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Squats on tap today. Being 40 means being more careful when lifting. Taking care of injuries. I’be been resting a shoulder impingement for the past several weeks, so it’s a perfect time to work on squats. I’m little creaky most mornings, especially when it’s cooler. I take my time warming up. Today I started with only the bar and took 6 sets to work up to my working sets at 190#. In between sets I stretch, roll and mobilize. So it may be that I only did a 5x5 working set today for my “workout”, but a whole lot of work went into getting ready for that set. .. . . #streetparkingmembers #streetparking #thisis40 #girlswhopowerlift #gwpl #powerliftingmom #crossfitdoctor #livetosquatanotherday #functionalfitness #momswholiftheavy #powerliftingwomen
today’s menu: - Bench: 120x3 followed by some 6’s - Squats: 190x3 switched back to heeled so we’ll see if it sticks this time (maybe if I learn how to control my hips bahah 😔) ———————— @friespower
When you realize your hair stylist takes more continuing education than you do 💁🏼‍♀️💁🏼‍♀️ @salonmusebykels thanks for motivating me to up my nursing game. I’m really enjoying these podcasts by @nursesatwork If anyone has any nursing continuing Ed courses they’ve enjoyed, I’d love to hear your recommendations 💠 💠 💠 #girlswholift #flex #nurselife #lift #love #nurse #iifym #health #mood #decidecommitsucceed #girlswholift #momswholift #continuingeducation #gym #selfcare #strength #lifting #mom #girlswhoeat #fitmom #girlswhopowerlift #tenacityandgrit #riseandgrind #backinjury #work #vikingbabestrong #buildingox
Throwback to my first powerlifting meet a year ago. I am competing at the South East Open again on Saturday, it will be nice to see the progress I've made over the last year in both strength and technique. Looking forward to it.
You know those days where you literally don’t want to move let alone lift?⁣ ⁣ That was ME today! 🙋🏼‍♀️ Everything was so tight, especially in my adductor/hip flexor region, so I was scared to try to even get in a sumo position. ⁣ ⁣ Buuuut, I gave it my best and it ended up turning out pretty well! 🙌🏻⁣ ⁣ Here’s 245 X 3 for my top triple! After this I’m doing some back downs & glutes, so stay tuned for a 💣 booty workout! ⁣ ⁣ ⁣ •⁣ ⁣ ⁣ #powerlifting #powerlifter #gwpl #girlswhopowerlift #powerliftingwomen #girlswholift #girlswholiftheavy #fitness #fitnessmotivation #girlswhosquat #sumodeadlift #deadlift #squat #bench #sbd #inzer #usapl #fitwomen #powerliftingmotivation #girlswhobench #gymmotivation #fitnessjourney #strongwomen #lifting #liftingheavy #girlsthatpowerlift #bootygains #ipf #peachgang #strengthathlete
A little ❄️ can’t keep me away from #deadlift day! Today’s sesh: 205lbs 3x6, bw 125lbs. Happy to be repping my hometown today, we are #strongerthanhate . And finally got myself some cute flat shoes to lift in, thanks #vans • • On another note, I’ve been trying to take getting #stronger more serious lately. I’ve weight trained casually ever since graduating high school and stopping competitive dance. It was always just to stay in shape, but recently, I decided I want to do more than just stay in shape. In May, I deadlifted twice my body weight. In July, I randomly decided to sign up for an AMRAP deadlift competition. It was my first time competing in anything strength related. I went in not even expecting to place, and then got 1st in my weight class. If I was capable of both of those things with poor form (in May at least), no coach, no real training program, not a lot of of consistency, and not a lot of protein in my diet, what am I capable of if I actually do things right? I wish I could explain the euphoria I felt that day. It made me decide I wanted to compete in a real powerlifting meet one day, and actually believe I CAN compete in a real meet. For the past two months, @caytneff has been writing me some pretty cool powerlifting programs that have me excited to get in the gym. Every time I’m in the gym, I’m able to forget about what’s going on at home, at work, or in the world. I can just focus on getting stronger and continue proving myself wrong. I have a long way to go, but I’ve never been so motivated. #powerliftingwomen #girlswhopowerlift #strengthisbeautiful #conventionaldeadlift
