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Recent Posts

30 Minute Body STRONG Workout
Why Your Glutes Are EVERYTHING
Bare Minimum Strength At Home Workout
Bare Minimum Strength Workout
The Struggle is Real. How to Get Out of It.

Holly on Instagram

hollyperkins

Helping you be better | STRENGTH TRAINING + MACROS + MINDSET
Author👉🏻Lift to Get Lean
Contributor👉🏻Women's Health+Prevention+SELF+
Buzzfeed+Shape

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Happy Thanksgiving!
🍁 🍽🦃 .
Deeply grateful today. I hope you are warm, safe, and happy. I hope you have plenty to eat and appreciate that privilege. I hope you are healthy. And even if you are not, I hope you’ll thank your body for all that it IS. I hope you’re surrounded by your version of “family.” I hope you can look past any personal frustrations and see only the beauty of those around you. One day, they will be gone, and the annoyances won’t matter.
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Above all, I hope you are grateful...for it all.
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From my heart to yours. I hope you’ll pause, and share with me 3 things you’re grateful for today in the comments below.
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#thanksgiving

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Wow I’m mad.
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And wow’d by @runmarycain ‘s astounding bravery in calling out an abusive system.
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“We need more women in power”
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Early in my career I was a running coach. I trained hundreds of runners for marathons around the world (NYC, Boston, LA, Rome, Paris). I’ve always been ahead of my time. And even back then I KNEW that a better runner was created through strength, power, and appropriate muscle.
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A strong runner was NOT created through “skinniness”
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When my clients would let me, I’d make them go through 4-6 months of strength training even before they ran 1 mile. And every time, I would turn out better runners who ran faster...effortlessly...without injuries.
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“Skinny” is not the solution to every problem. The name of the game ALWAYS is to achieve optimal body composition where you can THRIVE. And perform powerfully. And often, that means you’ll have a bit of fat on you.
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I’ve always been a proponent that women need women trainers, nutritionists and coaches. And that’s why I became one.
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Bravo Mary Cain for igniting change. (Link in HER bio to read the full NYT story)
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#marycain #running #womenempowerment #womenstrong #strong #strongnotskinny 🙏🏻 to @alysiamontano for sharing

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“I have tried EVERYTHING and NOTHING works.”
(hang with me if you’ve said this before)
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Once upon a time, a very smart, very successful, very powerful boss-babe client said to me: “Over the past 10 years I have tried EVERYTHING to lose these last 15 pounds. NOTHING works.”🤔🤷🏼‍♀️
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Flashback: many years ago when I was a younger trainer I used to buy this kind of story. I actually believed my clients when they said this.
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Flash forward: This time around I smiled, knowingly, and replied,
“I know that you haven’t tried everything...because I KNOW it’s possible for you.” .
I’ve coached THOUSANDS of women who reached their health and weight loss goals.
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And yes, it’s possible for you, too.
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Listen, weight loss is NOT easy. But...it’s also NOT impossible. You do need a few things:
1. A proven strategy
2. Commitment
3. Honesty with yourself
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The truth is, it is absolutely within the realm of possibility for you to lose weight.
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And I promise you haven’t “tried everything” because there are MANY pathways that work...if YOU work.
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I’m here to help you become better. And I can only do that if you are honest with yourself.
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So, really??? Do you truly believe that you’ve tried EVERYTHING? And NOTHING works? Look me in the eye and tell me...(ok, so maybe just pop your thoughts in the comment below 😂)
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I’d love to hear from you. Shy? DM me here. I’d love to hear your story.
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You deserve to be in the body that you know you’re capable of.
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I have zero doubts about that. Do you?
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#weightlossstruggle
#weightlossmission
#strengthtrainingforwomen
#mindsetmentor
#womensstrengthnation

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K? Good 👍🏻
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And if you still worry that strength training will cause you to bulk up. Let’s chat.
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YES, some women can add muscle more easily than others. But, it doesn’t happen as often as you might think.
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MOST women confuse other adaptations as “bulk” when really the “fluffy-ness” is coming from other reasons than true hypertrophy.
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What is your personal attitude about strength training or adding muscle? Imma a big fat YES on both #strongwomen #strengthtraining .
#womensstrengthnation #fitness #strengthtrainingforwomen

