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#sheliftsandcooks

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What’s for dinner at Gab’s bistro? : Mustard-dill oven roasted chicken breast... .
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Recipe @thepancakechick .
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#drychickennomore #sheliftsandcooks #foodie #kitchenenthusiast #teamfork

This is more like it!!! I’ll try eggplant again when it goes back on sale!! Right now this is giving me life!! I use veggies as my base instead of carbs...#healthyeats #sheliftsandcooks #veggiesandprotein

With all the food coming our way, here's a great way to keep within your calories and be able to have some of the treats! I'm def going to be the 3rd option kind of person during xmas! Fingers crossed (mouth closed 🤣🤣🤣) #Repost @cartergood (@get_repost)
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📍MAKE FAT LOSS EASIER WITH CALORIE CYCLING📍

Nutrition Tracking/Journaling is one of the best ways to ensure you're consistently eating the right amount of calories and macros for your fitness goals. But even though I love tracking macros & counting calories 📝❤️ , not everyone shares my enthusiasm...
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For some, it's just not their thing... which is totes cool. You do NOT have to track or count to successfully lose weight (you do have to be in a calorie deficit, though 😉)
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However, I feel like a lot of people who dislike tracking & counting don't realize how flexible it can be. You see, most people who tell me they hate counting calories say it's too monotonous for normal life — that eating the same number of each day doesn't allow for much flexibility.
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Well, here's the thing —> You do NOT have to eat the same number of calories or macros every single day! Similar to how your week-to-week weight average is more important than your day-to-day weight, your average weekly calorie intake is far more relevant than how many calories you're eating on any specific day.
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Knowing that, there's a lot to do that'll make your calorie intake work for YOU! (hehe, that rhymed kinda 🤓)
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This graphic shows three ways you can "manipulate" your weekly calorie intake to fit your preferences. These aren't the only three, but they're the most common ones I've used myself and/or implemented with clients. Personally, I like to eat (roughly) the same number of calories each day, but that's because I enjoy predictability and simplicity. I have clients who hate static calories and prefer cycling their calories based on when they workout or to accommodate their weekend partying 🍻
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The Bottom Line ✅: an essential part of becoming a successful dieter is figuring out how to follow your diet with consistency, and while there's nothing magical about calorie cycling, it can be an excellent tool for creating a more enjoyable plan 👍
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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

Mmmmm Keto “cowboy” cookies. They are soft and crisp. Crunchy and moist! Delicious! #bodybyketo #keto #ketocookies #sheliftsandcooks

When you got a woman who supports you in everything you do it’s an amazing feeling. @stellarlady85 you da real mvp. I needed a tool box for my garage terribly and she got me one. #bae #mainbae #sheliftsandcooks #dasbae #iloveyou

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

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

MOST RECENT

With all the food coming our way, here's a great way to keep within your calories and be able to have some of the treats! I'm def going to be the 3rd option kind of person during xmas! Fingers crossed (mouth closed 🤣🤣🤣) #Repost @cartergood (@get_repost)
・・・
📍MAKE FAT LOSS EASIER WITH CALORIE CYCLING📍

Nutrition Tracking/Journaling is one of the best ways to ensure you're consistently eating the right amount of calories and macros for your fitness goals. But even though I love tracking macros & counting calories 📝❤️ , not everyone shares my enthusiasm...
-
For some, it's just not their thing... which is totes cool. You do NOT have to track or count to successfully lose weight (you do have to be in a calorie deficit, though 😉)
-
However, I feel like a lot of people who dislike tracking & counting don't realize how flexible it can be. You see, most people who tell me they hate counting calories say it's too monotonous for normal life — that eating the same number of each day doesn't allow for much flexibility.
-
Well, here's the thing —> You do NOT have to eat the same number of calories or macros every single day! Similar to how your week-to-week weight average is more important than your day-to-day weight, your average weekly calorie intake is far more relevant than how many calories you're eating on any specific day.
-
Knowing that, there's a lot to do that'll make your calorie intake work for YOU! (hehe, that rhymed kinda 🤓)
-
This graphic shows three ways you can "manipulate" your weekly calorie intake to fit your preferences. These aren't the only three, but they're the most common ones I've used myself and/or implemented with clients. Personally, I like to eat (roughly) the same number of calories each day, but that's because I enjoy predictability and simplicity. I have clients who hate static calories and prefer cycling their calories based on when they workout or to accommodate their weekend partying 🍻
-
The Bottom Line ✅: an essential part of becoming a successful dieter is figuring out how to follow your diet with consistency, and while there's nothing magical about calorie cycling, it can be an excellent tool for creating a more enjoyable plan 👍
———

