Gravity Proof Your Body – Holly Perkins

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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 🤪🤪

3 Strength Moves to Undo Too Much Sitting 🤪🤪🤪
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I believe sitting is the new smoking. Prolonged sitting reduces mobility, turns off neuromuscular facilitation, and makes mush of your hard earned muscle.
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If you sit for more than 4 hours each day, you need these exercises. Let’s face it, you can’t stay standing all day long. These will help relieve the negative affects that come from sitting.
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I’ll be workshopping these 3 moves tomorrow during my live video workout. If you want to join us on camera, I’ll even check your technique! (Details below to join us for this FREE community workout)
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☝🏻Plank Knee to Nose
All planks are great, but I really love this one because it incorporates the core more dynamically.
✌🏻Banded Glute Kickback
I am soooooo missing the cable version of this move. It really helps to activate the Glutes. This is second best for home workouts.
🤟🏻Dumbbell Arnold Press
I believe that your shoulders SHOULD be healthy when pressing upward. And therefore it’s important to strengthen the movement pattern. Love this one.
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Try them out and post your questions below 👍🏻
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Want to join me and 100 other women, live, sweating together in a life-affirming virtual workout? Grab a resistance band and some dumbbells and I’ll see you tomorrow (Saturday) at 7:30 am PDT / 10:30 am EDT
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Click the link in my bio to sign up. This free workout WILL NOT be broadcast here or FB.
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Click the link in my bio to join!
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Come on now....did you really think you could esca

Come on now....did you really think you could escape the Bulgarian Split Squat 😝😝😝⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And you knnnnnnow Walking Lunges can be done anywhere, like in your driveway, side walk or hallway. I've even done them at the airport a few times. Yes, they're that good. I just did 80 up and down my hallway and feel amazing now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These are the most common gym moves that I get questions about for home workouts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For Barbell Squats and Deadlifts it's an easy swap for dumbbells.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Questions?? Other exercises you need subs for? Let me know below and I'll give you suggestions below! 💪🏻

Feeling alllllll the feels lately? 🙋🏼‍♀️Yep, me too.
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I started experiencing anxiety only in the past four years. Prior to that, I never had even a drop.
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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.
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I believe anxiety comes from two (general) places: ☝🏻Biological imbalances ✌🏻Mental, emotional, spiritual imbalances
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Mental, emotional and spiritual imbalances often come when you are reacting to the world around you.
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And we are in uncharted territory right now.
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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.
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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.
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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).
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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.
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And certainly, there are real reasons to feel unsafe right now.
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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!
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Faith is believing in the not-yet seen. And I will forever be working on cultivating stronger faith.
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From my heart to yours ❤️Please comment below if you find this helpful.

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

You know it's something good if you're willing to part with a roll of TP right now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I can't wait until one day in the future when we are able to giggle about some of this experience.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sending you so much love today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What would you give up a roll of TP for if you could have it right now? I'd give up 5 rolls for a visit to my gym! ❤️❤️❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Join me for a FREE LIVE video workout this coming Saturday! This past weekend 80 people joined me via video for a super fun workout. Was soooooo good to see so many faces from this community. Ain't no virus keeping us apart!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This workout is happening via Zoom video and will not be broadcast live. Click the link in my bio for details and to join!

6 Move Full Body Dumbbell Workout 🔥🔥🔥 . I

6 Move Full Body Dumbbell Workout 🔥🔥🔥
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I LOVE this workout so much. Let me share with you why and a bit about my process when designing strength workouts.
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I'm a highly efficient person and believe your workout should be too. It should be strategic, and every move should have a purpose.
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The goal of strength training is to improve how your body moves. The sum total of your weekly workouts should result in each body part getting some love.
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When I create a full body workout, I like to follow a sequence moving the work load from one body area to another. This helps to distribute the energy and effort around to different muscle groups. The result is better systemic energy production and fatigue.
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Short version: You FEEL awesome after the workout, with no one body part getting too much attention.
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And this works great if you're trying to stay on top of workouts this week while working out at home and don't feel like a 4-day split routine.
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Perform these 6 moves in order of the videos (swipe left to see) for the following sequence:
1. Legs
2. Back
3. Legs
4. Chest
5. Legs
6. Shoulder
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You can either do:
*Straight Sets: Complete 3 sets of 10-20 reps for one exercise with rest in between each set. Then move on to the next exercise.
*Circuit: Complete all 6 moves in order with no rest between sets. Rest after the first circuit and repeat two more times.
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Try it out and let me know!
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Join me this Saturday for a FREE live video workout via Zoom! It's the closest thing to a real group workout as we can get. Feeling a bit lost and lonely? Join us! Last week we had 80 working out live! Let's see if we can get 100 people this weekend! See link in bio for details and to sign up!