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The best testimonial of them all.
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Mine.
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You’re looking at someone who barely survived 2019. No, really.
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I looked in the mirror just now and thought, “Geez woman, I know you don’t feel your best, but....you look darn good for someone dealing with some serious health issues that nearly took you out.
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I don’t say this to braggy on my own damn self. I say this as proof of the principles I teach. My habits and practices have kept me together this year, and allow me to appear better then I really am.
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The rules I follow are SO simple, and yet so powerful. These habits have kept me out of bed, on my feet, and moving forward.
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Because of this, these principles are the foundation to what I teach my clients.
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☝🏻STRENGTH TRAINING
I’m certain this is the most important part of my system. Even though I’m not in great shape right now, I know that the shape I do have is from the accumulation of years of strength training. If you want to be in shape FOR LIFE, strength train like your life depends on it. Because it does. I have been off track in my workouts for 5 months now. And yet, I’ve been able to keep more muscle than I did in younger times in my life. Because of smart strength training the past 8 years.
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✌🏻THE MACRONUTRIENT DIET
The foundation to true health is stable blood sugar. When you have thyroid malfunction, it’s even more important. I am conscious to eat a certain amount of protein, fat and carbs at every meal and snack, nearly religiously. Your brain and organs like nice stable glucose levels, and the easiest way to achieve this is by combining protein and carbs every time you eat.
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❤️MINDSET
For a long time I believed that good biology would cause good psychology. Meaning, when your bod is on point, your brain will be too. Your brain is an organ just like your muscles, heart, liver, etc. When your biology is balanced, your brain chemistry follows. But when your biology is disrupted, your brain chemicals may be too. And this can cause MIND problems 🙋🏼‍♀️This year I’ve learned the power of being in charge of the mind, when your brain is injured.
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CONTINUED BELOW

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HOW TO BE YOUR MOST CONFIDENT IN THE WEIGHT ROOM 💪🏻🏋🏻‍♀️💯
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☝🏻Dear friend...you deserve to be there just as much as any other person.
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✌🏻I know you might feel nervous when it seems like the weights section is filled with only men. But look around...there are other women too, hoping you’ll be the brave one. Lead the way, my friend.
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💪🏻One of my goals is to improve the ratio of women to men strength training in gyms around the world. YOU can help me accomplish this. Be the change 🥰
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❤️Strength training is one of the most important things you can do for your health. It’s PROVEN to reduce the risk of heart disease, diabetes, and stroke. Are you going to let a bit of nervousness keep you from protecting your health and being the badass you want to be!?!? 🤔
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Be sure to checkout the full article over at LIVESTRONG - LINK IN BIO
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Thanks to my friends at @livestrong_com for giving me the opportunity to share my insights with the world, and to @bojanaxgalic for being my girl gang #inspo.
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#womensstrengthnation #women #strengthtraining #strongwomen #hollyperkins

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“What does lifting “heavy” mean, exactly?”
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In order to “strength” train correctly, it’s super important that you truly overload your muscles in a consistent way, progressively.
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Annnnnd this is the point when you might be thinking, “Huhhhhh?” 🤔
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☝🏻OVERLOAD | This means that you’re performing strength exercises at an effort level that truly challenges the current ability of your muscles and strength.
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In order to become #strong you literally have to force your muscles to work harder than they’re currently able to. And this is why rep range is so important.
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And now you might be thinking, “So, how many reps should I do?” and I vote: Get your hands on a well-designed program that tells you!
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There’s a lot of confusion on rep ranges these days. In my experience, my women get the best results through “myofibrillar hypertrophy” which is the result of “heavier” loads at lower reps ranges.
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✌🏻CONSISTENT | Pick a program and stick to it for 3-4 months, being religiously consistent in your workouts each week. Consistent number of workouts, consistent days of the week, consistent workout flow. Consistent allllll around 😬
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💪🏻PROGRESSIVE | Every workout you should be looking for opportunities to increase the weight load during SOME exercises.
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Strength is a bit mysterious. Some days you’ll feel strong as F#%! and some days you’ll feel sluggish. Welcome to being a woman in the gym 🙋🏼‍♀️
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“So, how much weight should I use?” is the most common question I get (other than, “Is that your natural hair color?” 😂😂😂) Your weight loads are dependent on your current ability! 50 lbs might be hard for me, but easy for you. It’s ALL about YOUR body and it’s current ability.
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1. Technique trumps EVERYTHING
2. Follow the rep ranges in your programming
3. The last 2 reps will tell you if you have the right weight load!
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YES, you can become stronger.
NO, it doesn’t mean you’ll get bigger.
YES, it’s hard work.
NO, it doesn’t matter what your age is!
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Ok, tell me your thoughts. Does this kind of post help you?
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#womensstrengthnation #strengthtraining #fitness #womenempowerment #strongwomen

