Supermarket Stars – Holly Perkins

My Account

0Shopping Cart

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

Connect with Holly

Recent Posts

How to Avoid Sabotage When Tackling New Goals
The Strength Workout I Taught a Supermodel
30 Minute Body STRONG Workout
Why Your Glutes Are EVERYTHING
Bare Minimum Strength At Home Workout

Holly on Instagram

hollyperkins

STRENGTH TRAINING FOR WOMEN + The Macronutrient Diet | Author👉🏻Lift to Get Lean
Contributor👉🏻Women's Health+Prevention+SELF+
Buzzfeed+Shape

While there are other reasons that you might not b

While there are other reasons that you might not be getting results from your strength training, these are the most common things I see in my community and with my private coaching clients.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I believe that a woman's body truly is different from a man's when it comes to strength training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You process carbohydrates differently.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are more prone to overtraining.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your desires for muscle shape and size are different.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The last thing I want you to do is start killing yourself in the gym. Work SMARTER, not harder.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What workout do you have planned for this weekend? I'm SO excited - I'm trying out a new gym tomorrow!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love this info? Please share! And drop some love below in the comments below!

3 Valuable Moves for Abs 💥 . But first, let me

3 Valuable Moves for Abs 💥
.
But first, let me share something with you.
.
In my experience, I believe that a "strong core" is less important than what you may have heard. Yep. Hear me out...
.
Yes, having strong abdominal muscles is important. But, it's no more important than having strong muscles alllll over your body. In truth, your abs don't have nearly as much potential and value as the other bigger muscles like Latissimus dorsi, Glutes, Quads, and Hamstrings. When these muscles are STRONG you are not as dependent on a "strong core".
.
For years I listened to experts more knowledgeable than myself at the time, and focused on helping my clients get a "strong core". You've heard this, yes? There are still many experts that emphasize how important your core strength is.
.
But in my experience, I never got very far with my clients by focusing on their abs. It's why I don't overemphasize ab workouts in my programs.
.
But when your glutes, back, legs, chest and shoulders are strong it's EASY to get enough core strength, because you're not relying on your abs for support. You're using the MAJOR muscle groups of your body to power you, and avoid injury.
.
Back issues? I believe it has way more to do with lower body function (and glute strength) than it does abs. Give me a "Hell yeah" if you've ever had a back injury, worked on your core for months, and still had back issues 🤔🤔🤔
.
This all being said, yes, do some ab work each week! Just know that you don't need nearly as much as you think you do. Most of the time 9-18 sets per week is plenty!
.
Here are 3 of my favorite Ab moves that you can use. I like these three because they address core function three different ways:
1) an unstable isometric plank
2) upper body torso flexion with resistance
3) lower body torso flexion
.
I'd love to hear your thoughts. Does this approach to total body strengthening make sense to you? Drop me some love ⬇️

She asked me if anyone has ever failed when workin

She asked me if anyone has ever failed when working with me.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It was the first time someone asked the question that way and it caught me off guard. Of course, I like to think that every single person I've ever worked with has gotten WOW results.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But it just doesn't happen that way.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I told her this: "Yes, there are women that I have worked with who didn't get the results they wanted. But they are few. And far between."⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Because if you show up, do the work, take action, and follow the plan, you're going to get from it what you put into it. I have some truly exceptional, jaw dropping transformations that prove this.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But the program only works if YOU work. This isn't "tough love" "suck it up" masculine, pushy speak to make you feel bad about yourself. It's the truth. If you're feeling bad about yourself because the program didn't work for you, I encourage you to look at it differently.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, there are programs out there that don't work. But, most of the time, YOU have to make the program work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know it doesn't feel feminine and loving and gentle and supportive. I know. And sometimes we all need that, for sure. And, I know that sometimes we need someone to be tough with us, stand up for us, demand us to be better. I believe this why @jillianmichaels was so successful on The Biggest Loser. (Somedays I wish I had her as my mom 😂)⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And sometimes, what will make you feel powerful, and strong, and victorious, and accomplished....is standing upright in honor of yourself, and taking action to MAKE your goals come true.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have the power. You REALLY do. I've seen it. I know it. And I know you can do it too.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have a fun challenge, if you're up for it. Comment below sharing 1 behavior or attitude that you know needs to change in order for you to get better results. If Jillian Michaels were standing next to you demanding more from you, what would you tell her? Comment below...