Fuck ‘Em Friday 😂 looking back, we have had a pretty bad 2018.. but we’re still here. We are still smiling, still alive and healthy. So here’s to anyone with a problem with us. 😘 . . 📸 @natalievphotographer . HMUA @makeupbynataliev . . #peachgang 🍑 #powerliftingmakesyoumanly #empoweredwomen #empowered #gwpl #strongnotskinny #strengthtraining #girlswhopowerlift #booty #squatbooty #letemhate #letemtalk #domynipplesoffendyou #freethenipple
On reflection, the days surrounding and including the 2018 GPC-GB British Finals were some of the longest and hardest this year, in terms of resilience and confidence. It was a difficult competition; from weight cutting, feeling small and weak after my holiday, not hitting the numbers I wanted to and even crying in front of people after failing my last two deadlifts because it’s way more than just lifting. - Toughness is not only about physical strength. It's the ability to overcome both physical and mental challenges. I pushed myself hard because deep down I knew I could handle it. This challenge did not break me. I'm only going to grow stronger from it. - I am grateful for my coach, my friends and my family. Powerlifting has allowed me to meet so many kind, brave, generous, beautiful and strong people. You treat people the way you want to be treated. However, some people are selfish... They are not loyal to you, they are loyal to their need of you and once that need changes, so does their loyalty. I can’t expect or depend on anyone to help me or be there for me at competitions. I have to take care of myself. This is a lesson I learnt during my very first powerlifting competition and now I try to apply that lesson to my life. Luckily, this was not the case last weekend and I had an awesome, supportive team around me! ❤️ But it’s still important to recognise: on the platform, it’s just you and the weights. - #gpcgbbritishfinals #gpcgb #mindset #mentaltoughness #lifelessons #independent #noexpectations #pickyourselfup #pbsallround #personalbestsallround #powerbelliesallround
I guess I’m a #benchpress -only athlete now. Which is fine I guess, considering I am pretty ok at it these days. #everydayisbenchday #fucksquats #fuckdeadlifts #iusedtobeapowerlifter
When @jenniferthompsonshusband calls you out for having no butt, you load up on the 🍑 work. • (This was at @jenthompson132 ‘s latest seminar in Edmonton, so it wasn’t a weird thing to say 😂🤣) • I swear I’m the only person who gets mad when their hip measurement goes down in my weekly nutrition check ins 😂 Just gotta werk 💪🏻
Truth Time I struggle with social anxiety. Maybe not as severe as some people, but it is definitely there and does have an impact on my life. What that looks like for me.. I'm not comfortable in big groups of people that I don't know, I get nervous calling people on the phone, I struggle to talk in front of people. You might think “well yeah Leah, no one likes giving presentations or being in big groups of people,” but it goes beyond that for me. In those situations I tend to lose the ability to bring words to fruition, I start stuttering and messing up words. I usually have huge pit stains from sweating so much (attractive I know), and my heart races to the point of being cardio. Avoidance was my biggest friend for a long while because it meant I could hide in the shadows and didn't have to confront my fears. It also meant that I missed out on meeting some great people as well as showing peers and friends that I really did know what I was talking about during research and presentations. The Now. I have been going to therapy with a counselor to help cope with that among other things. Which everyone should go to a counselor but that's for another post! There we have been doing EMDR (Eye Movement Desensitization and Reprocessing) to help reprocess the thoughts and feelings of why that happens. Let's just say it has worked wonders! For example, every year we have a volleyball banquet, in past years I would have stuttered and messed up all of my words while being very anxious. However, this year I had not one anxious thought, I only messed up my words once and felt generally confident going into it and during it. It was a huge step in helping get over those fears and it felt amazing! Thanks for listening to my truth time and I encourage you to reach out and share things that you have overcome in your life! #truthtime #socialanxiety #powerlifting #girlswhopowerlift #mytruth #emdrtherapy #normalizetherapy
Just start. With whatever you have and wherever you are.