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

Now more than ever it's critical that you take care of your physical body and prioritize workouts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The biggest hurdle to get over is realizing that you CAN get an awesome workout at home.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The next hurdle is choosing to do so. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And I get it...it's been hard for me too. Some things to keep in mind:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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☝🏻It's ok if this isn't a time of peak fitness. The tides will turn and you'll be able to get back on track soon.⠀⠀⠀⠀⠀⠀⠀⠀⠀
✌🏻Use this time to focus on rehabbing nagging injuries, fine tuning movement patterns, body work and stretching, and the exercises that your physical therapist has been telling you to do 🙋🏼‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
☀️Take advantage of all the free fitness offers that are out right now. So many brands and fitness pros are offering free access for 30 days. Maybe this is a great time to try a new workout!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This too shall pass. Hold on tight and try hard to stay positive ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Join me for a FREE LIVE video workout this coming Saturday! This past weekend 80 people joined me via video for a super fun workout. Was soooooo good to see so many faces from this community. Ain't no virus keeping us apart!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This workout is happening via Zoom video and will not be broadcast live. Click the link in my bio for details and to join!

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

Think you can’t get a great workout at home?
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You CAN! And right now is an awesome time to take your workout out of the gym and into your home.
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These 4 Glute-focused moves can be done with just a band and a set of dumbbells (you can even do these with no resistance) 💥🍑
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Bulgarian Split Squats: I LOVE these for a million reasons, but they’re extra great for balancing out the differences between your right and left leg. Also sooooo good for Glute activation, lift and pump. Yeeeahhh....that sounds dirty. So let’s move along...
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Banded Hip Thrust (can be done on the floor as a Glute Bridge, with or without a band). There are so many nuances to this move. The two most important things are to hit 90 degrees at the knee when your hips are up, and fully lock open your hip joint. Squeeze that booty so that your hips end in a fully open position.
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Banded Kick Back: Such a great alternative to cable kick backs -who happen to be the love of my life. Also a great option is using an ankle weight.
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Step Ups: This “level change” exercise is super important for hip, knee and stepping health. You can use a step, stair or low chair.
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Want to learn how to transfer your gym workout to home for the next few weeks? I gotcha boo!
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This Sunday I’m doing a live video broadcast where I’ll be showing you which moves from your gym workout you can do at home, and alternates for Leg Press, Lat Pulldown, and Bench Press.
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This free session is open to all! Click the link in my bio to sign up. Mark your calendar: This Sunday at 11:00 am EST
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Do you feel confident in constructing an effective home workout? Questions?
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And never stop working towards what you want to ac

And never stop working towards what you want to achieve.
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You are more than your circumstances.
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You are capable of great things.
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That’s all 🧡

Her Strength Story⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💫

Her Strength Story⠀⠀⠀⠀⠀⠀⠀⠀⠀
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More than ever, I have been particularly inspired by the women in my community.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Well…I’m moved by women all over the world right now. It really is our time, huh? Every day I am AMAZED at how women are coming together to truly unite, lift each other up, and change the world.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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GIRLS…we run the world…GIRLS!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For a long time I’ve wanted to start a “series” called Her Strength Story that captures allllll the women, and how they define strength. How they are showing up, and demonstrating what #strong means to them. My hope is that you’ll find inspiration in their stories.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Annnnnnnd, the time is NOW! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This week's #HerStrengthStory is @fitmom2three1128⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Nikki joined us for The Comeback and I watched her go from fit to super fit. She is always an incredible cheerleader for the other women in our group, and often answers questions on my behalf (because she knows so much about proper strength training principles and walks the walk)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In her words:⠀⠀⠀⠀⠀⠀⠀⠀⠀
"Strength training impacts literally every aspect of my life. On a basic level, I think that moving your body and lifting just sets you up for a good day in general. It just feels good! On a bigger level, it is empowerment in the purest way. Strength training makes me feel STRONG, capable, and confident. It makes every aspect of your life easier...and better. Start wherever you are. Just take the first step. Follow a program. Put forth consistent effort. Know that you will not be perfect and that results take time."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Her favorite exercise: Deadlifts⠀⠀⠀⠀⠀⠀⠀⠀⠀
"I love exercises that make me feel powerful. Moves that I can lift heavier and just make me feel strong."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm honored to have you in my #girlgang Nikki!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you have a strength story to share? If so, comment below and share. There's another women out there that will be inspired by YOU. What does strength mean to you? And what's your favorite strength move? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"How to do I get stronger?" is one of the top 5 qu

