Lose 8 Pounds - Holly Perkins

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Recent Posts

Strength Training Mistakes (Are You Making These?)
Why I’m a Fan of Macronutrient Balancing
How To Get a Great Workout at Home With Limited Equipment
Time For a Mental Tune Up?
Get You Sweaty Superset Workout

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

Does coffee count as breakfast?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(IMO, ummmm no)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And is it even important to eat breakfast?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(yesssssssss, I'll share why in a mini)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Coffee is good if I'm intermittent fasting, right?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(You'll be on fire for about 4.2 hours, but....)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I know, I know..."but Holly, so and so said that I can fast, drink coffee and workout and it'll burn more fat..."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I believe...⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Intermittent fasting works best for brief, dedicated, committed phases - don't make it a lifestyle. And, not everyone needs it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
*"Early time-restricted feeding" IF means that you front load your food during the daylight hours so as to optimize circadian rhythms and blood sugar⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Eating within 1 hour of waking sets in motion a cascade of metabolic reactions that stabilize blood sugar helping you avoid late day crashes, hunger and cravings⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Eating a well-designed breakfast lays the foundation for stable blood sugar all day long. Which means you'll burn more calories as fat during the day⠀⠀⠀⠀⠀⠀⠀⠀⠀
* So no....coffee does not count as breakfast⠀⠀⠀⠀⠀⠀⠀⠀⠀
*And drinking coffee in the morning so that you can push through a workout and fast until noon causes a reactive blood sugar crash later in the day when the caffeine is metabolized⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While there are certainly benefits of IF, the last reason to do it is for weight loss. The jury is still out on that anyway.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What works for my clients who want to do IF: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Put your feeding hours first thing in the day⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Eat within 1 hour of waking⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Avoid fasted workouts⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Fast during the darker hours of the day⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I find that for women, cracked out, caffeinated, fasted workouts in the morning are a great path to pronounced late-day hunger, food cravings, energy slumps, and stalled progress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So yes, breakfast is important 😝

Personal update (and real talk about my neck defin

Personal update (and real talk about my neck definition 😂)
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If you’re new around here: Welcome! I’m truly honored that you’re a part of my circle. My mission is to help women around the world embrace the power of strength training and nutrition as a way to transform your life.
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Last year I faced a personal storm that inspired me to give up the life I knew, shift gears, and begin a new chapter.
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This year has been incomprehensibly tragic for the entire world. Every day I have to talk myself through deep upset and global fears (you too? 👩‍❤️‍💋‍👩)
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And...for me...this year has also brought some incredible gifts as well.
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Because of it all, I’m currently in Pennsylvania spending some time on my family farm, working out the kinks, and rebuilding.
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If you’ve been in my circle for a while, I want to thank you...
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Thank you for your support,
...thank you for riding out this storm with me...thank you for remaining in my community while I navigate this new chapter.
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In truth, I’ve felt a bit lost over the past year. And therefore haven’t been as present here on social media as I prefer to be.
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The good news is that I’m getting my mojo back! And this leads to real talk about my neck definition. Would you look at that anatomy!? 💪🏻🤩👌🏻
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There is a subtle societal belief that women should have long, elegant, and “feminine” necks.
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Being fit is one of THE BEST things you can do for yourself. It makes you powerful, confident, and self assured.
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There are 3 signs of someone who is super fit: 1) vascular calves 2) vascular forearms, and 3) a defined and vascular neck.
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As my fitness improves, my neck is the first to show it. And I love it! To me, it’s a badge of honor 🏅
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If being strong and fit means my neck is less “feminine” - I’ll take it any day! The same goes for my forearms. I LOVE to see veins and the proof of my hard work.
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Is it just me? Do you dig it too? Or do you worry about getting a defined neck? 🤪Seriously, I need to know please...

This sweet boy is all grown up now. He was the bes

This sweet boy is all grown up now. He was the best addition to my life, and reminds me to LOVE every single day. Happy #nationaldogday ❤️❤️❤️

I achieved my best body ever at the age of 40.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It was amazing. I was on fire.I was powerful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s the best feeling in the world when you reach your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I did it through a very specific combination of...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Progressive strength training ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Heart rate based cardio⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Highly strategic nutrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Then, a few years later, I started getting some troubling health issues that many doctors couldn’t figure out.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Health issues that knocked me down hard.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I found myself very much off track. Confused about everything. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“Who am I even!?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Health issues turn your world upside down. Big or small, when you struggle with health complaints, you STRUGGLE.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You feel lost. You feel alienated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You lose your verve.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m wondering if you can relate?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You look back on the times when you were at your best and think...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If only I could get back there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But here’s the thing: it’s not about getting back THERE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s about growing into the next better place.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s about starting where you ARE and taking action to get where you want to BE.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For me, that meant using a NEW strategy so that I could get to this new - and more amazing- place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You don’t need to get BACK to anything. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You’re here. Right now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The real question is....where do you want to GO?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You have more power than you realize. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The Nutrition Project is now open for enrollment. It’s going to take you places you’ve never been before...and can’t even imagine are possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LINK IN BIO to learn more. Join us.

