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Protein Perfect Breakfast Cake
How To Create Your Own Training Plan
Live Community Workout with Holly Perkins
All Upper Body | Strength At Home
Full Body Stretch and Recover

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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

Tea Time. In today’s episode I share some though

Tea Time. In today’s episode I share some thoughts on the difference between “losing weight” and getting lean.

While it may seem like a simple language shift, this mindset change can really set you up for greater success, and more happiness in your strength training journey.

Hope you’ll check out this episode of Tea Time with Holly.

When you are strong, you are invincible. . You fee

When you are strong, you are invincible.
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You feel confident...empowered...unstoppable.
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When I trademarked Women’s Strength Nation I had a mission...
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Inspire women around the world to use strength training to transform their body...and their life.
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Because the Universe is so magical, it supported me by giving me the opportunity to partner with @womenshealthmag to write my first book Lift to Get Lean.
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This “modern bible of strength training for women” is still on shelves.
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The Key magazine did a feature story on me (Kappa Kappa Gamma, I’m so happy that I am a...) and because of that feature, my fellow sister @marianne.ward.169 bought the book.
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Marianne is the head of a huge humanitarian effort with the UN in Sudan. She started strength training because of my book, and became a beloved client and friend, and now spreads my gospel in Africa.
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I received this photo of @nuhamakawi who started her strength training journey because of this little book. It was an incredibly powerful moment when I realized...
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We did it. My mission to inspire women around the world to start strength training has succeeded. We made it to Africa!
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Let’s keep this mission going STRONG 💪🏻 and help more women!
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If you haven’t started your strength training journey, or want to ensure you’re following an effective program, I’m offering you a free 6 Week Strength and Cardio Program. You’ll get video tutorials for every move (home and gym), sets and rep progression, as well as smart cardio planning. Click the link in my bio here on IG to get free access ❤️
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Share it with a friend and let’s spread the gospel!
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Every woman deserves to feel strong, empowered, and unstoppable.
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Are you with me?

I’m starting a new club. . It’s called the “

I’m starting a new club.
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It’s called the “No Measurement Device Club”
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Wanna join?
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I remember a time about two years ago. I hadn’t been weighing myself, but knew I had lost a ton of weight. I was strength training and loved how I looked and felt. I had changed my diet and the weight literally fell off.
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Just for the hell of it, I decided to weigh myself to see where I was, CERTAIN that I’d be at my “skinny” weight of 121. Instead, the scale told me I was 128. I was like, “WHAT!? Insanity.”
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And I marched that measurement device right on down to the trash bin outside. And never looked back. I have NO idea how much I weigh right now.
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The goal is to become strong, fit, and lean. And the scale really doesn’t tell that story.
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Wanna join my club?
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It all starts with strength. And the first step is to follow a progressive resistance strength training program that’s based on the science of building lean muscle.
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All of my programs are evidence based and backed by TONS of research.
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If you need an effective (and free) program, you can download my 6 Week Strength Plan for Home and Gym Workouts via the link in my bio. I give you the exact formula I use for myself and for my clients with video tutorials of each move.
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Questions?

You’ve been told to “keep your back flat” an

You’ve been told to “keep your back flat” and here is why that’s bad advice 💫
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Here are two of my favorite strength moves where you’ve been told to keep a “flat back”
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In truth, your back is not designed to be flat - you’ve got two big curvatures, and two smaller ones.
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Keeping a “flat back” on moves like these is the fast track to a back injury or muscle strain (🙋🏼‍♀️I speak from experience).
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You actually DON’T want a flat back.
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I’d love for the fitness industry to stop using this phrase. What’s more accurate is to “Brace your spine, and hold a neutral arch.”
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After 30 years of coaching humans I know there are 2 kinds of people...
☝🏻Those who tend to OVER arch their lower back
✌🏻Those who tend to UNDER arch their lower back 🙋🏼‍♀️
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In order to check your tech on this, it’s important to use a mirror or shoot video of yourself from the side so you can learn more about how YOUR body moves.
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You want SOME curvature in your lower and mid back.
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How to do it?
- Start with soft, slightly bent knees. This unlocks your pelvis and let’s your spine fall into place.
- Brace your core muscles as if preparing to get punched in the tummy. Your abdomen should contract inward, towards your spine.
- Practice rotating your pelvis anteriorly (arched back) and posteriorly (flattened lower back) to find neutral
- Contract your Glutes at the end of hip movements. This helps with Glute firing and stretches the hip flexors.
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In these videos I’m showing 2 of my favorite moves, 3 different ways: Romanian Deadlift and Bent Over Rows with dumbbells, barbell and kettlebell.
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Fun fact: In my 30’s I pulled my back doing RDL working out with a trainer friend because he kept pushing me to “keep a flat back” Even now I still need a bit more lower back and upper back arch 💪🏻
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Body transformation is a process and journey, not a 6 week event. It’s ok if you haven’t mastered this yet ❤️
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Curious: Do you incorporate these two moves in your workouts?

