest assets, not a negative. I know what I want and I am focused, that's all. .
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I want to gently remind everyone this thing called life has an expiry date...it could all be over in a blink of an eye...so what are you missing by doing things to make others happy at the cost of your own earthy experience? Try saying "it's not a priority" and see how that feels. When people don't invest as much into you as you do them, it's time to see it for what it is - in your personal or business life. I woke up one day 3yrs ago and decided my worth. I walked away from a "cushy" job, I walked away from a marriage that died long before I had the courage to accept it. I choose to stand alone by choosing love; love for my life as a mother of my 2 precious kids and love for myself a coach to the many people who depend on me. I then later learned how to love myself as a woman and for the person that I am. It is amazing what choosing love does ~ it set everything right. I will always choose love and those who choose to love me. Living happily and living well is simple. Surround yourself with your #squad and only spend time doing what's necessary on what you love and pour your love into everything you choose to do. That is all. Oh, and yes I had a simple spinach, tomato and salmon meal for meal 5 today. It was simply #perfect #simplyfitmealprep .
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#cleaneating #shred #gains #bodybuilding
#mealprep #macros #hustleforthemuscle #ironaddict #fitnessaddict #hongkongtrainers #hktrainer #hkfitness #hkstyle #fitnessfood #bodybuildingnutrition #bodybuildingfood #musclemeals #swolefood #hkfoodie #shelifts #sheliftsandcooks #hkig #hongkong #hk

Just a little something I whipped up last night. #latepost
Ahi and shrimp fried cauliflower "rice". Mmmmmmm
I never get sick of my #WOE
It's a way of life now 😋

#sheliftsandcooks
#foodporn
#eatcleantraindirty
#keto
#yummy
#healthylifestyle
#eatclean
#nursesthatlift
#ketolicious
#lowcarb

🎀💪🏼© Muscle Barbie Bianca Minderhoud ©💪🏼🎀 Staat de afkorting © MBBM dan toch daarvoor ☝🏼️❔
Zolang het kan gaan we met spierballen kweken lekker door 🏋🏼‍♀️ #lovetolift #22weeks #postpartum #workout 💁🏼👶🏼 #fitmommy #getfitafterbaby #fitmom #gymfactory #gfbikinichallenge #girlswholift #girlsthatlift #girlswithmuscle #shelifts #sheliftsandcooks #stronger #musclebarbie #training #gymismytherapy #bodybuilding #fitfam #fitanddutch #fitness #fitgirl #training #weightlifting #weekendworkout #motivation #legs #fitcouple #teamM willbe 🔙 💕✅✖️✌🏼️✖️✅💕

New chicken recipe alert! 🐓👩🏻‍🍳🔥Juicy Chicken Teriyaki Amaz-balls (that's not what they're called lol) for the ever expanding menu for #simplyfitmealprep 😂😋🤤🤤100% organic with no weird fillers. Just proper food with no short cuts. All I can say is I'm grateful for the fact that I love to cook, eat and lift and I have the best coach in the world💪🏻🙏🏻 Thank you @davemays1 for being my muse, this was created for you...flavour is 💯 will improve presentation 😘can't wait till you try it. LIFE is definitely good😍😘
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#cleaneating #shred #gains #bodybuilding
#mealprep #macros #hustleforthemuscle #ironaddict #fitnessaddict #hongkongtrainers #hktrainer #hkfitness #hkstyle #fitnessfood #bodybuildingnutrition #bodybuildingfood #musclemeals #swolefood #hkfoodie #gymgirl #shelifts #sheliftsandcooks #momswholift #hongkongmoms #hkig #hongkong #hk

This week at @torq.hk and that spin class happened 10mins after my last deadlift set at the gym from yesterday's #legday 😅🔥😈see...I thought I'd retired from my 12yr plus career in group fitness till I got back in the saddle at this funky boutique cycling studio. I have to say these bikes are an absolute dream to ride so I feel very happy to be back in the saddle 😉thanks for getting me back into it @mugletdp and @junemom_fit 😘😘.
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I love teaching group classes maybe for the fact that I can play my fav cardio tunes super loud 😋, maybe it's coz I can coach more than one individual at a time to reach the border of their comfort zones, but I think the best part is being in the space with awesome people who are committed to bettering themselves and they're all full of smiles while doing it!😁 Thanks for working so hard guys, keep it up, don't give it up! YOU ROCK! 👊🏻🙌🏻(swipe left 😉)#cardio #powertraining #youversesyourcomfortzone #spinning #cycling #switch #foamrolling #balance #crosstraining #hiit #nofilter .
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#cleaneating #shred #gains #mealprep #hustleforthemuscle #ironaddict #fitnessaddict #hongkongtrainers #hktrainer #hkfitness #hkstyle #hkfoodie #sheliftsandcooks #momswholift #hongkongmoms #hkig #hongkong #hk