Strong glutes create a strong life, and here's why

Strong glutes create a strong life, and here's why...
.
There was a time when I was constantly in pain.
.
Knee pain? Yep. Couldn't sit through a movie.
Hip issues? Yep. Was in excruciating pain every time I stood up, and was crippled after runs.
Back injury? Yep. And this is why you don't want to cue a "flat back" during deadlifts 😣
Shoulder issues? YEP. And this is why I never program push ups.
Neck problems? Yeppers! This is why it's super important to keep your head in alignment during exercises
.
And each time I got injured, I went straight to my rockstar physical therapist and he got me on the right path.
.
And every single time, the problem traced back to my glutes. You read that right: Even neck and shoulder issues are linked to how strong and functional your glutes are. Strong glutes mean nearly every other joint in your body will be improved.
.
All these years later, I'm pretty much bulletproof 💥
.
How These Moves Create a STRONG Body (and a great lookin booty to boot)
1. Quadra Ped: If you've ever had a back injury, you've done this exercise in physical therapy. It's incredible for strengthening your posterior chain in a low-load, low intensity way. It connects the timing of contraction between your hamstrings and glutes, and reinforces a neutral spine.
2. Hip Extension with (or without) an Ankle Weight. Strengthens the hamstring in proportion to the glutes. It's important that your glutes are stronger than your hamstrings, and this move helps.
3. Bulgarian Split Squat. This is called a "closed chain" exercise and it's extra good because it strengthens each leg independently of the other. You know how you have one leg works great and the other not so much? This move balances out asymmetries.
.
You’ll learn to master these moves in The GLUTES Project, my full body program. Check the link in my bio to learn more, and let me help you become bulletproof too 💥

According to statistics, this is the week when mos

The LAST reason to be strength training... . Is fo

The LAST reason to be strength training...
.
Is for weight loss.
.
Listen, I get it. After almost 30 years as a trainer, I can count on one hand the number of clients who didn’t want to lose weight. Because almost everyone wants to lose a few. I get it.
.
And I want you to lose that weight. If that’s what you want, it’s important that you do it. It’s important for your heart and soul, and so you can stop thinking about it.
.
At the end of the day, I’m here to help women live bigger and better lives. The conversation here is fitness, but it goes so much deeper than that.
.
And even though you want to lose weight, it’s the LAST reason to be strength training.
.
Top 5 Reasons to Strength Train
.
5. To lose weight
4. To look great
3. To promote optimal hormone balance
2. To reduce your risk of heart disease, diabetes, stroke and osteoporosis
1. Because it makes you POWERFUL
.
I want you to lose the weight. And with the right program, you will. But...it’s the LAST reason to do it.
.
Do it because it will change your life. Focus on allllll the incredible benefits, all the ways it makes you better.
.
I’m curious, what are your top reasons for strength training? Drop a comment 👇🏻

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

I’m starting a new club.
.
It’s called the “No Measurement Device Club”
.
Wanna join?
.
I remember a time just 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.
.
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.”
.
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.
.
The goal is to become strong, fit, and lean. And the scale really doesn’t tell that story.
.
Wanna join my club?
.

I learned to stop punishing myself into shape. . T

I learned to stop punishing myself into shape.
.
That sounds so...elevated. In truth, I was forced into the learning. I wasn’t brave. I wasn’t bold, or confident. I got to the point where the discomfort was so bad I HAD to change my ways.
.
I couldn’t PUSH anymore because my health wouldn’t allow it. Each time I pushed, I would get knocked down again.
.
So I learned to start celebrating myself into progress. And guess what? It’s a whole lot more fun and way more productive!
.
So now it’s an integral part of how I coach clients to success. It’s funny, most often when I ask my clients how they’re doing the first thing they say is...
“Well, I’m mad at myself because I drank too much last weekend...” or “I kinda fell of the wagon and failed so...” It’s incredible how automatic negative self talk is!
.
If I asked you right now, “How are you doing?” do you immediately go to something negative? Or a struggle you’re having?
.
I did this forever! I focused on what was wrong and how I could fix it. I literally punished myself into better shape. It’s insane! And it has a shelf life.
.
The thing is, you attract more bees with honey, honey. Get it? I watch my clients get better results, faster, when they ditch the negative stuff, and start focusing on all the wins, the good, the accomplishments, no matter how small. (proud of myself for eating kale and Brussels sprouts today 🙋🏼‍♀️
.
Try it out...Here’s what’s working for myself and my clients:
1. Be on the lookout for negative self talk. Just start to observe it. (and how darn frequent and persistent it can be! 😂)
2. Consciously CHOOSE to look for the progress
3. Always, start first with a win. Acknowledge and celebrate every little tiny success or sign of progress, no matter how small.
4. Do it over and over and over until it starts to click in.
.
And watch the magic start to happen. It’s another way of saying,
.
LOVE yourself to progress.
.
It’s a lot more fun and it works better.
.
So, how are you doing today?