I thought I was eating “healthy” and yet, I al

I thought I was eating “healthy” and yet, I always felt terrible, was always constipated (tmi?🤣) and felt bloated and fat all the time.
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There was a time my then-husband sat me down and said, “WOMAN, would you stop saying “I’m fat” all the time?” 😂😂😂
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That day I realized things had to change. In my head I knew that I wasn’t “fat” but because my diet wasn’t right, I was bloated and retaining water - and that made me feel congested and fluffy.
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I never felt well, never looked lean, and always had digestive issues.
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If you struggle with the same, I get it!
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After many years of strategy, and trial and error, I now eat VERY differently (swipe to see today compared to what I used eat)...
(and don’t miss the last one if you need a smile today)
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Listen, there is a solution. It may not be a straight forward path, but there IS a reason you don’t feel well, or see the results of your efforts in the gym.
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And it usually starts with food.
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It’s important to have a foundation of strength training and strategic cardio - but - if your nutrition isn’t right, you won’t thrive.
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If you suspect your diet is to blame, it probably is. And sometimes it’s not as simple as eating “whole grains, lean proteins, and healthy fats” as you’ve been told.
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Can you relate? I’m curious how many other women share my struggles too.
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Let me know in the comments below (hey, that rhymes 🤣)

Tea Time. “ I am no longer excepting the things

Tea Time. “ I am no longer excepting the things I cannot change. I am changing the things I cannot accept”
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Today’s Tea Time with Holly is inspired by this quote from a card I received recently.
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You can love yourself unconditionally and want to be better.

Body and Happiness 🌙 For SO long I believed tha

Body and Happiness
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For SO long I believed that I’d be happy once I achieved the body goals I had in my mind’s eye.
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In truth, I actually DO believe that the achievement of goals IS part of a path to satisfaction in life.
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And I’m certainly happier when my body is healthy, strong, pain-free, and energized.
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But...it’s also possible to BE HAPPY NOW...with the body that you have, in its perfection, while you’re on the path to making it better - whatever YOUR definition of better is.
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You can want “better” AND honor, cherish, love, and adore the body you currently have.
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Once I got that straight everything changed.
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Today I encourage you to truly celebrate all of your wins, all of your progress, all the things you dig about yourself.
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Then, objectively identify one aspect of your health or body that you’d like to be better.
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And go after it. Because you can have both: happiness and self acceptance now, and the health and body you want tomorrow.
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You deserve it all, my friend. And it IS possible.
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❤️❤️❤️

Shoulders The National Institutes of Health repo

Shoulders

The National Institutes of Health reports that shoulder pain affects 18-26% of adults at any point in time.
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If you’ve suffered from shoulder issues or injuries this post is for you!
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Neck discomfort or pain? The problem may actually be your shoulder girdle instead of your neck. When my clients complain of “holding stress in the neck” I know that some good shoulder strengthening will do the trick!
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The key to success with these exercises is...
1. START LIGHT! The muscles around the shoulders are actually very small, and often weak. Start with a very light band or a 2 or 3 pound DB.
2. SET the joint! In the first video I demonstrate how to retract and depress the shoulder joint before beginning the move.
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“Shoulders back and down” is one of the most important positioning cues for nearly every strength exercise.
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I’m curious for my mental Rolodex: have you suffered from shoulder issues now or in the past? Let me know below!

What does lifting “heavy” mean, exactly? . In

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, consistently and progressively.
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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 relevant.
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How many reps should you use? 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 look for opportunities to increase the weight load during SOME exercises.
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Strength is a bit mysterious. Some days you’ll feel super strong and some days you’ll feel sluggish. It’s normal.
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“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 pounds might be hard for me, but easy for you. It’s ALL about YOUR body and your current ability.
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1. Technique trumps EVERYTHING. I review this in more detail in my book Lift To Get Lean.
2. Follow the rep ranges in your programming that’s right for your goals.
3. The last 2 reps will tell you if you have the right weight load. Choose a weight load where the last two reps are truly hard, and cause a breakdown in your otherwise excellent technique.
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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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I always share great tips during my free Saturday workouts. Join us for a strength-based workout. It’s free, but you do have to sign up. Link in bio.

4 Transformational Moves for Legs, Chest, and Shou

4 Transformational Moves for Legs, Chest, and Shoulders
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If you know me, you know I love a split squat or two. And upright rows? When done correctly, they’ll completely transform your deltoid cap.
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if you’re looking to develop strong and toned arms, I have found the targeting the deltoids is a shortcut.
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this is an excerpt from my full length, follow along workout that I did for the #shapesquad workouts with @shape
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Check out their IGTV tab for the full workout.

