Life On Lemon

[lifeonlemon]

Have a great weekend you guys 👊🏻 My Saturday went by so quick... Finding heals for my bikini competition is a whole different workout. Thanks so much for your encouragement @olga_birintseva #wheredoyoubuy #strippershoes #competitionprep #5weeksout (at New York, New York)

[lifeonlemon]

Gym session ✔️ The light is too good to me 📸 #contestprep #5weeksout #crunchyabs #challengeyourself #bikinicompetitor #bikiniprep #bestself #newbikiniathlete #amateur #absgoals #bikini #lovingtheprogress #gohardorgohome #workinghard #feelingood #fitnessjourney #gmygirl #250KChallenge #bodybuildingcom

[lifeonlemon]

Mini-grocery haul and why I use what 🍋 Lemon & grapefruit: I drink 1 glass of warm water with lemon or grapefruit every morning within 30 minutes after I wake up. It throws your metabolism into hyperdrive 🍌 Bananas: I eat half a banana after my workout with my protein shake. Adding some easy to digest carbs to when you drink your shake speeds up the protein absorption 🍅 Tomatoes: I eat one tomato with my 4 egg whites in the morning. Otherwise its too plain 🍘 (lets just imagine this is the symbol for dates ;)) Dates: In general I am not a sweet tooth but on a low-carb day I crave sweets - probably because it is the most dense form of energy. So I eat dates then. Let me know what your guys include in your prep! 😜 #contestprep #5weeksout #challengeyourself #bikinicompetitor #bikiniprep #bestself #fitfood #mealplan #macros #iifm #eatclean #newbikiniathlete #amateur #absgoals #bikini #lovingtheprogress #cleaneating

[lifeonlemon]

Hello faint six pack. Nice to finally meet you 👊🏻 My very first bikini competition will be in 6 weeks. So excited!!! I so admire the discipline of all the bikini athletes and soon I will be one of them. It is definitely not an easy route with lots of challenges; who can avoid all of these cookies or lazy Netflix nights. I have been pretty disciplined but also listened to my body to figure out what it needs even if that means I have to rest a day (looooove working out). 4 weeks out I will enter the last phase of my 13 week prep. Then sugar will be an absolute No No, minimum rest in between lifting sets, and posing posing posing practice. Loving the challenge!!! Now back to work after a bit of self-motivation 😜 #challengeyourself #bestself #newbikiniathlete #amateur NPCnewyork #absgoals #bikini #lifting #girlscanlift (at IBM Corporate Headquarters)

[lifeonlemon]

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Doing preacher curls (with my other arm) and my husband walks up: OMG I can see your muscles. Best compliment ever 😍 #lovingtheprogress #bicepsgonewild #gohardorgohome #girlscanlift #workinghard #feelingood #fitnessjourney #gmygirl #girlswithmuscle #bikinicompetitor #bikiniprep #myhubby (at New York, New York)

[lifeonlemon]

Morning workout @ilovekickboxingdotcxom ✔️ Not sure this face you are supposed to make before you get punched 😉 Switched up todays cardio session with #kickboxing My husband suggested it coz I trained punching into his hands and he said my punches are getting too strong. Oh yeahhhhhaaaa ;) So kickboxing seems like a good alternative since I am focussing on building my upper body strength. Tomorrow back to #weightlifting 💪 #kickboxinggirl in the making. #workinghard for my #physique and #250KChallenge @bodybuildingcom @teamdymatize #fitspo #workoutdone✔️ #morningmotivation #healthyliving #femalefitness #fitfam #instafit #gohardorgohome #somethingnew #strongisthenewskinny (at ILoveKickboxing Long Island City)

[lifeonlemon]

Are you sometimes scared to go to the gym? Well, I started weightlifting a week ago. I researched a lot about correct posture etc. and theoretically I know what I am doing but I am still intimidated by all of the guys that are usually lifting heavy stuff (plus I am the only female there). So I got up at 6:30AM today to beat "the gym rush hour". Worked like a charm. Glutes & Hamstrings & Calves workout done! 💪Also forgot my ponytail holder. So I braided my hair and tucked the ends into my sports bra (kept my hair in place until the end of the workout but was happy the gym was empty and noone saw a girl braiding in the weightlifting area 😂) When are the least amount of people in your gym? #LetsGrowMuscle #NewToWeightlifting #TipsAndTricks #fitfam #Fitness #instafit #fitspo #girlscanlift #weightlifting