These 2 last weeks I took a break from social networking and it made me realize how addicted we can get to it. And the main reason why I took a break is because I burnt myself with boiling water 3 weeks ago and add a work stoppage for 2 weeks and my physician told me to rest. I sure did, and enjoy to by off of social media . Now, I'm back in strength, this morning I worked chest X abs and wow ! After 3 weeks without working out it was exhausting !
Finally got my #nikkiblackketterxgymshark gym wear but I'm so in love with everything I got the dynamic leggings are so comfy and the top as comfy as the leggings. Nice job @nikkiblackketter and @gymsharkwomen @gymshark you did a great job! #nikkiblackketterxgymshark#gymshark#gymsharkwomen#gymsharkleggings#gymsharktop#gymaholic#gymaddicted#goalsdigger

Happy #friyay! Let the #grilling commence. #Macros for this combination of veggies (salad only) are 6 protein- 26 carb - 13 fat ⠀
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One of my favorite summer weekend dishes: Grilled Vegetable Salad. Serve it with grilled sirloin or marinated chicken and #dinner is done! ⠀
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Find all the #macrofriendly #recipes and free workouts at: www.eatwellliftwell.com⠀

Żyła była? Była. Pompa była? Była. Brak możliwości poruszania ręką z powodu zakwasów w bicepsach jest? Ano jest. Tak to się kończy jak @milewskikarol87 pomaga Ci robić biceps. Jęczałam, krzyczałam, marudziłam, ale targałam:P W związku z planem na "czterdzieści w łapie" i dogonieniu nóg w proporcjach ciała już wiem kogo będę męczyła o treningi😁 Bo zabił Anię. Ale jak pięknie zabił😂 A Anie wcale nie tak łatwo zabić 🤔🤔 #polishgirl #instagirl #fitfam #armworkout #biceps #gymfreak #girlscandoittoo #strongissexy #arms #quads #fridayflex #girlswithmuscle #girlswithtattoos #armtattoo #hakunamatata #disneytattoo #disney #sheliftsandcooks #bodyfitness #femalebodybuilding #nevergiveup #eatclean #edwarrior #thebest #recovery #proudtobemcfit #fitnessmotivation #bodybuilding #musclegain #musclepump

Day 3 #nocarbs so didn't expect to hit any new PRs in #legday - only had under an hour then a spin class @torq.hk right after so concentrated on 5-6sets of these 3 exercises. Trying to get hips lower to the ground in squats, think I did better today, can't wait to blast these baby muscles and see some results😍🔥😈 the last pic was an attempt to see where the legs were before the workout, still wee way to go 🙈(swipe left on images for vids)
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(1) quad extensions.
(2) Squats.
(3) deadlift (@205lbs /92kgs)
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#cleaneating #shred #gains #bodybuilding
#mealprep #macros #hustleforthemuscle #ironaddict #fitnessaddict #hongkongtrainers #hktrainer #hkfitness #hkstyle #fitnessfood #bodybuildingnutrition #bodybuildingfood #musclemeals #swolefood #hkfoodie #gymgirl #shelifts #sheliftsandcooks #momswholift #hongkongmoms #hkig #hongkong #hk

When you are this ready for a full schedule ahead you know it's going to be 💯 an awesome day! #macros #mealplan #battleready 😜🔥😈
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Day 3 #nocarbs and need a hug 😂 so decided I needed some authentic Thai curry - this served with butternut squash, red pepper and french beans really hit the spot. Love tweaking my beloved recipes to keep it within my macros and still enjoying 💯flavour, health benefits and most importantly staying on the #gaintrain 😋
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#cleaneating #shred #gains #bodybuilding
#mealprep #hustleforthemuscle #ironaddict #fitnessaddict #hongkongtrainers #hktrainer #hkfitness #hkstyle #fitnessfood #bodybuildingnutrition #bodybuildingfood #musclemeals #swolefood #hkfoodie #gymgirl #shelifts #sheliftsandcooks #hkig #hongkong #hk

Be proud of your achievements 😊 cos I've been told I never celebrate mine 🙁..abit of Back never hurt anyone 💪🏽
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#blessed #happyfriday #perthmum #fitlife #fitnessmotivation #fitness #fitmum #grateful #gymlife #gym #backworkout #backgains #gains #muscle #lean #growth #gettingbetter #havefaith #shelifts #sheliftsandcooks

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