If you feel pooped, listen up. . My next book real

If you feel pooped, listen up.
.
My next book really should be about fatigue, because I am a QUEEN on this topic. You too? K, let’s discuss.
.
In my opinion, there are two kinds of tired 1) the general, end of day, “I’m tired” kind of deal, and 2) the deep, soulful, existential exhaustion. I know ‘em both very well. In fact, this is one of the top complaints I hear from my community and my clients.
.
How often do you say, “I’m tired”? Everyday? More than once a day? Get this, I used to say it alllll. day. long. I swear I said it 14 times a day. And now, I rarely say it. Two reasons:
1. I learned that words are reality. What I say, I become. Waking up and saying, “I’m tired” simply creates more tired. So I stopped saying it.
2. I started using strength training more effectively and consistently.
.
If I get off track with my strength workouts, I feel it. The fatigue slowly and quietly starts creeping in. I find myself waking up draaaaging and heading straight for coffee.
.
And when I’m 💯 with my strength workouts, I pop out of bed enthusiastically. I feel like I have juice. I feel energized and powered. I feel young again.
.
Why Strength Training Reduces Fatigue
.
1. Your body is held up in space by your muscles, not your bones. All day long your body is fighting against gravity, and the work falls 100% on your muscles. Weak muscles mean weak upright human, lol. Strong muscles are more fatigue resistance.
2. For most women, an increase in muscle means an increase in testosterone, the elixir of life! (I’m sorry no, red wine is not the elixir of life 😂) Strength training helps to balance hormones, bringing estrogen and testosterone into better balance.
3. A comprehensive research review by O’Connor et al. showed the mental health benefits of strength training included a reduction in depression, anxiety, and fatigue. Mood disorders and symptoms of depression contribute to fatigue.
.
Strength training is one of the most powerful things you can do. Be consistent, focus on straight sets with rest in between, and progressively increase the amount of weight that you use during workouts.
.
Tag a friend who needs this!

What happened when I stopped saying "I want to los

What happened when I stopped saying "I want to lose weight."
.
Years ago I was in a very different place. My husband at the time would get so annoyed with me because I was always saying, "I need to lose weight" - and honestly, I was so sick of hearing myself say it, I could understand his frustration.
.
Side note: I don't talk about my ex much, because I tend to be all business here, lol. But, he is still one of my favorite people ever. We are a beautiful example of conscious uncoupling (Gwyneth would be impressed 😂)
.
I woke up one day and was like, "STOP with the "losing weight" bullshit already! How about we focus on getting strong and lean???"
.
And that's the day my life changed. It took me about a year to seriously transform my body. When you stop focusing on “losing weight” and start focusing on something positive, it fuels change in the most supportive and loving way. .
The incredible thing is that I literally stopped using the words "I want to lose weight" and "I feel fat.” I didn't even really intend to stop saying it - it just happened. Because I didn't feel fat anymore.
.
As I got serious about strength training, everything about me changed. I didn't FEEL fat anymore, so there was no reason to speak the words. I lost weight on the scale, but it didn't even matter because I felt TIGHT and lean. The jiggle was gone.
.
If you aren't making progress by changing your self-talk, try reverse engineering it. Focus on what you DO want (to feel smaller, tighter and leaner) and get serious about strength training. It truly is magic for a woman's body.
.
My Top 3 Tips for Strength Training That Actually Changes You
.
☝️Pick a program and STICK WITH IT. In my experience, women tend to bounce from one workout to the next, to the next, to the next without allowing enough time for true progressive overload.
✌️🏻Make sure the last two reps of every set are about 30% sloppy. If the last two reps are a perfect as the first two it won’t change your muscle.
🥳 Make sure your cardio and nutrition programming SUPPORTS your strength program. (I personally don't believe that a low carb diet is ideal when strength training)
.
Let me know if this helps ❤️

