#sheliftsandcooks

13094 posts

TOP POSTS

Post-workout salad and protein smoothie! They are calling my name so hard right now. #saladbowl #fitfood #sheliftsandcooks

The only girl worth crackin' a smile for. Love ya lobster. #aruba #wcw #sheliftsandcooks

Huge thanks to this beaut for agreeing to model for my flash new website photos today! Can't wait to see the finished product in a few weeks 😁πŸ’ͺ Check out my story for some outakes! Think I may have to run some caption competitions tbf πŸ˜‚
・・・
Repost πŸ‘‡πŸ‘‡πŸ‘‡
Dare I say it? πŸ€”
I had fun getting some pictures for @_neonlife website today πŸ˜πŸ˜‚ Got a cheeky workout out of it! Made me realise that I need to suck it up and go more often over my home workouts πŸ™ŠπŸ’ͺ Get booking with her guys! πŸ˜πŸ™Œ #photoshoot #cuethebadangles #workout #fit #fitness #exercise #pt #personaltrainer #epic #love #friendgoals #fun #bootygains #booking #wirral #northwest #England
.
.
.
.
.
.
#Neonlife #Wirral #fitnessmodel #fitnessmotivation #homeworkout #sheliftsandcooks #mybestie #outakes #blogger #entrepreneurslife #networkmarketing #onlineincomeopportunities #fitmum

Thank you Facebook for those lovely "memory" posts...sometimes you need to see where you were to appreciate how far you've come. πŸ™ˆOn the left, just a few years back, I was running a side business as a thriving self taught baker and was very proud of it...I was 220lbs+ (100kgs)I'll spare you the details but those were some of the darkest days of my life and I was abusing sugar and literally eating my feelings as therapy. On the right is now, 170lbs (77kgs) detached from people who were weighing me down, learnt self love and decided to pursuit my dreams. #transformation come when we decide happiness is the ultimate goal. Once we are clear about what we want and are willing to do #whateverittakes to get it all good things come. It always will ✨❀️πŸ”₯Need help getting there? Message me to begin your journey today! #manifestation #onelife #liveyourdreamlife #daretolive #bethatgirl .
.
#simplyfitmealprep #eatcleantraindirty #shred #bodybuilding #mealprep #macros #hustleforthemuscle #ironaddict #instafit #bossmum #girlswholift #girlswhotrain #swolelife #hkstyle #liftheavyshit #gymlife #fitmoms #fitnessmom #hkfoodie #sheliftsandcooks #musclesarebeautiful #hkig #hkfitness

ΠŸΡ€ΠΎΠ΄ΠΎΠ»ΠΆΠ°Π΅ΠΌ ΡΠ΅Ρ€ΠΈΡŽ Ρ„ΠΎΡ‚ΠΎ ΠΈ Π±Π»ΡŽΡΡ‚ΠΈΠΌ ΠΆΠ΅Π½ΡΡ‚Π²Π΅Π½Π½ΠΎΡΡ‚ΡŒ πŸ™ŠπŸ˜€πŸ˜€πŸ˜€πŸ˜€πŸ™Š
#sheliftsandcooks #shenkarenko #foodporn

And so continues the summer of "Ash wears whatever's the hell she wants!" The best summer ever.. the last summer of my 20s.. the strongest I've ever been, the most determined I've even been, and the most badass version of me I've ever been!! I never could have ever imagined I'd be here, looking like this, making big plans to further my future, and climbing on stage for the first time in 14 yes (previous pageant queen turned #bikinicompetitor)!! It's such an exciting time in life and I hope I never forget this feeling or lose sight of my goals!! God help anyone who tries to get in my way. #bikiniprep #bikinicompetition #contestprep #girlboss #strongwomen #strong#bodybuilder #bodybuilding #spoonie #bigplans #sheliftsandcooks #gymrat #gymlife #shecandoit #veteran #summer #thisis30 #blonde #girlswholift #girlswithmuscle #happy #dothehardshit #legsfordays #wontbeoutworked #bossbabe

πŸŒΈπŸƒπŸŒΊ TRIPLE TRAINING THURSDAY πŸŒΊπŸƒπŸŒΈ
Ik was wings & triceps kweken πŸ’ͺ🏼
Op het ijzer raak ik nooit uitgekeken πŸ”›
#lovetolift #27weeks #postpartum #workout πŸ’πŸΌπŸ‘ΆπŸΌ #fitmommy #getfitafterbaby #fitmom @gymfactory #gfbikinichallenge #girlswholift #girlsthatlift #girlswithmuscle #shelifts #calves #squats #legs #shoulders #sheliftsandcooks #training #bodybuilding #fitfam #fitanddutch #fitness #fitgirl #weightlifting #workout #thursday #training #motivation #instamom #fitcouple #teamM willbe πŸ”™ πŸ’•πŸ”Ήβœ–οΈβœŒπŸΌοΈβœ–οΈπŸ”ΉπŸ’•

And I thought lifting and weights would make me manly πŸ˜‚ boy was I WRONG😜 if anything it's giving me the ability to learn how to never give up on myself.
.
.

