😭You`re not seeing results with your training because 🔻
⚡️You`re not training with enough INTENSITY (junk volume doesn`t cut it love)

😤You`re not training with enough intensity (likely) because 🔻
⚡️You don`t have the confidence to push your sets

😩You don`t have the confidence to push your sets because 🔻
⚡️You don`t have the FOUNDATION of proper form and TECHNIQUE
_

💥 FORM will ensure that you have the confidence to train intelligently and effectively, without injuring yourself

💥 TECHNIQUE is strongly key for hypertrophy (muscle growth) style of lifting (which FYI is NOT powerlifting lol)

Technique ensures that you are creating the greatest amount of effective TENSION possible to stimulate isolated muscle growth for a SCULPTED physique

Bonus bit of info: just because you`re getting stronger doesn`t ensure physique results 😘
_

ONE of my areas of GENIUS: technique baby 😎

I take women from wandering around the gym, guessing their way through form---> to self assured CONFIDENT GYM BADDIES

--> My program will leave you with more hypertrophy training knowledgeable and confidence than most personal trainers out there have

💗 Badass program design
💗 Genius technique training
💗 A coach who cares and will PUSH YOU to your greatest potential

That`s the recipe right there 😘
_

❓Ready to CUT through the noise and learn how to TRAIN?

Comment or DM me the word GROWTH and I will send you more info about my high level coaching

🧚‍♀️🧚‍♀️
_ ...

Ladies: take it from my years of plateaus and trial and error... And my years of GROWTH and experience:

Here`s what you need to lock down for that juicy toned booty 🔻

🍑 FORM AND TECHNIQUE: Your mechanics are the foundation of progressive overload. Most women are very unconfident in this area. This leads to potential injury, lack of INTENSITY, and lack of growth. Focus on dialing in your technique and perfecting the basics

🍑 PROGRAMMING: there`s a science to this. Wandering around the gym, guessing your exercise selection is never going to cut it. Glute programming takes a specific template with the proper combination of volume, rest and intelligent exercise selection

🍑 TENSION: your main goal when you walk into that gym should be getting more proficient at training. Exercising doesn`t equal training! Ditch the apple watch and start setting performance goals.
STRENGTH >>> calorie burn (bonus that protein muscle synthesis burns more fat around the clock than cardio will)

🍑 NUTRITION: I too use to be terrified of food and "gaining weight". Weight lifting 1000% was key to healing my relationship with food 🥹
Even if you`re in a fat loss phase, you still need to be fueling your lifts and eating ENOUGH to grow... prolonged deficits lead to a trashed metabolism...

EAT YOUR CARBS, make sure your nutrition matches your training goals, and have a long term body recomposition roadmap so this is done strategically!

_

💥 If you`d like info for my COMPREHENSIVE GLUTE PROGAM which goes in depth on the FIX for all the above (Glute workouts and recipe ebook included 😮‍💨🤑)

✅ Drop "VAULT" - and I`ll send you the link

💥Want to drop your excuses and go ALL IN on investing in your total physique/LIFE transformation?

✅Comment "INFO" for more information on my high level 1:1 coaching program ...

I can sure be a dick to myself. We all can 🔻

And every time I start beating myself up for where I`m not- I remember all the past versions of me that got me where I am. She fought so hard to believe in us, she`s come so far.

And I feel convicted.
And I apologize to her ☹️
_

Consistency is a love language to your future self

It feels like nothing is happening.

Until one day you look hard in the mirror and realize, you barely recognize yourself.

And if you slow down and stop the race for a minute, you`ll notice there`s at least a few answered prayers that you`re living 💘
_

✨ Keep going ✨

You go to the gym. You don`t see change.
You write a journal entry. You don`t see change
You eat a salad instead of french fries. You don`t see change

But over time..... TIME..... your identity will shift

You`ll realize
You responded differently
You broke a pattern
You`re walking confidently into the gym
You`re wearing a crop top
Your body`s reshaping
You`re not craving foods you use to
You crushed a PR
You`re setting boundaries
You`re attracting a higher vibration

You`ll look back and realize-
You conquered the void

✨ Keep going :))) ✨

_ ...

Gotta have your own back baby 👅🔪
_

Who`s ready to make September their bitch

🎀🎀 ...

Girl how are you going to maximize your booty gains if you don`t know how to optimally booty bias your movements? 😩🫶
_

💥Glute bias vs hamstring bias RDL💥

⚡️ SIMILARITIES:

•Both are compounds that will work glutes and hams
•Both are hinges that start from the top--> down (as opposed to deadlifts starting from floor--> up)
•Both are too be initiated with the HIPS
•Both take a tremendous amount of skill and practice!!!

⚡️DIFFERENCES:

The primary difference is *KNEE FLEXION* that allows an increased LOAD on either the glutes or hams- however there`s definitely technique and internal cues that need to be applied to the hip hinge itself

🔑 THE KEY- is having a greater stretch on the muscle you want to load the most.

❗️More stretch = more muscle fiber recruitment baby

•Hamstring bias- lessss knee bend will = a straighter leg and more stretch on hammies

•GLUTE bias- more knee bend to allow hips to drive back further and lower = MORE STRETCH/LOAD ON THAT BOOTY BABYYYY.
_

Nuance to this as mobility allows woop!
I`m pretty damn committed to staying mobile and flexible so my "Hinge" might look different than yours-

👉 Pro tip reminder that MOBILITY HERE COUNTS and you need to do your mobility work like your gains depend on it. Because they do
_

✅ My coaching program includes dozenssss of trainings on specific techniques that OPTIMIZE growth (that you won`t find anywhere else I promise you)

Yes- booty growth techniques for sure 😈 but every training you could need to optimize your RESULTS

✅ All of my programming includes appropriate-to-the-lift mobility work, which my clients see AMAZING results with including reduction in pain and increase strength and ability

You`re not working with me why?? 🥰🥰

✅ Comment or DM "gains!" for more info on my high level 1:1 life-transforming program

💖💖💖 ...

"Who are you trying to impress??" 🙄...

My kids 😌🥲

Being fit is cool-
Being fit in motherhood? Fuckin savage

MUSCLE MOMMY. GETS. ME. GOING 😮‍💨👅
_

I got to lift with my 14 year old son yesterday- and you know my bicep vein had to come out and show him who`s still boss since he`s 9" taller than me now 😤😂

Hearing him say "DAMN" when I was doing curls definitely made 11 years of training all worth it haha 🥹

Gun is going into his freshman year of HS next week and mommy is his new trainer 😁🥲😈

THIS IS SO SPECIAL AND EXCITING OMG 😭😅
_

Be an EXAMPLE of health and fitness for your children

Take time to fill YOUR own cup, so that you can be your strongest self for them

Teach them about caring for their physical and mental health

Become so sovereign as a family that Big Pharma can`t profit off of you 🤢

Act like the world depends on it, bc it does 💖🥰🙏
_ ...