"How to do I get stronger?" is one of the top 5 questions I get each week⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Another popular question: "Why is your dog so darn handsome?" 😂😂😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In my experience, there are two aspects to getting stronger:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. The Physical⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is a matter of working hard, week after week. and being patient. For women, building strength really just takes time. In the first 4-6 weeks you'll feel stronger due to the improved neuromuscular facilitation. After that, it's a matter of showing up, and using the first 3 tips above.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. The Mental⠀⠀⠀⠀⠀⠀⠀⠀⠀
So often, women wait until they FEEL strong in order to attempt heavier weights. But the truth is, you have to CHOOSE to try heavier weight loads. And when you do, you'll be surprised at your own ability. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And you'll be amazed at how your body (and life) changes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you struggle with achieving heavier weight loads and getting stronger? Comment below and I'll do my best to help you...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And no....whey protein will not make you stronger 😂

5 Move Pre-Strength Workout Prep Series 💥💥💥
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Your strength workouts will feel better (and be more effective) if you perform some kind of pre-workout preparatory sequence.
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I prefer not to call this a warm up because at 98.6 degrees you’re already warm imo 😂😂😂
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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.
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I used these 5 moves before The GLUTES Project this week, and had an AWESOME workout 🍑
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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.
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I perform each move for about a minute until my bod feels open and activated.
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Curious if this kind of content is helpful. Are you interested in trying out these moves? Leave me some love below...
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Our deepest fear is not that we are inadequate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our deepest fear is that we are powerful beyond measure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is our light not our darkness that most frightens us.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We ask ourselves, “Who am I to be brilliant, gorgeous, talented, fabulous?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Actually, who are you not to be?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are a child of God.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your playing small does not serve the world.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There’s nothing enlightened about shrinking so that other people won’t feel insecure around you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We were born to make manifest the glory of God that is within us.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s not just in some of us; it’s in everyone.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And as we let our own light shine, we unconsciously give other people permission to do the same.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As we are liberated from our own fear, our presence automatically liberates others.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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@mariannewilliamson⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#internationalwomensday

Persistence and determination are your superpowers

Persistence and determination are your superpowers, should you choose to use them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This week on LIVE with Holly I talked about what it takes to truly transform your body (and life).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Relentless, massive action and persistence. Until. You. Succeed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As you up-level your body, you’ll inevitably encounter resistance from the world...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“Why do you workout so much?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“Are you sure all that protein is good for your kidneys?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“You better be careful, walking lunges and squats are bad for your knees.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And my favorite...when a man gives you a look at the gym because you’re using the bench press or squat rack.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“Yes...dude...I’m using this” said with a smile.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Persist, my friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is SO WORTH IT.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m curious to hear your story. What things do you face each day that force you to dig in and persist?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#HerStrengthStory

Her Strength Story⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For me, getting into great shape really has nothing to do with aesthetics.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is about you...becoming better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's YOUR strength story? Share below or send me a DM. I'd love to celebrate you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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

The truth that you don’t want to hear...
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Changing your body is CHALLENGING.
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No, it’s not easy.
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No, you won’t lose 10 pounds in 10 days (I mean, you COULD...but trust me, you don’t want to)
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In this industry, big business wants you to THINK it will be easy. Because you won’t buy it if they tell you you’ll have to WORK HARD for results.
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Humans are resistant to discomfort. It’s in our DNA.
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Discomfort is a threat to the species survival. So your body has sophisticated ways of driving your actions towards comfort.
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So that you’ll stay nice and cozy, sleepy and lazy.
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It’s not easy to create the body you want...
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It’s meaningful.
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And anything worthy of meaning, means it is worthy of your effort.
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Let’s flip it around. Rather than seeking comfort and ease...
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What if you could learn to EMBRACE and welcome discomfort?
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Because discomfort often means progress.
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Because discomfort means you’re doing something new and different.
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Because discomfort means change.
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And if you can truly learn to love discomfort...
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You’ll create the life and body you dream of.
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Tell me 1 thing in your life right now that’s uncomfortable, that if you could embrace it, it would lead to the progress you’re craving.
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Comment below...let’s chat.

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