#girlswholift Instagram Photos & Videos

girlswholift - 26.4m posts

Latest #girlswholift Posts

  • Follow @nutrifybyamna

NUTRITION TO SMASH YOUR GYM WORKOUT AND GET RESULTS QUICKER!⁣ 💪🏻🔥
⁣⠀
To get lean and 'toned' I used to believe that the secret was just eating less- WRONG!⁣🙅🏼‍♀️
⁣⠀
Not eating enough or the right food leads to being fatigued, irritable and ultimately an inability to reach and sustain your goals! ⁣🤯
⁣⠀
Fueling your body for your workout is essential for maximising performance, optimising recovery, building muscle and fat loss! 🏋🏼‍♀️
⁣⠀
🌼Pre-workout snacks are to provide energy for performance and ensure you can lift heavy and make it all the way through your session giving 100%! By consuming protein and carbs you are also reducing muscle glycogen (energy) loss and muscle protein breakdown meaning you are also kick-starting recovery 💪🏻⁣⠀
⁣⠀
How close to your workout you consume food is dependant on what you can stomach (literally). Some people feel sick when they eat too close to training so a bit of trial and error might be needed to find your sweet spot⁣ 💕
⁣⠀
🌼Post-workout nutrition is so important because your body is in its recovery and rebuilding phase. ⁣⠀
Scientific research has shown a ratio of 3:1 carbs to protein as the optimal recipe for a post-workout snack. ⁣I’ve said within 1 hr however if you can’t make that window don’t stress, having an overall high protein diet will suffice! 🍗🍳
⁣⠀
By eating a combo of carbs and protein again you are helping your muscle glycogen and fibres rebuild after both being broken down in training. ⁣⠀
You also reduce DOMS, hallelujah! 🙌🏼⁣⠀
⁣⠀
Portion sizes are also a critical element but I haven't mentioned specific quantities because this should be goal dependent and individually tailored.⁣⠀⁣⠀
When fitting in your pre and post workout snacks you do need to fit them in with your total daily energy (kj) budget and macro targets. 🎯 ⁣⠀
⁣⠀
Having snacks prepared on the go can be tough when you're a busy bee so check out my recent post on great options to grab from the supermarket!⁣😁by @emilymacnutrition
⁣⠀
#nutritionist #sportsnutrition #girlswholift#foodforfuel⁣⠀
  • Follow @nutrifybyamna