Tea Time with Holly. 5 Supportive Ideas For Your B

Tea Time with Holly. 5 Supportive Ideas For Your Body Transformation Journey
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Regardless if your goal is to get lean, gain weight, lose weight, or just feel better, there are some key considerations that are super supportive.

Join me every Monday at 1 PM ET for a new episode of Tea Time with Holly.

If I were stranded on a desert island and could on

Last week I was able to fly from rural Pennsylvani

Last week I was able to fly from rural Pennsylvania to Los Angeles to surprise one of my best friends.
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She just bought her first home and it’s a big deal as a she’s a single woman. I wanted to be a part of it, celebrate, and support her.
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I found a wonderful Uber driver who was willing to take me 3 hours outside of LA for a reasonable price so that I could surprise her at the new house. We both cried.
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Another driver brought me back to LA today. As we arrived, I realized I forgot my computer in Orange County - an HOUR away.
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As I was frantically trying to figure out how I was going to get my computer, the driver said: “I’ll got get it for you. You can trust me.”
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He dropped me off at my friend’s incredible home in Venice Beach and drove all the way back to Orange County to retrieve my computer for me.
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I felt so much gratitude for him - and for the ability to pay him well for the service.
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And here I am, safe and comfy, with my computer, a guest in the home of a generous friend.
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This isn’t a rambling story about my day.
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This is PROFOUND appreciation and gratitude for this incredible country that I live in.
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That a single woman is able to buy her own home. That another single woman could travel around safely. That TWO wonderful Uber drivers took care of me. That I have a lovely place to stay.
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All of this would not be possible without the men and women who have served this country. Who died so that we could live our lives in the ways we choose.
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I don’t take any part of my life for granted. I recognize how privileged I am - in ALL ways.
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My father is a veteran. His brother died in service. They sacrificed so that I could enjoy this life.
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I know our country has problems. I know we have a ways to go.
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And still...I can’t imagine living anywhere else. I love this country. And feel honored to be here.
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#memorialday

Just because you haven’t succeeded yet, doesn’

Just because you haven’t succeeded yet, doesn’t mean you won’t.
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I remember struggling so hard to feel well, energized, strong and lean.
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I worked SO hard, and yet rarely looked much different. It seemed like nothing worked for my body.
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While it took me too many years to reach my goals, it shouldn’t have taken so long.
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I literally tried everything yet nothing worked.
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Same???
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I so get it.
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You work hard. You show up. You do all the things.
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And yet, nothing seems to change. You don’t feel the results are there.
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You start to believe that your body is different. Or broken somehow.
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I promise you, it’s not.
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Here are some things I learned along the way that really helped me transform my body...
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❤️ Fitness level reflects workouts, but aesthetics is more related to nutrition
🧡 Your body will change over time, but your age really isn’t as much of a limitation as you may think it is
💛 Some women do add muscle more easily than others, and, the more muscle the better! Don’t miss out on the metabolism-boosting benefits of lean muscle mass
💚 Cardio should be the icing on your strength training cake. Cardio is important, but strength training will transform you. Build all of your other weekly activities on a foundation of 3 to 4 strength workouts per week
💙 If low carb isn’t working for you, it isn’t working for you. I drop body fat faster when my daily carbohydrates are above 50%. Genetic testing shows that most women will see better results above 45% carbs
💜 Consistency. Consistency. Consistency. Your weekend habits really do impact your results even if you’re a saint during the week.
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What do you want to know about achieving a smaller, tighter, leaner body? Let me know in the comments below.
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And if you’re struggling with any of this, please know you’re not alone. Send me a DM if you want to talk about some solutions.

This goes out to my ladies who believe that it “

This goes out to my ladies who believe that it “just gets harder” as you get older ❤️
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I hear you, and I see you. I honor your struggle, because it’s REAL. And...
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I promise you can work with the beautiful body you’ve been given, and make it better than ever.
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It’s true that your body changes as you age. Some of it is hormones, and some of it is lifestyle. It’s true- you change.
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And I’ve personally watched hundreds of my clients...
🌸 Become stronger
🌼 Get leaner
🌻 Feel better
🌹 Look fierce and sexy as hell
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What has helped me personally in the past is this:
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Is it POSSIBLE for me to be a little better than I am today?
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Am I ABLE to become more fit?
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Is it WITHIN THE REALM of possibility for me to take action towards the woman I want to be?
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And the answer is always
yes
YES
YESSSSSSS!
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Move towards what you want and I promise you’ll see that - regardless of age - you are already fabulous AND you CAN become better than ever.
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From my heart to yours ❤️❤️❤️

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