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Holly Perkins
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  • 7 Ways to Balance Your Hormones
  • Why You Carry Fat Below the Waist
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Oh, Monday.... ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
Your Glutes are designed to be the largest and most powerful muscle group in your body. And yet, every single client I have ever worked with is weak and under developed in this area. • If you sit for more than 4 hours per day, and are not specifically targeting your Glutes in the gym, you are most likely weak in this muscle group as well. • Strong and powerful Glutes look fantastic AND are critical for optimal mechanics, injury prevention, body fat reduction, and general healthy aging. Truly, it's alllllll about your Glutes. • I created The GLUTES Project because I wanted to transform my own booty. It turned out to be an incredible program that produced shocking results for me, my clients, my friends, and over 300 other women. • Next week I will be starting a brand new round of #TheGLUTESProject. It's a 2 day split strength training program focused on Glutes, but that also improves your entire body. Who wants to join me? • Check out the LINK IN MY BIO for more info on The GLUTES Project • Purchase once and you'll get ALL FUTURE UPDATES FOR FREE. Currently there are 2 versions of The GLUTES Project and I'm hoping to release a brand new 3.0 version this week. If you purchase today, you will receive the first two versions, and future updates as they are released. #TheGLUTESProject ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
HAPPY SUMMER!!!! 🌈☀️🌸👙💋😎🍺▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fit #health #exercisedaily #strengthtraining #workoutmotivation #physicaltherapy #strong #strongwoman #fitnessmotivation #fitnessjourney
Alysia Montano races in the 800 meters at the 2017 USATF Outdoor Championships while 5 months pregnant. YES, it is perfectly safe to be active during pregnancy. In fact, every single client of mine who worked with me through her pregnancy reports that without question, every aspect of her experience was better because she stayed active. YES, each pregnancy is different, and each woman needs to make this decision for herself, with her doctor. The ACOG official position statement on pregnancy and exercise says: "Physical activity during pregnancy has minimal risks and has been shown to benefit most women, although some modification to exercise routines may be necessary because of the normal anatomic and physiologic changes and fetal requirements." Therfore, WAY TO GO @alysiamontano and @emilyskyefit for being amazing inspirations. #womensstrengthnation Big thanks to 📷 @jeffcohenphoto for this amazing moment. ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
Love love LOVE Romanian Deadlifts --- also known as "RDL's" and "Stiff Legged Deadlift" • ☝🏻Fantastic for building your Glutes and Hamstrings ✌🏻Great for improving Back and Core mechanics 🙌🏻Improves Hamstring flexibility. In fact, I believe that "tight Hamstrings" are actually WEAK Hamstrings most of the time 🍑This is a pretty complex move. While there are some rules, there is also the need to figure out how YOUR body moves around this one best 🌟What you DON'T want to do is stretch allllll the way down to the ground. Even if you have the flexibility, it doesn't really make a whole lot of sense, and most bodies can't complete that range of motion without fallout in the hips and lower spine. Start with moderate a weight load and work your tech to perfection before going heavy. #womensstrengthnation #lifttogetlean ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
All it takes is a decision. #womensstrengthnation ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
2017. Central Park South, NYC. • My life is far from perfect. In some ways, the life struggles get real-er as I get old-er. However, today I was walking familiar territory in New York- the very streets I roamed in my 20's when I lived here. As I passed Carnegie Hall and approached Central Park, I was hit with a wave of sadness. I was MISERABLE when I lived here. In fact, I think I was miserable all of my 20's. The remembrance struck me today so deeply because of perspective. I am no longer miserable, I am no longer depressed, I am no longer burdened by my body. • I am actually pretty darn good these days. I see so clearly how much I've grown in the years since the dark days of my 20's. • Little by little, over the years, I learned to eat differently, train smarter, talk more nicely to myself, recognize important emotions, and re-parent myself, as they say. • I got myself off sugar. I broke a wicked caffeine dependency. I learned to eat carbs. I stopped chasing people. I found purpose in my career. I cultivated GOOD sleep. I got good at yoga. And this past year, I finally took a big step and got myself off antidepressants. • I am so deeply grateful for life perspective. And I'm grateful for the years of struggle...for they birthed this better version of me. I wish that I didn't have to go through the struggle all those unhappy years, but I guess that's my story. And if it's your story too, I hope you know that there IS a divine plan and a special magic to the world. The struggle IS worth something if you can listen, breathe, and work through it, little by little, step by step. • From my heart to yours, stay strong, friend. #womensstrengthnation ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
#mood • #lifttogetlean ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
Deadlifts in all forms are all kinds of gooooood. If I were stranded on a desert island, I'd choose donuts, Tom Waits Closing Time, and Deadlifts to keep me happy. The Single Leg Deadlift is top of my list for too many reasons to mention here. It balances out leg discrepancies, powerfies (yes, that's a word 🙄) the Glutes, and improves total body mechanics. Gah. #loveaffair This is a great method to use while you are learning to balance, and still want to use a weight load beyond your body weight. Notice that I'm holding a kettle bell in my right hand (while working my left leg) and then touching down onto another kettlebell to stabilize with my left hand. It just helps a weeeeee bit so that you can gradually learn the balance of this move. Cheers to great bootys everywhere, coming this summer. ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
Great for building Glutes, learning Core control, and improving flexibility in the pelvis. Could Goblet Squat allllll day if ya made me..... ☝🏻Toes opened to about 11:00 AM and 2:00 PM as if you were standing on a clock face ✌🏻Press your knees outward, away from each other 👊🏻Drop your hips down - not back - and plop down like toddlers do when they crouch Tip: This move requires some weight. A heavy kettlebell (35 lbs here) or dumbbell works best 🍑🌟💕💫🍑🌟💕💫 #lifttogetlean ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
So beyond excited (and totally honored) to find out today that my book Lift To Get Lean is STILL on shelves at @barnesandnoble nearly 3 years later. I put my heart and soul into this book with the goal of alleviating some of the intimidation that keeps women from lifting weights. I wanted to create a handbook for women that gives you everything you need to know to get strong. My goal has always been to improve that ratio of women to men strength training in gyms around the world. Can you imagine how much better this world would be if every woman felt STRONG? Gah. My dream. #lifttogetlean ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
For me, workouts are an expression of life. I was gifted this vehicle to hang out in for this lifetime and I truly believe that my workouts are a tribute to God. I'm not religious, but I am deeply grateful for the magic that was required to put this bod right here, right now. I don't take my life or my body for granted. I guess it makes sense that I've chosen to dedicate my life to this purpose. It's not fitness. It's an act of gratefulness for being able to do things that I can do. To run. To jump. To push and pull. To be able to USE this incredible machine as my vehicle in this life. I don't need a Ferrari. I got this. ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift
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