    NUTRITION TO SMASH YOUR GYM WORKOUT AND GET RESULTS QUICKER!⁣ 💪🏻🔥
    ⁣⠀
    To get lean and 'toned' I used to believe that the secret was just eating less- WRONG!⁣🙅🏼‍♀️
    ⁣⠀
    Not eating enough or the right food leads to being fatigued, irritable and ultimately an inability to reach and sustain your goals! ⁣🤯
    ⁣⠀
    Fueling your body for your workout is essential for maximising performance, optimising recovery, building muscle and fat loss! 🏋🏼‍♀️
    ⁣⠀
    🌼Pre-workout snacks are to provide energy for performance and ensure you can lift heavy and make it all the way through your session giving 100%! By consuming protein and carbs you are also reducing muscle glycogen (energy) loss and muscle protein breakdown meaning you are also kick-starting recovery 💪🏻⁣⠀
    ⁣⠀
    How close to your workout you consume food is dependant on what you can stomach (literally). Some people feel sick when they eat too close to training so a bit of trial and error might be needed to find your sweet spot⁣ 💕
    ⁣⠀
    🌼Post-workout nutrition is so important because your body is in its recovery and rebuilding phase. ⁣⠀
    Scientific research has shown a ratio of 3:1 carbs to protein as the optimal recipe for a post-workout snack. ⁣I’ve said within 1 hr however if you can’t make that window don’t stress, having an overall high protein diet will suffice! 🍗🍳
    ⁣⠀
    By eating a combo of carbs and protein again you are helping your muscle glycogen and fibres rebuild after both being broken down in training. ⁣⠀
    You also reduce DOMS, hallelujah! 🙌🏼⁣⠀
    ⁣⠀
    Portion sizes are also a critical element but I haven't mentioned specific quantities because this should be goal dependent and individually tailored.⁣⠀⁣⠀
    When fitting in your pre and post workout snacks you do need to fit them in with your total daily energy (kj) budget and macro targets. 🎯 ⁣⠀
    ⁣⠀
    Having snacks prepared on the go can be tough when you're a busy bee so check out my recent post on great options to grab from the supermarket!⁣😁by @emilymacnutrition
    ⁣⠀
    #nutritionist  #sportsnutrition  #girlswholift #foodforfuel⁣⠀
  •  3  0  3 hours ago
  • ┊❥ . Rest time before the war ➰
⠀
—
| 🇫🇷 |
⠀
🔹 1 semaine de repos total pour moi, je vous donne un feed-back dès la reprise ☀️
⠀
Coucou ma team sportive 🍀
⠀
——
❥ Depuis 2 ans je n’avais pas pris 1 semaine entière de repos ! Et je vous assure que ça fait du bien ! Besoin de souffler, relâcher et surtout me ressourcer. Je vous donnerai mon retour lundi après 1 semaine de repos.
⠀
Ma prepa commencera dans quelques jours et j’ai hâte, je dois être d’attaque pour ces 6 prochains mois qui seront très intenses 🙏🏻
⠀
❥ Pour être tout à fait franche, je suis comme une lionne en cage mais je m’apaise avec mes vidéos d’entraînement qui me redonne 100% d’énergie pour encore plus donner après 🙏🏻
⠀
🔹Et toi depuis quand tu n’as pas pris 1 semaine de repos total ?❤️
⠀
————————————————
⠀
☀️ . COACH ASTUCES :
⠀
Prenez soin de vous, de votre corps et notamment en fitness et bodybuilding. Si vous le préservez il vous donnera le meilleur par la suite et vous permettra d’atteindre vos objectifs plus facilement que nous ne croyez 🙏🏻
⠀
————————————————
⠀
—
| 🇬🇧 |
⠀
🔹 1 week of total rest for me, I give you a feedback as soon as the recovery ☀️
⠀
Hello my sports team 🍀
⠀
-
❥ For 2 years I had not taken 1 whole week of rest! And I assure you that it feels good!
⠀
My prepa will start in a few days and I can not wait, I must be in attack for these next 6 months which will be very intense 🙏🏻
⠀
❥ To be quite honest I'm like a lioness in a cage but I calm down with this type of video that gives me 100% energy to give even more after 🙏🏻
⠀
🔹since when did not you take 1 week of total rest? ❤️
⠀
————————————————
⠀
☀️. COACH TIPS:
⠀
Take care of yourself, your body and especially in fitness and bodybuilding. If you preserve it, it will give you the best later and you will achieve your goals more easily than we think 🙏🏻
⠀
————————————————
#fitgirl #fitnessmodel #training #fitness #abs #gym #fitlife #fit #fitspo #workout #fitnessaddict #girlswholift  #trainingday #fitnessmotivation #motivation #work #focused #fitnessmodel #workout #girlswithmuscles #trainingday #abstraining #coachingonline #fitnesscoach
  • ┊❥ . Rest time before the war ➰


    | 🇫🇷 |

    🔹 1 semaine de repos total pour moi, je vous donne un feed-back dès la reprise ☀️

    Coucou ma team sportive 🍀

    ——
    ❥ Depuis 2 ans je n’avais pas pris 1 semaine entière de repos ! Et je vous assure que ça fait du bien ! Besoin de souffler, relâcher et surtout me ressourcer. Je vous donnerai mon retour lundi après 1 semaine de repos.

    Ma prepa commencera dans quelques jours et j’ai hâte, je dois être d’attaque pour ces 6 prochains mois qui seront très intenses 🙏🏻

    ❥ Pour être tout à fait franche, je suis comme une lionne en cage mais je m’apaise avec mes vidéos d’entraînement qui me redonne 100% d’énergie pour encore plus donner après 🙏🏻

    🔹Et toi depuis quand tu n’as pas pris 1 semaine de repos total ?❤️

    ————————————————

    ☀️ . COACH ASTUCES :

    Prenez soin de vous, de votre corps et notamment en fitness et bodybuilding. Si vous le préservez il vous donnera le meilleur par la suite et vous permettra d’atteindre vos objectifs plus facilement que nous ne croyez 🙏🏻

    ————————————————


    | 🇬🇧 |

    🔹 1 week of total rest for me, I give you a feedback as soon as the recovery ☀️

    Hello my sports team 🍀

    -
    ❥ For 2 years I had not taken 1 whole week of rest! And I assure you that it feels good!

