The Next Level Coaching Call Recordings

My Account

0Shopping Cart

BLOG
PROGRAMS
- THE GLUTES PROJECT
- THE COMEBACK
COACHING
SHOP
ABOUT
- WATCH
CONTACT
Menu

This content is password protected. To view it please enter your password below:

Password:

SIGN UP TO GET MY MOST EXCLUSIVE CONTENT

Yay! You have successfully subscribed to my email list. Check your inbox for my emails. Talk to you soon.

Connect with Holly

Holly on Instagram

hollyperkins

Strength training and nutrition to transform your body...and your life ✨
Author👉🏻Lift to Get Lean
Contributor👉🏻Women’s Health, SELF, Prevention, Shape

3 Strength Moves to Undo Too Much Sitting 🤪🤪

Come on now....did you really think you could esca

Feeling alllllll the feels lately? 🙋🏼‍♀️Yep, me too.
.
I started experiencing anxiety only in the past four years. Prior to that, I never had even a drop.
.
So when it kicked into high gear outta nowhere, I was beside myself. Since then, I've learned a ton about it. And am proud to say I've nearly mastered it.
.
I believe anxiety comes from two (general) places: ☝🏻Biological imbalances ✌🏻Mental, emotional, spiritual imbalances
.
Mental, emotional and spiritual imbalances often come when you are reacting to the world around you.
.
And we are in uncharted territory right now.
.
No wonder so many of us are feeling anxious these days. Thought I'd share some of my favorite ways to reduce the biological sensations of anxiety. These are my go-to practices, and I'm certain they'll help you too.
.
1. Diaphragmatic Breathing: The moment you feel a wave of anxiety coming on, take a big, huge, deep breath in and let everything expand. Let your belly and rib cage expand open as much as possible. Inhale, hold for 3-4 seconds, and feel the sense of calm awaken as you release the air. Repeat 5 times.
.
2. Exercise is essential: Strength training improves a sense of empowerment, and yoga calms the central nervous system. Cardio boosts endorphins and releases adrenaline (which rushes during moments of anxiety).
.
3. Mindset: What REAL problem do I have RIGHT NOW? Most of the time, there is no real problem at the precise present moment. So often, a great deal of worry and stress comes from what you imagine COULD happen in the future. But in this exact moment right now...you're safe. Right? Often, catastrophic ideations rarely happen.
.
And certainly, there are real reasons to feel unsafe right now.
.
And...it's entirely possible that we'll get through this crazy time ok. We've done it before, right? We can do it again!
.
Faith is believing in the not-yet seen. And I will forever be working on cultivating stronger faith.
.
From my heart to yours ❤️Please comment below if you find this helpful.

You know it's something good if you're willing to

6 Move Full Body Dumbbell Workout 🔥🔥🔥 . I

Now more than ever it's critical that you take car

Think you can’t get a great workout at home? . Y

And never stop working towards what you want to ac

Her Strength Story⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💫

"How to do I get stronger?" is one of the top 5 qu

5 Move Pre-Strength Workout Prep Series 💥💥💥
.
Your strength workouts will feel better (and be more effective) if you perform some kind of pre-workout preparatory sequence.
.
I prefer not to call this a warm up because at 98.6 degrees you’re already warm imo 😂😂😂
.
The point of a “warm up” is to shift your body from rest mode to workout mode, and to activate stabilizer muscles and open up mobility. My workouts improved A TON when I started doing movement sequences before workouts.
.
I used these 5 moves before The GLUTES Project this week, and had an AWESOME workout 🍑
.
Tips
Move 1: Gently extend your neck and look up as you gently arch your lower back. I LOVE this move to counter sitting and computer work (which causes a ton of neck issues) and improve spinal mobility.
Move 2. Try to keep your pelvis in place and activate your glutes when kicking the leg back.
Move 3. Draw your core muscles inward and power into the supporting leg.
Move 4. Sit deeply into the bending leg and press your hips backward. This is also a great active stench for the inner thighs.
Move 5. I really like keeping the toes tucked under to improve foot dorsi-flexion, ankle mobility, and to reduce stability, making this move harder.
.
I perform each move for about a minute until my bod feels open and activated.
.
Curious if this kind of content is helpful. Are you interested in trying out these moves? Leave me some love below...
❤️🧡❤️🧡❤️🧡❤️

Our deepest fear is not that we are inadequate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our deepest fear is that we are powerful beyond measure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is our light not our darkness that most frightens us.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We ask ourselves, “Who am I to be brilliant, gorgeous, talented, fabulous?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Actually, who are you not to be?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are a child of God.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your playing small does not serve the world.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s nothing enlightened about shrinking so that other people won’t feel insecure around you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We were born to make manifest the glory of God that is within us.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s not just in some of us; it’s in everyone.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And as we let our own light shine, we unconsciously give other people permission to do the same.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As we are liberated from our own fear, our presence automatically liberates others.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
@mariannewilliamson⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#internationalwomensday

Persistence and determination are your superpowers

Her Strength Story⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For me, getting into great shape really has nothing to do with aesthetics.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I will forever be interested in seeing what my body is capable of. I will always be curious about my physical abilities. And I will always want to do whatever I can to age gracefully.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thanks to the body positivity movement, we have finally arrived at a time when all body shapes and sizes are welcomed. It lit-er-allllly does not matter what your body looks like. You are beautiful, and powerful, and capable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For the first time in my life, I no longer work out or eat to make my body look a certain way. From now on, I am focused on strength training for vitality, and eating for performance (and disease prevention).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Strength training changed my life. It taught me that I am stronger than I realize. That I can withstand difficult moments. That most of the time in life, all I have to do is breathe, and tell myself, "You can do this."⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yesterday I had an incredible interview with a woman in my community who just completed one of my programs. (I don't want to say which program because this isn't a marketing ploy) With tears in her eyes, she shared how her life has changed in significant ways because she committed to herself, and to getting stronger. By improving her physical body, she improved her life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's what I'm about. I hate that I have to refer to myself as a "fitness expert" - because this is about SOOOOO much more than fitness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is about you...becoming better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's YOUR strength story? Share below or send me a DM. I'd love to celebrate you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And PS! I also believe that wanting to look better is equally respectable. Vanity is not a dirty word around here. Wanting to look better is a sign of self-respect. Taking good care of your body and your appearance is important self-care. I'll always cheer you on if your goal is simply to look better. And, I have found that if you also have a deeper reason for up-leveling your body you'll be in it for the long haul.

The truth that you don’t want to hear... . Chang

Load More... Follow on Instagram

Terms and Conditions
Privacy Policy

Scroll to top