Ladies you want your πŸ‘ to grow? Eat your protein. Drink your rebuild strength . Lift heavy. And NEVER SETTLE for less than you deserve πŸ’ͺ🏼
.
#betruetoyourself
#sheliftsandcooks
#wifemomboss
#fueledbythebest
#fitmomof2

MOST RECENT

βœ–οΈFLEX FRIDAY βœ–οΈ
Ga jij flexxen today ❓
Ik doe morgen graag weer mee βž•
Anyway the @gym_factory_vlissingen is open every day πŸ”›
Dus leef je uit op deze #flexfriday πŸ’ͺ🏼
#lovetolift #postpartum #workout πŸ’πŸΌπŸ‘ΆπŸΌ #fitmommy #getfitafterbaby #fitmom @gymfactory #gfbikinichallenge #girlswholift #girlsthatlift #girlswithmuscle #shelifts #squats #heavyweights #strongissexy #sheliftsandcooks #training #bodybuilding #fitfam #fitanddutch #fitness #fitgirl #weightlifting #workout #thursday #training #motivation #instamom #fitcouple #teamM πŸ”›πŸ’ͺπŸΌβœ–οΈβœŒπŸΌοΈβœ–οΈπŸ’ͺπŸΌπŸ”›

Dinner tonight was split in two again because.. that's a lot lol. These pre-seasoned pork and turkey loins have become a quick staple lately.. also I scored them for $5 each and stocked the freezer πŸ˜†I cleaned out the fridge on the rest.. we are nearing the end of the week and it becomes cluttered with Tupperware after Tupperware full of all kinds of crap I've made throughput the week. I've skipped protein shakes the last couple of days and focused on volume foods.. cuz food is king! I know being full right now is a luxury and it's about to go away! So while we can, we eat πŸ‘ŒπŸΌ!! #macros #tupplife #iifym #eatyourfood #food #foodisfuel #bodybuildingfood #bodybuilder #bodybuilding #girlcaneat #sheliftsandcooks #feedthemuscles #feedmeorfightme #feedmeandtellmeimpretty #hustleforthemuscle #bikiniprep #bikinicompetitor #bikinicompetition #contestprep #healthyfood #spoonie #glutenfree #strong #girlswholift #girlswithmuscle

Today, took a rest day cause , i have a bad backache but just on one side ! Really weird. So this is a one random selfie from my millions selfies that i had ! Nothing to say except: if you need a rest day cause you're tired or injured yourself it is ok to take a day, a week or two off, cause health is more important than going to the gym .
Good evening everyone !
#losefatnotcurves#curvyfit#fitfam#fitgirl#fitlife#fitlifestyle#fitthick#fitcurvy#fitness#gainingweightiscool#fatloss#fattorch#fatlossjourney#losefatnotweight#gains#girlsgains#weighttraining#weightlifting

And so continues the summer of "Ash wears whatever's the hell she wants!" The best summer ever.. the last summer of my 20s.. the strongest I've ever been, the most determined I've even been, and the most badass version of me I've ever been!! I never could have ever imagined I'd be here, looking like this, making big plans to further my future, and climbing on stage for the first time in 14 yes (previous pageant queen turned #bikinicompetitor)!! It's such an exciting time in life and I hope I never forget this feeling or lose sight of my goals!! God help anyone who tries to get in my way. #bikiniprep #bikinicompetition #contestprep #girlboss #strongwomen #strong#bodybuilder #bodybuilding #spoonie #bigplans #sheliftsandcooks #gymrat #gymlife #shecandoit #veteran #summer #thisis30 #blonde #girlswholift #girlswithmuscle #happy #dothehardshit #legsfordays #wontbeoutworked #bossbabe

I sometimes like to spoil myself with a nice cup of wine and delicious homemade dinner after a long workday. I don't drink wine often but it's just such a great way to spice things up and also that I keep my wine drinking limited I need to admit I am a #whitewinelover πŸ˜πŸ˜—πŸ₯‚ #couscoussalad with filled #puffpastry was so delcious!!! 🍽☺

Thank you Facebook for those lovely "memory" posts...sometimes you need to see where you were to appreciate how far you've come. πŸ™ˆOn the left, just a few years back, I was running a side business as a thriving self taught baker and was very proud of it...I was 220lbs+ (100kgs)I'll spare you the details but those were some of the darkest days of my life and I was abusing sugar and literally eating my feelings as therapy. On the right is now, 170lbs (77kgs) detached from people who were weighing me down, learnt self love and decided to pursuit my dreams. #transformation come when we decide happiness is the ultimate goal. Once we are clear about what we want and are willing to do #whateverittakes to get it all good things come. It always will ✨❀️πŸ”₯Need help getting there? Message me to begin your journey today! #manifestation #onelife #liveyourdreamlife #daretolive #bethatgirl .
.
#simplyfitmealprep #eatcleantraindirty #shred #bodybuilding #mealprep #macros #hustleforthemuscle #ironaddict #instafit #bossmum #girlswholift #girlswhotrain #swolelife #hkstyle #liftheavyshit #gymlife #fitmoms #fitnessmom #hkfoodie #sheliftsandcooks #musclesarebeautiful #hkig #hkfitness