Waiting for someone to nominate you for a silly ch

Waiting for someone to nominate you for a silly challenge?
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Nope.
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I challenge you right here, right now.
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No black and white photo - I want to see you in full living color.
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I challenge you…
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Post a photo of YOU. Not some glammed up favorite photo. Show us the real you.
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And…share with us what you’re doing right now to contribute to a better world.
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Worried you’re not doing anything significant to proactively support the world right now? Totally fine! Use this opportunity to put a stake in the ground and choose some way to support a meaningful cause in your life.
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To me, THIS is women supporting women.
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I challenge YOU to step up and into an even stronger version of your already perfect self.
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(And listen, there is also a time and place when taking care of you is a meaningful action in the world. You’ve got to be strong first in order to support others). Supporting your family is huge.
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And I’ll share what I’m personally doing right now to contribute in some small way to a better world.
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I’ve been working harder this year than ever before. Since January, I’ve been working 7 days a week to provide as much free shit as possible. And as a result, by offering upgraded paid programs to serve you at a much higher, more committed level, I am also taking better care of myself. Combined, this means I can increase the amount of my yearly charitable donations. Historically, I donated 1% of profits to various organizations. This year I’m allocating 5% of total gross revenue to important causes and organization dedicated to creating a better world in all ways.
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And with that, I nominate YOU, my friend. Show me your colors. Tell us how you’re changing the world, even if in some small way. Challenge accepted?
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Tag me.
#womensupportingwomen

Fitbit you LIE! . I’ve taken 15 steps today 🙋

Fitbit you LIE!
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I’ve taken 15 steps today 🙋🏼‍♀️
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How’s YOUR fitness going today?

Band Only Workout for Chest + Triceps🌟✨💫 (

Band Only Workout for Chest + Triceps🌟✨💫
(perfect for home workouts)
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Thank you for the all of the feedback on these videos. Seems that everyone loves this style of post for saving for later workouts.
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This one rounds out the past two video sequences giving you the perfect 3 day split for any given week!
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Refer back to my last two video posts and use all 3 this week.
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Ya know what's missing???
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HIIT + Abs!!!! (Coming soon)
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I really like a split training protocol for strength training for women.
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A "spit training protocol" means that you are splitting up body parts or movement patterns throughout the week (instead of doing random, or full body workouts)
.
It is NOT muscle confusion or intuitive training.
.
Instead, you strategically plan out what body parts (or movement patterns) you're going to do throughout the week so that you're building the body you want.
.
This allows you to harness biological energy and direct it towards a muscle group, ensuring you provide enough stimulus to actually change the muscle.
.
A mistake I see women make is that they disperse energy all over the place, instead of focusing intention towards a specific goal.
.
Specificity is one of the most important laws when it comes to improving your body.
.
Complete all 4 exercises as straight sets with 30-60 seconds of rest between all sets, aiming for 10-15 reps for 2-3 sets each (all depending on your fitness level and access to appropriate equipment)
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☝🏻Band Chest Press
✌🏻Band Chest Fly
👍🏻Band Triceps Pressdown
💪🏻Bench Triceps Dips
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How have your workouts been going at home? Mine? Meh, so so. But I'm getting it done. For me, that's good enough for right now. This just isn't my season for peak physical shape ✌🏻

I literally don’t have anything to add. Why mess

I literally don’t have anything to add. Why mess with perfection?
💫⭐️✨

At Home Back + Biceps Workout 🌟✨💫 (you'll

At Home Back + Biceps Workout 🌟✨💫
(you'll need dumbbells and a band)
.
I really like a split training protocol for strength training for women.
.
A "spit training protocol" means that you are splitting up body parts or movement patterns throughout the week (instead of doing random, or full body workouts)
.
It is NOT muscle confusion or intuitive training.
.
Instead, you strategically plan out what body parts (or movement patterns) you're going to do throughout the week so that you're building the body you want.
.
This allows you to harness biological energy and direct it towards a muscle group, ensuring you provide enough stimulus to actually change the muscle.
.
A mistake I see women make is that they disperse energy all over the place, instead of focusing intention towards a specific goal.
.
Specificity is one of the most important laws when it comes to improving your body.
.
One of my favorite splits is Back + Biceps, done in the same workout. (Stay tuned for more split training workouts coming this week 💪🏻)
.
Complete all 5 exercises as straight sets with 30-60 seconds of rest between all sets, aiming for 10-15 reps for 2-3 sets each (all depending on your fitness level and access to appropriate equipment)
.
☝🏻Kneeling Lat Pulldown
✌🏻Band Lat Row
👍🏻Lying Dumbbell Pullover
💪🏻Dumbbell Hammer Curl
✋🏻Concentration Curl
.
Curious...is this post helpful? Do you want more video tutorials like these? Please share your thoughts below ⬇️