[lifeonlemon]

#Question: Do you have a pre&post workout meal or protein shake on a rest day? On my rest day today I only did a 5 minute, low-intensity warm-up on the stair master and then stretching. Any tips? #fitfam #Fitness #NewToWeightlifting #weightlifting #preworkout #postworkout #nutrition #proteinshake #proteinshaketime #TipsAndTricks #macros #fitspo #fitsporation #instafit

[lifeonlemon]

5:30AM workout done, in the office by 7:30AM. Crazy morning. Wohooo! #TGIF #powermorning

[lifeonlemon]

Morning run done. It is beautiful weather in #philadelphia #powermorning #GetUpAndGetRunning #OutdoorsGirl (at Philadelphia Pennsylvania)

[lifeonlemon]

Its gonna be a great day in the office :) I used to have so terrible stomach pain coz I sit all day. 👉 It got so much better when I started to drink lots of water (4x 17 oz bottles) 💧💧💧and bring snacks 🍎🍌so that I can eat every 3 hours. Small changes can make a huge difference :) #healthyLiving #TipsAndTricks #healthyRoutines #healthyHabbits #healthychoices #drinkwater

[lifeonlemon]

#MondayMorningShape #MondayMorningselfie #ReadyToWorkout #FitnessEverywhereAnytime #FitnessWithMyDog

[lifeonlemon]

Sunday meal prep. Saves so much time. I totally love it. 👉Breakfast: raspberry chia oats with flax seeds 👉Morning snack: tomato, spinach, onion, hummus 👉Lunch: salmon with rice, carrots, asparagus or pasta gratin (with home made tomato sauce: blended steak meat and tomatoes, celery, onions, carrots) 👉Afternoon snack: fruit and nuts 👉Dinner: egg rice with pineapple and broccoli, served with salad 💥 Delicious💥 (Not in the picture: banana that I eat right after I get up to have energy for my morning workout)

[lifeonlemon]

Frequently I hear my husband saying "I need coffee ☕️" in the morning - for him that means tons of sugar. The sugar rush spikes our blood sugar and we feel full of energy, but only for a short while. The liver signalizes the pancreas to dump insulin into the blood stream. Insulin removes glucose (the sugar) from the blood stream by storing some as glycogen in the liver but the majority is stored as fat. The rapid drop in blood sugar causes us to feel tired, weak and worse, hungry😱. In the example I just read in my study material for my Personal Trainer Certification, the woman snacks on maybe a bagel, a simple carb that also converts into sugar, after her morning coffee, and the cycle starts again leaving her super hungry for lunch. She eats pasta (refined food = spikes blood sugar) with marinara source which contains very little or no protein or fat to balance the meal. One or two hours later she is hungry again and snacks on another carbohydrate. She ends the day too tired to exercise and has another low-fat, low-protein, high-carbohydrate meal for dinner. What is happening to the woman's body? By the end of the day she consumed 80% of her calories from refined foods. The lack in protein in her diet causes her body to catabolize her precious muscle tissue as a source for protein to sustain itself. Catabolism of muscle tissue not only makes her weaker, but also lowers her metabolic rate. If all remains the same her body will require less and less energy / calories to sustain itself. Dont let your morning coffee set you off to a bad start. 👉In this scenario the woman can easily improve her diet by integrating some protein (e.g eggs) and healthy fats (e.g avocado), and by sticking to complex carbs such as unprocessed foods and vegetables. In my next chapter I will learn which carbs spike blood sugar the most. My guess would be: 🍟🍕🍔🍞🍡🍦🍥🍩🍪🍰 These are to avoid to maintain a healthy diet and healthy weight. 🙏Pretty cool stuff :) #Studying #ILoveLearningNewThings #CPT #PersonalTrainerCertification #HealthyDiet #WhySugarIsBad #AmazingBody #StayHealthy

[lifeonlemon]

❗️2⃣7⃣%❗️That's hoe much you can reduce the cumulative impact on your knees by speeding up from a 🕛12-minute to an 🕗8-minute mile. 🏃🏃 #running #RunFast #instarun #PainfreeKnees

[lifeonlemon]

Craaaaaazy, this amazing man is my husband now. Wohoooo!

[lifeonlemon]

Lyloo is freshly showered an ready for the wedding :) Counting days... So excited to have my family here! They are coning TOMORROW!!! 💥💥💥💥💥 (at Long Island City water view)