Another inspiration from @Tiffany Lin 's hard work: Dumbbell Face Pulls Strengthens the rear deltoids to improve shoulder health, posture, and stability while helping reduce the risk of injury and frozen shoulder. Bird Dogs One of the best and safest things for core. Even spinal experts use this to realign and strengthen. Tips: - Brace your core. Think "ribs down toward your pelvis" to keep your spine stable. - Keep your shoulders down and away from your ears throughout each movement. This promotes better shoulder mechanics and reduces unnecessary tension, helping your body stay in a more relaxed, efficient state rather than a stressed, guarded one. - 3 sets of each; 8 to 18 reps pushed close to failure Cheers to muscle and looking and feeling better ladies! Post below once you've done these!

We need to recruit the correct types of muscle fibers. Walking, yoga and pilates are wonderful and they're almost enough. If you want to reduce your risk of injury while you age, improve your quality of life like feeling more energized, more confident in your clothes while improving your body shape, you need to lift weights. Take less than one minute to read the infographic below and you'll have a clear mental picture minus the internet noise and confusion.

𝗘𝘃𝗲𝗿 𝗻𝗼𝘁𝗶𝗰𝗲 𝘁𝗵𝗶𝘀 𝗰𝘆𝗰𝗹𝗲? You decide you're finally going to track your food. Day 1 Motivation is high. Logging feels easy. You even changed up your eating and made healthy food choices. Day 2 You start negotiating. "Do I really want to log that glass of wine?" "Maybe I'll skip the chips..." Not because you don't want them... Because you don't want to see it on the log.😉 Day 3 Life gets busy. You miss logging a meal. Then another. A few days later... You stop. Back to cutting carbs, more salads, and more cardio and back to thinking "this time it'll be different; this time it will work" 𝗧𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺 𝘄𝗮𝘀𝗻'𝘁 𝘁𝗿𝗮𝗰𝗸𝗶𝗻𝗴. 𝗜𝘁 𝘄𝗮𝘀 𝗯𝗲𝗹𝗶𝗲𝘃𝗶𝗻𝗴 𝘆𝗼𝘂 𝗵𝗮𝗱 𝘁𝗼 𝗴𝗲𝘁 𝗮𝗻 𝗔+ 𝗲𝘃𝗲𝗿𝘆 𝗱𝗮𝘆. Every meal felt like a test. Every missed log felt like minus points... and another dose of disappointment. No wonder tracking became exhausting. 𝗧𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝘄𝗮𝘀 𝗻𝗲𝘃𝗲𝗿 𝗺𝗲𝗮𝗻𝘁 𝘁𝗼 𝗷𝘂𝗱𝗴𝗲 𝘆𝗼𝘂. 𝗜𝘁 𝘄𝗮𝘀 𝗺𝗲𝗮𝗻𝘁 𝘁𝗼 𝘁𝗲𝗮𝗰𝗵 𝘆𝗼𝘂. 𝗧𝗵𝗮𝘁'𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲'𝗿𝗲 𝗱𝗼𝗶𝗻𝗴 𝗼𝘃𝗲𝗿 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝟭𝟬 𝗱𝗮𝘆𝘀. We're replacing perfection with practice. We're replacing judgment with curiosity. We're replacing guilt with data. 𝗕𝘆 𝗗𝗮𝘆 𝟭𝟭, 𝘆𝗼𝘂'𝗹𝗹: ✅ Track without guilt. ✅ Look at a plate and estimate with confidence. ✅ Stop guessing. ✅ Make confident food decisions at restaurants, on vacation, during the holidays... anywhere. 𝗧𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝗶𝘀𝗻'𝘁 𝗮𝗯𝗼𝘂𝘁 𝗯𝗲𝗶𝗻𝗴 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝘁𝗿𝗮𝗰𝗸𝗲𝗿. 𝗜𝘁'𝘀 𝗮𝗯𝗼𝘂𝘁 𝗯𝗲𝗰𝗼𝗺𝗶𝗻𝗴 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗱𝗲𝗰𝗶𝘀𝗶𝗼𝗻-𝗺𝗮𝗸𝗲𝗿. Sign up for the 10 Day Tracking Challenge here. Doors close soon $17 for lifetime access