Sometimes I just sit back and watch these ladies, to gain knowledge in the sport to help grow, help, etc. this past trip taught me so much, and just the road I’ve experienced thus far with my SS family. Laura couldn’t have said it any better 💚🖤 #wpo . #Repost @queenbeepower ・・・ Loyalty to those who build you up and have your back will take you further in life, and is far more valuable than any amount of money or fame ♥️ 📸: The Amazing @wiggyj15 @jessicawigginsphotography #SweattGirls #TEAM #MyPeople #BondedForLife #ThickAndThin #LoveYou #Powerlifting #GirlsWhoPowerlift
Så skönt att bara igång med träningen igen😍 Dagens pass: 4x8x95 kg smalmark 👉🏻 6x2x60 kg FU bänk 👉🏻 4x12x60 kg goodmornings, följt av ryggbygg💪🏻 (P.S. Nya kollektionen från @tyngre är magisk😍) #aepower #aeperformanceteam #svenskastyrkelyftförbundet #girlswhopowerlift #stark #powerlifting #nocco #styrkelyft
🎙️Episode #005 Sam Calhoun: Organized Chaos to USAPL Raw National Championship . . ⚡️The 63kg weight class at the 2018 USAPL Raw Nationals is arguably one of the toughest division there is. With ferociously strong women like Jen Millican and Jen Thompson, Sam Calhoun knew she had some of the toughest competition she would ever face. Yet, she did not waver. . Sam shares her arduous journey from the “organized chaos training” to her momentous win over the 10x reigning champ, Jen Thompson. She opens up about a career changing back injury and shares secrets with the audience she has NEVER revealed to the public. Sam has an amazing outlook on being mentally tough and discusses her latest article “Don’t Be Weak” by walking us through her personal encounters with “weakness”. Sam’s story telling had me on the edge of my seat and I often thought the tale was leading me one way, only to find it took me for a shocking spin. . . In this episode Sam and I discuss her humble beginnings at Planet Fitness as well as what to do when training gets painfully hard.  Listen as we go over: • Running track at Nickel State • How she began powerlifting after Planet Fitness • Being “rough around the edges” • Olympic lifting carryover • Back injury: “Everyone has a plan ’till they get punched in the mouth”- Mike Tyson • SURPRISE! Video she never shared with anyone • Arnold Grand Prix Featured Guest/People Mentioned: • Sam Calhoun (@sam.s.calhoun ) • Video made by SBD on Sam Calhoun’s 2018 USAPL win (click here for website) • Jen Thompson (@jenthompson132 ) . If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! . . 🎧To Listen on Spotify: https://open.spotify.com/show/3HCyON9Zo74Z1w9JAEOVjD?si=b_G_wn6GQF2-ReS4jni07w . . 🎧 Listen on iTunes: https://itunes.apple.com/us/podcast/the-future-is-female-powerlifting/id1440790409?mt=2
En natt ute i det fri hjelper ikke på trøkket på økta🙈😅 men fikk kjempa ut 3reps på pullups hverfall💪 og jeg begynner å bli rimelig fornøyd med ryggen min😁
I made this! And the barbell is glittery...of course.
When @swole_maiden s @aronsson_per_fit teaches you how to be stronger on your pull ups, you know Scandi people are the thing!#teamscandi #girlswhopowerlift #pullups
Oceanholic 🐳 #happyplace
Little shoulder workout today before work! . I used lighter weights today and really focused on slow, controlled reps for 4 sets of 10-12. . Feel. The. Burn. . My body is still very out of wack with the trip and then coming back on second shift. I need back to my routine 😭.
Throwback Thursday 🤩 2015 ➡️ 2018 I know everyone has a story about transformations but mine is simple I was an average girl in 2015 conscious of my body and how I looked until I found lifting which not only transformed my body but my mind. I became stronger physically and mentally💪🏼 Everyone wants to know how to grow a bum or get abs but it is simple principles of eating well and training (mostly weights) that got me where I am today! 🔥 If anyone is interested in starting a journey in to the fitness/lifting world I am more than happy to answer your questions just send me a DM or comment below! 🤷🏼‍♀️
Homemade lasagne with some @eatlean cheese sprinkled on top 😍😍
95x5, 105x3, 120x5 & a depressingly heavy single @ 130. i have a love/hate relationship with bench
Those vacation carbs are doin’ a little sumfin sumfin for my leggies and 🍑🍑🍑 . . A huge struggle most people who are “dieting” have most is staying on track during vacations and holidays! And one of the biggest holidays of the year is next week! How do you stay on track without completely derailing yourself? How do you limit yourself? Here are some quick tips to keep you on track: 🍗 Don’t put more on your plate than you can eat 🍖 Be sure you’re eating as many veggies as you are carbs 🥐 Portion control!!! 1 palm size protein, 1 fist size carbs, 1 fist size of veggies 🌽 Don’t eat something just because it’s there 🥧 For dessert... eat enough to satisfy your craving then STOP 🦃 MOST IMPORTANTLY.... don’t let food prevent you from creating memories with family and loved ones. Enjoy yourself and celebrate everything you get to do and what you’re grateful for.