    My prepa will start in a few days and I can not wait, I must be in attack for these next 6 months which will be very intense 🙏🏻

    ❥ To be quite honest I'm like a lioness in a cage but I calm down with this type of video that gives me 100% energy to give even more after 🙏🏻

    🔹since when did not you take 1 week of total rest? ❤️

    ————————————————

    ☀️. COACH TIPS:

    Take care of yourself, your body and especially in fitness and bodybuilding. If you preserve it, it will give you the best later and you will achieve your goals more easily than we think 🙏🏻

    ————————————————
    #fitgirl #fitnessmodel #training #fitness #abs #gym #fitlife #fit #fitspo #workout #fitnessaddict #girlswholift #trainingday #fitnessmotivation #motivation #work #focused #fitnessmodel #workout #girlswithmuscles #trainingday #abstraining #coachingonline #fitnesscoach
  •  11  1  3 hours ago
  • NEW FLAVOUR🚨

Macro Mike Hawaiian Salted Vanilla Signature Plant Based Protein is in the house🙌🏾 Vegan Protein, like you’ve never tasted! 
Protein+ is the perfect blend of peanut, pea and rice protein. Macro Mike brings you 25g of complete protein per serve, with 110% texture and taste

VIEW ONLINE⬇️
https://mvmntlmtd.com/products/macro-mike-vegan-protein
➖➖➖➖➖➖➖➖➖➖➖
SHOP NOW! (Link in bio)
✌🏾jointhemovement
🌏Same Day + Worldwide Shipping
💸AfterPay + ZipPay
📸Tag us #mvmntlmtd
🌐w w w . m v m n t l m t d . c o m
  • NEW FLAVOUR🚨

    Macro Mike Hawaiian Salted Vanilla Signature Plant Based Protein is in the house🙌🏾 Vegan Protein, like you’ve never tasted!
    Protein+ is the perfect blend of peanut, pea and rice protein. Macro Mike brings you 25g of complete protein per serve, with 110% texture and taste

    VIEW ONLINE⬇️
    https://mvmntlmtd.com/products/macro-mike-vegan-protein
    ➖➖➖➖➖➖➖➖➖➖➖
    SHOP NOW! (Link in bio)
    ✌🏾jointhemovement
    🌏Same Day + Worldwide Shipping
    💸AfterPay + ZipPay
    📸Tag us #mvmntlmtd
    🌐w w w . m v m n t l m t d . c o m
  •  46  1  3 hours ago
  • Don’t limit your challenges challenge your limits💪🏽 Friday feels 💗
  • Don’t limit your challenges challenge your limits💪🏽 Friday feels 💗
  •  4  2  3 hours ago
  • ✨✨10 Reasons to try our shakes! ✨✨ 1🔸 They taste amazing!🙌
2🔸 Perfect for weight loss!! 👙
3🔸Ideal as post workout shake, and great for gaining weight! 💪
4🔸Lots of delicious recipes! 🍇🍍🍌
5🔸Fills you with energy! 👟
6 🔸Packed with 17 different fruits and vegetables! 🍏🍆
7🔸Quick and easy on the go! 🏃
8🔸Kickstarts your metabolism first thing! 🏋
9🔸Helps bloating! 🙌
10🔸Detoxes your body! ❣
Pm me for more infos x
  • ✨✨10 Reasons to try our shakes! ✨✨ 1🔸 They taste amazing!🙌
    2🔸 Perfect for weight loss!! 👙
    3🔸Ideal as post workout shake, and great for gaining weight! 💪
    4🔸Lots of delicious recipes! 🍇🍍🍌
    5🔸Fills you with energy! 👟
    6 🔸Packed with 17 different fruits and vegetables! 🍏🍆
    7🔸Quick and easy on the go! 🏃
    8🔸Kickstarts your metabolism first thing! 🏋
    9🔸Helps bloating! 🙌
    10🔸Detoxes your body! ❣
    Pm me for more infos x
  •  3  1  3 hours ago
  • Sensi di colpa per aver trascurato la dieta durante le feste? Tranquilli, ci pensa #wifitcatania con soli 20 minuti di allenamento!
  • Sensi di colpa per aver trascurato la dieta durante le feste? Tranquilli, ci pensa #wifitcatania con soli 20 minuti di allenamento!
  •  9  3  3 hours ago
  • Hey Friday... How you doin’? 😉
—
📸 @gorpium
  • Hey Friday... How you doin’? 😉

