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Protein Perfect Breakfast Cake
How To Create Your Own Training Plan
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All Upper Body | Strength At Home
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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

Get your first pull-up💪🏻 . I’m on a missio

Get your first pull-up💪🏻
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I’m on a mission. Help more women get strong enough to deadlift their body weight, comfortably complete 10 minutes of body-weight walking lunges, and do 10 pull ups.
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For optimal upper body muscle balance, you’ll want to train your pulling movements more than pushing. This helps keep your shoulders healthy, your posture muscles strong, and gives you an athletic looking back.
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Assisted Pull Ups (Chin Ups) are a great option and the best way to learn full body weight pull ups.
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SWIPE to learn what (and what NOT) to do 🤣don’t miss the last slide.
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I don’t love over hand, wide grip pull ups for women. 99% of women don’t do them properly. Chin Ups are easier to get right, safer on the shoulders, and I love how they develop the upper back and arms.
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It helps to develop a foundation of strength and skill with a Reverse Grip Lat Pulldown, before transitioning to bands or body weight.
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Test out different bands to find the one where your technique is perfect until the last 2 reps.
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Notice that my technique with the purple band isn’t quite as good as with the green band. I’m able to get more height and pause at the top with the green one. I’m also able to get 10 great reps, with 2 challenging reps.
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TIPS
☝🏻Grab the band half of its length then stretch down to your feet (please wear shoes - I’ve been intentionally training barefoot some days but it’s not ideal for most people).
✌🏻 Keep 1 leg straight and long to mimic how you’ll do it without a band. Hang for a few seconds to stabilize before the first pull
👌🏻 Slight bend at knees or tap down to reduce swing
👐🏻 Hands should be shoulder width apart or a slight bit narrower. Lead with your chest, shoulders down.
💪🏻 Pull from your Back, not your arms
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❤️Please be cautious with these. Until you get the hang of it (get it? “hang of it” 😂) the band can be a wild and unpredictable woman. Focus on your grip and rely on it while you get comfortable with the band.
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Are you ready to try it? Let me know and tag a friend below ⬇️

~Lao Tzu⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's one of your goals right now?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To get stronger? To add 5 pounds of muscle? To let go of some unneeded body fat? Run 5 miles?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In my community I talk a ton about visualizing your goals. In your mind's eye as well as feeling it in your body, as if it has already transpired.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And when your goal is big. Like, transform your whole life big, it can feel really daunting to set out on the journey to achieve your goal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"What if I can't do it?" ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"Is it even possible for me?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"Where do I even begin?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You begin with one step. One little, baby, step...today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In my book Lift To Get Lean I share how my own transformation was a journey of a million baby steps. Literally, 30 years of baby steps, lol.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The step you take today unleashes a flood of metaphysical energy that will suddenly appear underneath you, propelling you higher. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And it works every. darn. time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Take a step today towards your goal. And watch what happens. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Then come back and share with me below how incredible it feels to get that momentum going. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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From my heart to yours ❤️

I love a great Glute-Hamstring Tie-In because...
☝🏻It means you’ve got some solid Glute development...
✌🏻In partnership with solid Hamstring development
(both of which tend to be under developed in women - in my experience)
👌🏻You’ve got diet dialed in so that your body composition is optimal.
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If you’re new around here, the Glute-Hamstring Tie-In refers to the distinct curvature and separation between your booty cheeks, and the top, back of your thighs (Hamstrings).
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While it looks fabulous and athletic, it’s also a calling card to a well balanced, fit body. It means (to some degree) that you’ve been strategic in your lower body strength training and nutrition.
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These 3 moves are great for improving the muscular balance between your glutes and hamstrings 💫
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Banded Hip Extension:
For this purpose, focus on keeping your torso more upright and emphasizing hip extension with just a little bend at the knee.
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Reverse Hypers:
I’m in love. This move has done wonders for my backside. If you’re new to this, it’s a good idea to start without load, especially if you have a tendency towards low back issues. Add 2-5 lb ankle weights for progression.
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Gold Standard Hip Thrust:
This variation is for you if you’re still mastering your technique. I really love working this with a dumbbell until you’re able to handle 30 or 40 pounds and then transition to a barbell.
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Tag your work out buddy below and let me know how it goes!
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PS: this is not an intentional booty shot. If it were, I would’ve led with it 🥰

A few things I’ve learned around here 💫 . (an

A few things I’ve learned around here 💫
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(and a personal update if you’ve been wondering where I’ve been)
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Around here, I’ve always taught the principle of progressive overload.
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It’s only through pressure, challenge, and exposure to new efforts, does the human body adapt.
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You might be thinking that simply showing up for your workouts is enough to get the strength and body composition that you want.
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But it doesn’t work that way. In order to become stronger, you have to expose your body to harder challenges.
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Then, during recovery, your body becomes more resilient. And better.
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It grows. Adapts. Blossoms.
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And isn’t that a beautiful metaphor for life?
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in the past 12 months I’ve helped more women than I have in any other year prior. I’ve been busy helping my women become exactly who they want to be...in all the ways.
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It’s been demanding. And often pressure-filled.
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And... it’s been the most gratifying year ever.
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I’ve grown and adapted. And I am not the coach I used to be. I’m a bazillion times better.
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When you learn to embrace the inherent discomfort that comes with challenge, you become unstoppable.
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You become strong.
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I invite you to lean in to the discomfort that comes with getting stronger and leaner. Not from a place of inadequacy, but from a place of excellence.
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You ARE perfect as you are.
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And...when you see yourself become better, stronger, healthier, leaner...
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You create the body you need to keep up with the life you love.
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And it’s worth it.
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And PS, my bra is inside out.
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Have a great weekend 😜

Let’s talk about manifesting. . In the simplest

Let’s talk about manifesting.
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In the simplest of terms it means that who you ARE brings forth WHAT you experience.
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One of the best things I learned from my 2 year certification at The University of Santa Monica is...
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Your outer experience is reflection of your inner reality.
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Meaning, life doesn’t happen to you, it happens BECAUSE of you.
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I’m a pretty darn good manifestor.
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I’ve always hated shopping for sneakers. And yet, it’s one of the most important tools in a workout. The right shoes make all the difference.
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Like the foundation of a very tall building, your shoes are the thing that allows your body to fall into alignment.
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Thanks to the good fortune of partnerships, I’ve manifested an impressive shoe collection…that I didn’t have to shop for, thank goodness.
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Thanks to @kicksnation I’m manifesting even more.
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They literally take the friction out of shoe shopping, and make getting awesome shoes super easy. I took their online quiz and shared my fitness needs, style, and brands I like.
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And boom, I got a box in the mail with their stylized and curated collection of shoes for me. It was epic. I feel like a celebrity. And I’m thrilled to get the best shoes for my needs without the limitation and hassle of shopping.
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So grateful they introduced me to Reebok Nano. Have you tried them? Oh my goodness they’re amazing.
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If you’re like me and hate sneaker shopping, give my friends at @kicksnation a shout. They’ll hook you up with a credit for the styling fee. Tell them I sent you (use code HOLLY187)
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❤️

🤷‍♀️mood . But for real...I truly believe

🤷‍♀️mood
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But for real...I truly believe that if you’re strategic with your nutrition 80% of the time, you can have fun the other 20%.
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One cookie won’t ruin anything.
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Even moderate splurges won’t set you back.
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Unless the splurges become habits.
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I’m a walking talking example of it. I used to believe that I had to be on point all the time to get the body that I want.
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And truly, it’s not true.
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Eat the darn cookie and get on with your life!
❤️❤️❤️

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.

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