Hey strong and fabulous ladies! I'd love to introduce you all to @Tiffany Lin who is building her strong and lean body with our fabulous in-person local community!! Something very special about Tiffany is that she brings her daughter to training and her daughter gets to watch her mom build muscle, balance and mobility --it warms my heart every time. Tiffany also really loves the color pink --me too!!! What's your guys favorite color and what's the first object or person that your color brings to mind? The thought is meant to give you an instant dose of happy. 😉

📚 𝗕𝗮𝗰𝗸 𝘁𝗼 𝗕𝗮𝘀𝗶𝗰𝘀: 𝗟𝗲𝘁'𝘀 𝗠𝗮𝗸𝗲 𝗧𝗵𝗶𝘀 𝗘𝗮𝘀𝘆 𝗔𝗴𝗮𝗶𝗻. For a 10 second read, skip to the visuals below😉😉 As we head out of summer and back into a routine, let's simplify. Social media has filled our brains with a lot of unnecessary noise and it keeps our wheels spinning. Let's come back to what ACTUALLY MOVES THE NEEDLE 𝗘𝗮𝘁𝗶𝗻𝗴 **Build every meal around 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗳𝗶𝗿𝘀𝘁.** Aim for 𝟯 - 𝟰 𝘀𝗲𝗿𝘃𝗶𝗻𝗴𝘀 𝗮 𝗱𝗮𝘆, about 𝟭 𝘁𝗼 𝟭½ 𝗽𝗮𝗹𝗺 portion per meal. See the visual below.😊 Great options: ✅ Chicken ✅ Fish ✅ Lean beef ✅ Turkey ✅ Bison ✅ Soy ✅ Legumes ✅ Lower-fat dairy 𝗧𝗥𝗢𝗨𝗕𝗟𝗘 𝗛𝗜𝗧𝗧𝗜𝗡𝗚 𝗬𝗢𝗨𝗥 𝗧𝗔𝗥𝗚𝗘𝗧? A whey protein or a rice/pea blend is an easy way to add 𝟮𝟱 𝗴𝗿𝗮𝗺𝘀+ in about 30 second! 💯 ------------------------------------------------------- 🏋️ 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 MOST IMPORTANTLY ... 𝗜𝗳 𝘆𝗼𝘂'𝘃𝗲 𝗯𝗲𝗲𝗻 𝘀𝗵𝗼𝘄𝗶𝗻𝗴 𝘂𝗽, 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗰𝗿𝗲𝗱𝗶𝘁!!!!!! 💯💯💯💯 (Women are incredibly good at noticing what they didn't do, while completely overlooking what they did do. That keeps our nervous system stuck in overload mode and prevents us from getting strong + lean.) 𝗧𝗵𝗶𝘀 𝘄𝗲𝗲𝗸'𝘀 𝗵𝗼𝗺𝗲𝘄𝗼𝗿𝗸: Think: ⬇️ "𝗢𝗻𝗲 𝗼𝗻𝗲-𝘁𝗵𝗼𝘂𝘀𝗮𝗻𝗱" on the way down ⏸ 𝗣𝗮𝘂𝘀𝗲 for half a second at the end range of motion ⬆️ 𝗗𝗿𝗶𝘃𝗲 the weight up while forcefully exhaling Watch @Joni Stewart do it well below. Less cardio-type frantic reps. Please don't "baby" the reps either. 😉 𝗕𝗼𝗿𝗶𝗻𝗴, 𝗺𝗮𝘆𝗯𝗲... 𝗕𝘂𝘁 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀!! 💪 Question for you... How's your lifting tempo? ✅ Right on target for good muscle recruitment? ⬇️ Need to slow it down a bit? ⬆️ Or speed it up just a touch?