Homemade vegetable soup for the win!
#sheliftsandcooks #foodie #brrr❄️

Deadlift and glute day done and dusted. Plan on a home workout later and food prep for the week. #justswipe #goalsbrah #sheliftsandcooks #tattoosandmuscles #flexfriday #glutegains🍑 #betterthanyesterday #12weekprogram

Be open to that extra push from unexpected places.

Had planned on this minimal rest dropset - 315, 225, 135 - which requires some assistance. @maxckenney graciously helped me on my first set of 12s, during which my phone fell, failing to capture the moment. I exhaustedly thanked him, and was ready to move on with my light work.
Max: “You wanna try again and get the video?”
Me: “Are you nuts?”
Max: “Ok, think about it while you catch your breath.” Lo and behold, five minutes later I was back under the bar, 315 x 8, 225 x 8, 135 x 10.
Majorly rewarding (a PR for me on reps at 315), majorly pump-inducing, and majorly grateful to @maxckenney.
So much of what goes on within these four walls is mental. Get out of your head, erase self-doubt, and refuse to be satisfied with anything but your best effort.

#gratitudedaily #gymflow100 #longbeachnynotcalifornia #strongisland #mentalfocus #mentalfortitude #smallandstrong #dropsets #thethrustisamust #sheliftsandcooks #pushharder #healthierme #dietitian #classicmusic #neverbesatisfied #personalrecord #koralactivewear #gapfit #otomix #goaldiggers #300club #watchme #efforts #iprftness #spedupvideo #enjoyyourlift #enjoyyourfood #enjoyyourlife

Who said you can't have abs and pancakes!?? 💪🙊 banana protein pancakes, with saffron coconut yogurt, granola and berries 😍😍😍 oh mah gosh!! Cooked in 10 minutes too 💕💕 #pancakes#refeed#banana#protein#cleaneats#cleancook#healthychef#postworkout#nutrition#deliscious#mealprep#pretty#canplateup#natural#raw#berries#coconutyogurt#vegatarian#passion#food#foodie#inspired#healthhandeasy#homegourmet#imcomingforyounigella#domesticgodess#sheliftsandcooks

Sometimes I sit cross-legged on the floor to eat... cause I believe #UnityInDiversity should be a thing. ✌🏼

🎶 I spark a match, and watch the candle burn
The wick runs out and then love takes its turn
On fallen angels and broken sounds, we will last past the final round🎶.
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I’ve lost my path, my focus. The reason I lift heavy, the reason I’ve been working on my soul.
I’ve forgotten that things may have happened to me, things beyond my control, that for a time my body wasn’t my own. My childhood filled traumatic experiences that I’ve blocked out, that yet still send fear shooting through me, with unexpected touch, a smell or a certain type of plaid shirt.

I stopped trying to heal myself, own what has happened. It isn’t my entire life story, but a part of it. I can’t change it nor do I want too. I need to see it all, embrace it as my own because it is.I have forgotten that, it’s mine. Nothing to be ashamed of, our pasts shapes us, it can either be good or bad. It can break us or heal us. It’s my story and no one else’s. Im working on making it the best damn story there is. #mystory #wildwomansisterhood #trevorhall #ptsd #pcos #endometriosis #edwarrior #childhoodtrauma #liftheavy #anxiety #healingwords #openheart #soulwork #hippyatheart #mytribe #wildone #girlswholift #girlswithtattoos #boymom #empath #motherhood #weightlossjourney #fitmom #fitfam #iifymgirls #iifym #beastmode #gains #sheliftsandcooks #shelifts

Day 98: this is my face today eating fruit 😂😂😂....not feeling it at all

#LeanGainsEndo yuuuuummm! Had to check and double check my plan to make sure I was allowed all of this food lol P.S. This butternut squash rissoto is life #gaugegirlelite #gaugegirltraining #delicious #sheliftsandcooks