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Quite possibly one of the biggest honors to date, being featured in my hometown newspaper. SUCH an honor! 💯🤪🙋🏼‍♀️💃
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I grew up in a small town in Pennsylvania, and it still holds my heart. I think the safety and community of a small town provided me with the confidence to expand my wings and fly. I loved growing up in Warren, PA, but knew that the things I needed to do required me to leave home.
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After 25 years in the fitness industry, I still LOVE every darn thing about it. I LOVE sharing my passion for strength training, nutrition and healthy living. I LOVE watching my community become stronger, leaner and happier.
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Thank YOU for being here with me, and giving me the great honor to be a part of your fitness journey. It’s SO much more fun to talk fitness and nutrition with an interested audience 😂😂😂
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And THANK YOU to all of my friends in Warren, PA, The Warren Times Observer, Jon Sitler and Heidi Carlson
@warren_times_observer
@jonsitler
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#womensstrengthnation #hollyperkins #strengthtraining #fitness

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Thursday night problems 🙋🏼‍♀️
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Can you relate? K, good 👍🏻

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WHAT MATTERS IS THAT YOU GET BACK UP
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Guess what? You’ll stumble. You will “fall off the wagon” (especially if you’re always trying to stay ON a wagon)
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Regardless of your mindset around healthy habits, you are going to experience times when you are off track. It happens to ALLLLL of us!
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Last time I was on track I said to myself, “Alright, THIS time I’m going to STAY on track! I am NOT going to stumble.”
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And guess what? I STUMBLED. What’s the saying...”Want to make God laugh, tell her your plans”? (...yes, God IS a woman...am I right!?)
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DESPITE a very sophisticated understanding of my body, despite a high level commitment to my health, despite an incredible ability to stay disciplined....I stumbled.
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Because life had other plans for me.
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I’m now convinced it was me against the universe in a brutal knock-em-down, drag-em-out battle to make me STOP.
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Stop and reassess. Stop to find out who my true friends are. Stop to embrace my nearest and dearest. Stop to ask myself,
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“What do I REALLY want in this go-around?”
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When I saw myself in the mirror just now I was like, “Hol, you look pretty darn good for someone who just had the shit beat of her.” Over the past few months I’ve had many people tell me I look good “for a sick person” 😂😂😂
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I attribute this to an entire life of taking really good care of myself. The habits that I’ve cultivated all these years have sustained me, even through the hardest of times. I’ve always said, adopt habits that you can stick with every day. Strength train religiously just like you brush your teeth. Eat like your life depends on it.
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Because it does.
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So I ask you...What do YOU really want in this go-around? Are your habits strong enough to sustain you even during the tough times? And if you’re off track, guess what? Me too. It doesn’t matter that you stumbled. What matters is that you GET BACK UP.
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Talk to me. Are you off track right now? What’s ONE SIMPLE habit you can do today that will start to get you back on track?
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From my heart to yours....
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#womensstrengthnation #strengthtraining

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My forever #MCM 🐶❤️
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Buckley Perkins, my friends.
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#internationaldogday

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MAJOR announcements are starting right NOW!
✨💫⭐️✨💫⭐️
First up: I am so beyond (like, BEYOND beyond) to be speaking at The Nook Retreat in September.
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The Nook Retreat is a unique, 4-day experience held at Idaho Rocky Mountain Ranch in Stanley, Idaho.
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Not an escape, but a place for women with nothing to prove and everything to create. It is a place for you to take a moment to pause and catch your breath.
🙋🏼‍♀️
And...spend some quality time with me.
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I’ll be talking about how you can build more personal strength through the art and practice of strength training.
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It’s going to be really special and I’d love for you to come along.
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Other session topics include
* Writing with Authenticity
* Accessing & Activating Your Dream
* Natural Leadership
* Mental Fitness for Extraordinary Outcomes
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Last I heard there are only 10 spots left. This is an intimate event, where you can connect with other incredibly influential women (and moi) and talk big questions, be challenged physically and be inspired mentally.
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DM if you’re interested in attending or want more info.
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You can also learn more via the link in my bio.
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@thenook_online

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🙋🏼‍♀️ Who’s with me???
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💯🍑👍🏻
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Happy Sunday, friend!
❤️❤️❤️

© Holly Perkins 2019

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