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Recent Posts

  • Get You Sweaty Superset Workout
  • The Difference Between a Meal and Pre Workout Fuel
  • How to Train Arms (Effectively)
  • Live Community Workout with 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

Holly Perkins, BS CSCS
Fitbit you LIE! . I’ve taken 15 steps today 🙋 Fitbit you LIE! . I’ve taken 15 steps today 🙋🏼‍♀️ . How’s YOUR fitness going today?
Band Only Workout for Chest + Triceps🌟✨💫 ( Band Only Workout for Chest + Triceps🌟✨💫 (perfect for home workouts) . Thank you for the all of the feedback on these videos. Seems that everyone loves this style of post for saving for later workouts. . This one rounds out the past two video sequences giving you the perfect 3 day split for any given week! . Refer back to my last two video posts and use all 3 this week. . Ya know what's missing??? . HIIT + Abs!!!! (Coming soon) . 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. . 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) . ☝🏻Band Chest Press ✌🏻Band Chest Fly 👍🏻Band Triceps Pressdown 💪🏻Bench Triceps Dips . 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...⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Amiright???⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make someone smile today and share this with your mom friends 😂
Monster Cookie Overnight Oats 💫⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I believe that balancing macronutrients is a powerful way to improve energy, balance blood sugar, fuel workouts and effortlessly burn fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes..."effortlessly"⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 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.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I teach a 50/25/25 breakdown of carbohydrates, protein and fat, and this recipe is nearly perfectly balanced!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've adapted it from my friend Lauren over at @zestfulkitchen and it's ammaaazzzzing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Simply combine all ingredients and let sit overnight. Makes 3 servings of 368 calories each.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 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⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now you don't have an excuse to skip breakfast. Or an afternoon snack 😝⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Enjoy ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀ #TheMacronutrientDiet
Are you with me, friend?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Drop a 💪🏻below if you're feeling this today.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❤️❤️❤️
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???⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔🤷‍♀️
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?"⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was in such a great groove, in flow, on top of my workouts, and eating on point.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And then the world took a turn. And now I'm...just off.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can you relate?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Does it feel like this "new normal" is not so normal?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is your routine so far off track you're lucky to find your way to bed at night?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hear you. loud. and. clear.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Something to keep in mind....⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This too shall pass.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hold up....no eye ball rolling. This TOO shall pass!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 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.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are some things that will help you create good momentum and keep you from falling too far off track.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☝🏻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 😂😂😂⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Abusing yourself into progress is so last year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It feels terrible and doesn't really work in the long run.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌🏻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.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's ok if you're feeling off track right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's ok if you aren't at your best.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's ok if you feel lost and confused.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And...you have all the power inside of you to rise up, do better, and gracefully make your way through this.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm cheering for you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 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
What happened to that girl who was larger than lif What happened to that girl who was larger than life?⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Where did she go?⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is that you've been humbled in the healthy way that life intends for you in this lifetime?⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or is it that you've been stifled...criticized...and belittled into something smaller? It might look like humility...but is it?⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ What dreams have been squashed because someone told you to "be realistic"?⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ That someone who couldn't dream as big as you. That someone who gets scared by grand ideas.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't be realistic.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be huge.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be massive.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be "way too much"⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because that's what's going to set your spirit on fire.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You want to change your body into something extraordinary? DO IT.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You want to do something radical, and revolutionary, and ground breaking?⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ DO IT.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'll be over here cheering hard.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