#restday Knee was quite swollen due to my inherited "flat foot" on my right leg so didn't want to wait till it got bad coz it can...decided to get it looked at before teaching my spin class @torq.hk Fingers crossed hope it gets sorted in time for #legday over the weekend (see how it goes these next 2 days and what coach @davemays1 says bout training...will play it by earπŸ˜‡).
#dryneedling #fasciarelease #massage #ktape #physiotherapy.
.
.
#biglegs #squats #quads #legs #bodybuilding #hustleforthemuscle #ironaddict #instafit #bossmum #girlswholift #girlswhotrain #swolelife #hkstyle #liftheavyshit #gymlife #fitmoms #fitnessmom #hkfoodie #shelifts #sheliftsandcooks #musclesarebeautiful #muscles #hkig

πŸŒΈπŸƒπŸŒΊ TRIPLE TRAINING THURSDAY πŸŒΊπŸƒπŸŒΈ
Ik was wings & triceps kweken πŸ’ͺ🏼
Op het ijzer raak ik nooit uitgekeken πŸ”›
#lovetolift #27weeks #postpartum #workout πŸ’πŸΌπŸ‘ΆπŸΌ #fitmommy #getfitafterbaby #fitmom @gymfactory #gfbikinichallenge #girlswholift #girlsthatlift #girlswithmuscle #shelifts #calves #squats #legs #shoulders #sheliftsandcooks #training #bodybuilding #fitfam #fitanddutch #fitness #fitgirl #weightlifting #workout #thursday #training #motivation #instamom #fitcouple #teamM willbe πŸ”™ πŸ’•πŸ”Ήβœ–οΈβœŒπŸΌοΈβœ–οΈπŸ”ΉπŸ’•

Today's prep...beautiful junk free organic chicken meat balls with a clean homemade red sauce served up with my 50g white rice (medium carb day) and lots of anti-inflammatory veggies..
.
.
.
πŸ”₯ 35g protein πŸ”₯ 14g carbs πŸ”₯ 3g fat πŸ”₯
.
.
.
#simplyfitmealprep #eatcleantraindirty #shred #gains #bodybuilding #mealprep #macros #hustleforthemuscle #ironaddict #instafit #bossmum #girlswholift #girlswhotrain #swolelife #hkstyle #liftheavyshit #gymlife #fitmoms #fitnessmom #bodybuildingnutrition #bodybuildingfood #hkfoodie #shelifts #sheliftsandcooks #musclesarebeautiful #muscles #hkfitness #hkig

Very first homemade hamburger and salad made of red lentils. ------------------------------------
MΕ―j prvnΓ­ domΓ‘cΓ­ burger a salΓ‘t z červenΓ© čočky. πŸ”πŸ” #hamburger #homemade #wholemeal #cooking #food #foodporn #healthy #healthylifestyle #healthychoices #healthyfood #fitfood #fit #fitness #shelifts #sheliftsandcooks #girlswholift #girlsthatlift #bodybuilding #bodybuildingmeal #fitness #

#cardio #abs done. Was a short and sweet session, mostly obliques...
.
.
(1) Hanging Leg Lifts.
(2) Woodchops.
(3) Standing weighted Oblique Crunches.
(4) Stability Crunches.
(5) side laying Oblique V Crunches.
(6) Up dog, down dog.
(7) Laying Oblique twists.
(8) Opposite toe touches.
(9) Stability ball Oblique Crunches.
(10) stretches.
.
#eatcleantraindirty #shred #gains #bodybuilding #mealprep #macros #hustleforthemuscle #ironaddict #instafit #bossmum #girlswholift #girlswhotrain #swolelife #hkstyle #liftheavyshit #gymlife #fitmoms #fitnessmom #bodybuildingnutrition #bodybuildingfood #hkfoodie #shelifts #sheliftsandcooks #musclesarebeautiful #muscles #hkig

Huge thanks to this beaut for agreeing to model for my flash new website photos today! Can't wait to see the finished product in a few weeks 😁πŸ’ͺ Check out my story for some outakes! Think I may have to run some caption competitions tbf πŸ˜‚
・・・
Repost πŸ‘‡πŸ‘‡πŸ‘‡
Dare I say it? πŸ€”
I had fun getting some pictures for @_neonlife website today πŸ˜πŸ˜‚ Got a cheeky workout out of it! Made me realise that I need to suck it up and go more often over my home workouts πŸ™ŠπŸ’ͺ Get booking with her guys! πŸ˜πŸ™Œ #photoshoot #cuethebadangles #workout #fit #fitness #exercise #pt #personaltrainer #epic #love #friendgoals #fun #bootygains #booking #wirral #northwest #England
.
.
.
.
.
.
#Neonlife #Wirral #fitnessmodel #fitnessmotivation #homeworkout #sheliftsandcooks #mybestie #outakes #blogger #entrepreneurslife #networkmarketing #onlineincomeopportunities #fitmum

Most Popular Instagram Hashtags