    📸 @gorpium
  •  9  1  3 hours ago
  • ✌
  •  3  1  3 hours ago
  • ⚡️🔥
  • ⚡️🔥
  •  10  1  3 hours ago
  • Bliss ☺🌲❤🌳
  • Bliss ☺🌲❤🌳
  •  10  1  3 hours ago
  • Времени на посты совсем нет😅 #недоблогер 👋🏼 Как хорошо, что есть сториз, а то совсем бы пропала😹 ⠀
Вчерашний день был супер активным🔝 Одно из занятий вчера - растяжка у @ms.kkkate 🤸🏽‍♂️ Теперь буду ходить постоянно, хочу быть гибкой 🐱 Тем более растяжка очень красиво «оформляет» фигуру✔️ Главное, заниматься регулярно и быть терпеливым🤗 Ну и тем более решила открыть для себя ещё одно направление - стрип пластика, а там растяжка ух как нужна😈 #вытащитебатарейки 
Спасибо, @ms.kkkate , что взялась за мое развитие не только в спортзале😁❤️
⠀
А вы занимаетесь растяжкой?🧘🏽‍♀️
  • Времени на посты совсем нет😅 #недоблогер 👋🏼 Как хорошо, что есть сториз, а то совсем бы пропала😹 ⠀
    Вчерашний день был супер активным🔝 Одно из занятий вчера - растяжка у @ms.kkkate 🤸🏽‍♂️ Теперь буду ходить постоянно, хочу быть гибкой 🐱 Тем более растяжка очень красиво «оформляет» фигуру✔️ Главное, заниматься регулярно и быть терпеливым🤗 Ну и тем более решила открыть для себя ещё одно направление - стрип пластика, а там растяжка ух как нужна😈 #вытащитебатарейки
    Спасибо, @ms.kkkate , что взялась за мое развитие не только в спортзале😁❤️

    А вы занимаетесь растяжкой?🧘🏽‍♀️
  •  46  1  3 hours ago
  • 🖕🏻
  • 🖕🏻
  •  2  1  3 hours ago
  • Blessed morning people
  • Blessed morning people
  •  1  2  3 hours ago
  • What's your superpower? If you haven't already heard-  We're having a 15% flash sale until the end of the weekend with code "LXIXxMARVEL" ♥️
*
@minicolee and @sharlynnooi wears Size S in the LXIX Classic Sportsbra and LXIX Mesh Leggings 🌟
*
SHOP NOW AT WWW.LXIXATHLETICA.COM" ♥️
  • What's your superpower? If you haven't already heard- We're having a 15% flash sale until the end of the weekend with code "LXIXxMARVEL" ♥️
    *
    @minicolee and @sharlynnooi wears Size S in the LXIX Classic Sportsbra and LXIX Mesh Leggings 🌟
    *
    SHOP NOW AT WWW.LXIXATHLETICA.COM" ♥️
  •  4  1  3 hours ago
  • I am that bad type
Make your mama sad type 
Make your girlfriend mad tight 
Might seduce your dad type
Duhh!!
From 65lbs to 175 lbs and leaving behind those  gloves 🤣☠
Issa glowup ❤️
  • I am that bad type
    Make your mama sad type
    Make your girlfriend mad tight
    Might seduce your dad type
    Duhh!!
    From 65lbs to 175 lbs and leaving behind those gloves 🤣☠
    Issa glowup ❤️
  •  79  13  24 April, 2019