Always liked to cook ,remember when I was about 14 everybody praised my foods ...but now I realized that making my own heathy foods by my own recipes is something that I really love and want to increase my skills on it ...#cleaneats #eathinghealthy#healthychoices#eatgoodfeelgood#fitfam#weightlossjourney#myweightlossjourney#lowcarb#lowcalorie#instfood#foodideas#myreceipe#cookingskills#essential#colourfulfood#beautifulthings#personaltrainer#sheliftsandcooks#pt#lightfoods#proteinfood#mondaymotivation#foodporn#pt

🎶If there’s love...don’t go away...🎶
Highest volume I’ve performed at 135, supersetted with thrusts at 225 and hex bar deads at 155 - 3 sets of 12 each. Other fun stuff in my story.
Back to love: this bar and these plates are the real deal for me. Strength feeds everything, but I have to feed the process what it needs to flourish for the long haul. After running a charity 5k Friday night, I felt “off” yesterday morning. A blessing in disguise, the malaise was just what I needed to push me back into something that will feed my strength - yoga. Thankfully fell in love with @yoganandalb and am looking forward to a regular practice there.
This morning, I was even more amped to pull on my favorite @cls_sportswear and kick some ass. As for running? The love remains to be seen.

#squatspo #yogaandstrength #feedlove #longbeachnynotcalifornia #sundayfunday #glutesworkout #pumpupthevolume #italodisco
#werk #progressnotperfect #longevity #strongwomen #strongisland #fitmomsofig #crosstraining #5ktraining #meetmeatthebar #leggingsarepants #dietitian #sheliftsandcooks #workoutvideos #weekendvibe #happyplace #leangains #gaintain #enjoyyourlift #enjoyyourfood #enjoyyourlife

OH MY 😦😦🤤🤤 @camilla_brokenshire thanks for the brekky inspo thismorning :P
My avocado was a little anemic but still 😦😦💕💕 #healthybreakfast #preworkoutmeal #avocado #avocadotoast #avocadoandpoachedeggs #healthy #gymlife #fitlife #yummy #foodporn #getinmytummy #breakfast #nurtition #sheliftsandcooks #gymfreak

Day 96: lazy sunday lunch - chicken and rice delish!!

Trying out some new combinations in the kitchen today

...about that dinner last night... 🤓🤗😋

🔛 FLE✖️ FRIDAY 🔛

Hey it's #flexfriday ☑️
Rij de gym niet voorbij en pak je workout mee ✔️


#lovetolift 10months #postpartum #workout 💁🏼 #fitmommy


#fitmom #getfitafterbaby #gymfactory #lifestyle #girlswholift #girlsthatlift #girlswithmuscle #shelifts #sheliftsandcooks #stronger #training #gymismytherapy #bodybuilding #fitfam #fitanddutch #fitness #fitgirl #lift #weightlifting #motivation #momday #training #dedication #instamom #teamM willbe 🔙 ✖️✖️✖️🖤✌🏼️🖤✖️✖️✖️

Took me a while to understand how to get #thepump but I think my body's beginning to understand it...insane amount of damage done in 35mins for my #shoulder workout today 💪🏼😈🔥#swoleaf #happyhuman swipe 👈🏼for the 3 movements I focused on at #121Fitness in Central today where I train most of my PT clients. .
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#hkfitness #personaltraining #privatetrainjngstudio #centralhongkong #hongkongcentral #hongkonggym #hkgym #hkstyle #hongkongstyle #hklife #hongkonger #hkiger #hkigers #hkfoodie #hkig #hk #hongkong #bodybuilding #hkmom #girlswholift #shecooksandlifts #sheliftsandcooks #mealprephk

#Noms 👅

Made some yummy chicken pot pie soup for dinner tonight, turned out super yummy, recipe still calls for biscuits on top or puff pastry but to cut down some of the calories I didn’t use the carb part at all 👌🙌 The picture on the left shows both types of soup mix you can use (I used the organic but either will work) 👌🙌 #dinner #healthy #crockpotrecipes #crockpot #sheliftsandcooks #fitmom #nutrition #food #foodscience #mealprep #sogood

Masala Dosa, Tofu Palak Paneer, Biryani Rice, Aloo Gobi {scratch #Indian #vegan}

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