3 Moves to Fire Up Your Glutes (and Counter Too Mu 3 Moves to Fire Up Your Glutes (and Counter Too Much Sitting) . Sitting really is the new smoking. Here's why... *Research shows that those who sit for most of the day are twice as likely to develop heart disease *Mood disorders, depression and dementia are all linked to too much sitting *Prolonged sitting shortens muscles like hip flexors and hamstrings, and weakens the core muscles, causing poor stabilization of the pelvis. *An object at rest stays at rest (unless acted upon by a stronger force) . I recommend standing up, moving, and doing corrective exercises every hour (unless you're binging Tiger King) . These 3 moves are great to use throughout the day to improve muscular contraction of the glutes, pelvic alignment, and hip mobility. . ⭐️⭐️⭐️These moves are particularly dependent on your mental focus. Really concentrate on activating your glutes when performing these and squeeeeeeze hard. . Prone Leg Raise: Try to relax everything except for your glutes, and a little bit of hamstring and low back. Cook Hip Lift: This is NOT a glute bridge! Focus on driving your heel into the ground to activate your glutes. You only need to lift your hips 2-4 inches. Hip Hike: Concentrate on pressing upward with the glutes of the standing leg to activate Glute Medius. . Do them 1-3 times each day and notice how much better you feel! . And no, I personally don't think Carole murdered her husband. As he said, if he could pull this off, it would be his best trick yet. I think he figure out a way to escape to Costa Rica 🤷‍♀️What do you think??? . *The moves are part of The GLUTES Project ACTIVATE program
How to Quit Bad Habits and Get Back on Track 🌟✨💫⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's soooooo understandable if you're off track and out of whack right now. This will be one of the most historical events of your life. And no one knows how to navigate it perfectly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cut yourself some slack if you're down because you feel off track. Truly, it's soooooo ok right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And, it's important to start creating a new normal as it helps you feel a bit more settled, and somewhat in control.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Listen, "control" gets a bad rap, but here's the deal: The human psyche NEEDS to feel as if it has SOME sense of control. It's basic human psychology 101. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's GOOD to feel that you have some control over your life. And when the world gets out of control, it's helpful for you to demonstrate to yourself that you ARE in charge.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pick ONE positive action today like...⠀⠀⠀⠀⠀⠀⠀⠀⠀ Drink more water⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stretch⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reduce sugar (but don't eliminate just yet)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eat every 3-4 hours to stabilize blood sugar and balance emotions⠀⠀⠀⠀⠀⠀⠀⠀⠀ PRAISE yourself for all of the things you're doing⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Enthusiastic praise is one of the best ways to shift behaviors. Cheer yourself on like you would a toddler who just stood up for the first time.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ YOU DID IT I'M SO PROUD OF YOU GO GO GO!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This will also help to nip the guilt in the bud. Abusing yourself into progress doesn't really work in the long run. Trust me, I'm the QUEEN of this approach and isn't the best strategy.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Work hard. Be committed. Hold yourself to a high standard. But don't get mad at yourself if you stumble. You're human ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And if you want some support and guidance, next weeks starts my brand new TOTALLY FREE Get Back on Track Challenge! If you want to quit bad habits, end guilt (that comes with letting yourself down) and create the right kind of momentum, click the link in my bio to learn more!
The incredible (and heartbreaking) story of how Bu The incredible (and heartbreaking) story of how Buckley chose me.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Four years ago I was hit with debilitating anxiety that came on out of nowhere. At the time, I had no idea that it was the result of living in an apartment building infested with toxic mold.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thinking I was having a nervous breakdown, I sought the help of doctors and therapists. One therapist told me to get a TV (at the time I didn't have one because I thought watching TV was a waste of time. That was before I discovered Netflix 🤣)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Another doctor told me to get a dog.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being an overachiever, I did both. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A friend's Australian Sheppard was pregnant, so I reserved one of the puppies, and started getting really excited. I talked about it for months, planned, told all my friends, picked a name...all the things a soon-to-be-mom does.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Months later, the puppies arrived, and I watched the puppy cam non stop!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Until the puppy cam mysteriously shut down one day. Because the entire litter died from parvo.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you can imagine I was heartbroken. Maybe it was a sign that I'm not supposed to be a dog mom? It tore me up. And I decided to put the dog thing on hold. Clearly, the universe had spoken!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Many months later, I got a phone call that another litter was on the way. And I knew without a doubt I wanted one.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I got the pick of the litter. And Buckley is his name.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Two years later now, I understand why my doctor wanted me to get him. My brain gets flooded with love and those awesome neurotransmitters every morning when he squeals in delight as I wake up.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're struggling with all the feels lately, love up on your pet even more. Research shows that petting an animal reduces cortisol and promotes feelings of love, calmness, and connection.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Good things can come from tragedy. It will never make any sense to me, or feel fair. But if you ride the ride, and wait out the storm, beauty does come.
Ohhhhh cauliflower.... Ohhhhh cauliflower....
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