Sunday morning vibes 🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️
.
A little secret of mine is that coffee is hands-down my only crutch. It really isn’t good for me, but boy I LOVE it soooooo. It’s my best friend 👩🏻‍🦰☕️
.
Years of learning how to eat right for my bod means I don’t have any food or sugar cravings, and can pass up most beloved foods like pizza, chips, wine.
.
But coffee...it’s my THING! I see a coffee shop and it’s like a magnetic pull.
.
What‘s your thing?
.
#coffee☕ #coffee_time
🙏🏻🙏🏻🙏🏻 @michprom for today’s #inspo

And this one decision makes all the difference. .

And this one decision makes all the difference.
.
When you work through something physically grueling, you come out feeling accomplished. Empowered. Successful. This alone is an incredible remedy for feelings of depression and anxiety. And it’s exhilarating.
.
It’s also the moment when a magical cascade of biology kicks in. This moment is SO important if your goal is to create a smaller, tighter, leaner body.
.
This moment is essential for moving beyond your current strength and into a new kind of real power.
.
If you want to change your body (and your life) this moment is GOLD 🏆🔑🏅
.
.
.
#strengthtrain
#womensstrengthnation
#TheGLUTESProject
#weightliftingwomen
#glutesonfire
#strengthworkout
#womanstrong
#strengthtrainingforwomen
#glutestrength #weightliftingmotivation
#strengthbuilding
#hollyperkins

IN CASE YOU’RE QUESTIONING WHAT’S POSSIBLE . N

IN CASE YOU’RE QUESTIONING WHAT’S POSSIBLE
.
No, your age does NOT keep you from achieving your best body. Lemme repeat that just in case you didn’t fully hear me...
.
YOU’RE AGE IS NOT KEEPING YOU FROM THE BODY THAT YOU WANT.
.
This past decade brought me the most inspiring clients ever. And they showed me what’s possible at EVERY age.
.
I’ve been sitting on this before and after photo for awhile. I wanted to share it at the perfect moment. I wanted to make sure you saw it just when you needed it most.
.
As you consider the things you want to create in this next decade, I want to show you what’s truly possible.
.
You CAN have the body you want. You CAN become stronger. You CAN leave behind the old you, and create a new one.
.
At the age of 67, Lorraine achieved this transformation in 4 months. FOUR MONTHS. And she has grand-babies!
.
And before the “before” photo, she once weighed 226 pounds. She lost nearly 100 pounds and gained muscle. Lorraine is the PROOF you need right now.
.
I want you to see this because you need to know that it’s POSSIBLE for you too.
.
And just in case that little voice of negativity and skepticism just chimed in...
.
Lorraine achieved this by 1) Changing her strength training protocol 2) Eating 50% of her daily calories from carbs 3) Preparing her own food at home 4) Getting smarter about cardio
.
So. As you are thinking about the year ahead...
.
Dream big
.
Believe big
.
Play BIG
.
I’ll be cheering you on.
.
@lobirddek
.
#strengthtrain
#weightliftingwomen
#glutesonfire
#macrosmatter
#strengthworkout
#glutesworkout
#womanstrong
#macrosonpoint
#strengthtrainingforwomen
#trackingmacros
#glutestrength
#weightliftingmotivation
#strengthbuilding
#womensstrengthnation
#hollyperkins
#TheGLUTESProject

HOW I TRANSFORMED MY BUTT 👍🏻 . Your Glutes a

Happy Thanksgiving! 🍁 🍽🦃 . Deeply gratefu

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.
.
Above all, I hope you are grateful...for it all.
.
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.
.
#thanksgiving

© Holly Perkins 2020

Terms and Conditions
Privacy Policy

What Works On Cellulite

Transform Your Tush