I don't have kids but I feel for you mom's out the

I don't have kids but I feel for you mom's out there...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Amiright???⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Make someone smile today and share this with your mom friends 😂

Monster Cookie Overnight Oats 💫⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I believe that balancing macronutrients is a powerful way to improve energy, balance blood sugar, fuel workouts and effortlessly burn fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes..."effortlessly"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In fact, after 30 years of coaching people I've found that eating according to macros is the most effective way to lose weight and produce long term benefits with the least amount of restriction.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I teach a 50/25/25 breakdown of carbohydrates, protein and fat, and this recipe is nearly perfectly balanced!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I've adapted it from my friend Lauren over at @zestfulkitchen and it's ammaaazzzzing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Simply combine all ingredients and let sit overnight. Makes 3 servings of 368 calories each.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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RECIPE⠀⠀⠀⠀⠀⠀⠀⠀⠀
2/3 cup rolled oats⠀⠀⠀⠀⠀⠀⠀⠀⠀
2/3 cup unsweet almond milk⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/3 cup nonfat greek yogurt⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 scoops collagen⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tb maple syrup⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp vanilla extract⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tb raisins⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tb peanuts⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tb natural peanut butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 oz stevia sweetened dark chocolate chips⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tsp ground flax seed⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pinch of salt⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now you don't have an excuse to skip breakfast. Or an afternoon snack 😝⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Enjoy ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
#TheMacronutrientDiet

Are you with me, friend?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Drop a 💪🏻below if you're feeling this today.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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❤️❤️❤️

Legs + Shoulders Dumbbell Workout 🌟✨💫 . I

Legs + Shoulders Dumbbell Workout 🌟✨💫
.
I really like a split training protocol for strength training for women.
.
A "spit training protocol" means that you are splitting up body parts or movement patterns throughout the week (instead of doing random, or full body workouts)
.
It is NOT muscle confusion or intuitive training.
.
Instead, you strategically plan out what body parts (or movement patterns) you're going to do throughout the week so that you're building the body you want.
.
This allows you to harness biological energy and direct it towards a muscle group, ensuring you provide enough stimulus to actually change the muscle.
.
A mistake I see women make is that they disperse energy all over the place, instead of focusing intention towards a specific goal.
.
Specificity is one of the most important laws when it comes to improving your body.
.
One of my favorite splits is Legs + Shoulders, done in the same workout. (Stay tuned for more split training workouts coming next week 💪🏻)
.
Complete all 5 exercises as straight sets with 30-60 seconds of rest between all sets, aiming for 10-15 reps for 2-3 sets each.
.
☝🏻Sumo Squat: Hold a dumbbell lengthwise if you don't have a kettlebell
✌🏻Bulgarian Split Squat: Start with just your body weight
👍🏻Dumbbell Deadlift
💪🏻Bent Arm Side Raise: Aim for 90 degree angles at the shoulder and elbow
✋🏻Overhead Press: Be sure to keep elbows tracking forward, NOT out to your sides
.
Feeling off track? The Get Back on Track FREE Challenge starts next week. Join me and 500+ women for daily check ins, workouts, mindset strategy and more. LINK IN BIO TO JOIN (totally free)

Was it on yours???⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤔🤷‍♀️

I look back at the last time I was at my best and

I look back at the last time I was at my best and think..."I feel so far away now...how am I going to get back there?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I was in such a great groove, in flow, on top of my workouts, and eating on point.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And then the world took a turn. And now I'm...just off.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Can you relate?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Does it feel like this "new normal" is not so normal?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is your routine so far off track you're lucky to find your way to bed at night?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I hear you. loud. and. clear.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Something to keep in mind....⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This too shall pass.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hold up....no eye ball rolling. This TOO shall pass!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm not at my best right now. But I'm also not at my worst. Far from it. In some ways, I'm better than I've been in a long time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some things that will help you create good momentum and keep you from falling too far off track.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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☝🏻Start talking real sweet to yourself. "I'm so proud of you!" "You're doing SO great" and "Good for you!" are said out loud quite a bit around here 😂😂😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Abusing yourself into progress is so last year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It feels terrible and doesn't really work in the long run.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✌🏻Focus on small, measurable actions that are easy to repeat like drinking half your water bottle before 9am, eating something green every day, and avoiding the bad sugars.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's ok if you're feeling off track right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's ok if you aren't at your best.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's ok if you feel lost and confused.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And...you have all the power inside of you to rise up, do better, and gracefully make your way through this.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm cheering for you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The FREE Get Back on Track Challenge starts next week!! I'll be showing you how to create beautiful, supportive momentum so that you can feel that flow again. LINK IN BIO to learn more

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