I have to say I love my coach! @team83elite got the shots from my competition! Also shout out to @aperture_byangelica who does dope ass photography! I don’t know what was going through my head here but I knew I needed to pick this shit up! . #athlete #powerlifting #deadlift #girlswhopowerlift #powerliftingwomen #powerlifter #powerliftingmotivation #womenempowerment #womenwholift #strongwoman #girlswholift #blackwomen #ebony #ebonyfitfreaks #stronger #uspapowerlifting #uspamichigan #motorcityirongym
#Repost @liftwithvic • • • • • White leggings and 🌿 @herbstrong 🌿drops are where it’s at. • • • Quite honestly, I thought CBD oil was fake news and was not going to try it. After using Herbstrong recovery drops I sleep deeply and in effect my recovery is greatly improved. I currently sleep on a trappin mattress on the ground and it takes me FOREVER to fall asleep but after taking these I’m able to fall asleep quickly and I sleep deeply and dream vividly at night, which I haven’t done in months. Use my code VA10 for 10% off! • • • #herbstrong #lululemon #zella #girlswhopowerlift #powerlifting #girlswholift #gains #gym #sleep #recovery #fitnessjourney #powerbuilding #strongissexy #workout
When your very easy sets of 5 become very difficult sets of 2. 🙄 It’s incredible how quickly our bodies decondition themselves...... I’ll get it back! Shirt from @girlswhopowerlift
Muscular conditioning, upper body day. Bench: 10x60; 10x80; 8x85; 6x90 (video) DB Rows: 10x25; 10x30; 8x35; 6x40 DB OHP: 12x15; 12x20; 10x22.5; 8x25 Lat pulldowns: 12x55; 12x60; 10x65 8x70 Optional accessories: push ups and planks #powerlifting #powerliftingwomen #bench #girlswhopowerlift #upperbodyworkout #archlife #momswhopowerlift #momswholift #sbd #girlswithmuscles #candito6week #instafit #workout #fitmoms
💪 Bench Press Training 1st time wearing a BELT on bench press AND doubled a PR! Who knew! .. ..📽 245# on the bar, 2 reps, 2 sets 🎥 Followed by heavier sets using the Sling Shot. This thing and/or bands is such a challenge for me - BUT very necessary to work up to my goal. Shrugs it off and pushes the weight. . .. ..Who else is weight training today? Let's go! 🏋 #132weightclass #200club #benchpress . 💖 💖 💖 💖 💖 💖 💖 💖 💖 💖 💖 💖 💖 #flex #roadto1200 #ifbb #fit #badass #fitlife #bodybuilder #liftheavy #powerlifter #fitgoals #womensphysique #diehardgym #fitfam #fitness #muscle #workforit #showoff #thickthigh #girlswhopowerlift #fitnessgoals #fitnessmotivation #fitnessjourney #gymlife #powerliftingwomen #weightlossjourney #prep2019
Big lifts 16 days out. @Regran_ed from @savagepsychojoe - Monday Morivation
Me: wut da fuq am I doing?! 🦅
The many faces of a good wrap-job. Thanks @keenstrengthsystems for the shoutout, and thanks @ernielilliebridgesr for the wrap of a lifetime!
ARMS ARMS ARMS 💪🏼⁣ ⁣ Just to let you know I work upper body 4 days of the week and legs 3, with one rest day right now....today was bicep and cardio day!! ⁣ ⁣ Save 🔐 and try these two for your next arm day to tone those biceps up ✨⁣ ⁣ 💠DB stabilized curls 1-2⁣ 💠Straight bar curls, hold and come down slowly for the final reps ⁣ Looks like it’s snowing everywhere today so stay warm my friends ❄️☃️⁣
150 deficit badger 🦡 slowish but happy with the straightness ✌🏼🦡(I am stood on a big blue bumper plate but my excellent filming skills has missed it out of the frame 🤦🏼‍♀️) coach by @lyonspowermcr #squatbenchdeadlift #girlswithmuscle #gwpl #girlswholift #girlswhopowerlift #conventional #deadlift #deficitdeadlift #offseason #gains #hamstrings #quads #glutes #gains #powerlifter #powerlifting
its #tbt so I can officially share another @lvdfitness pic from provincials with zero shame 🎉 still so proud of this performance, and excited for my next meet. (aka waiting for OPA to update us with the 2019 offerings 😬)
I've been thinking about this a lot lately and with the holidays coming up thought I'd give it a go! Quick backstory... 2014: 240lbs unhealthy 2015: strict dieting, got a trainer dropped a ton if weight! 2016: lowest weight 150, weight myself everyday, found powerlifting 2017: still powerlifting, major food guilt constantly 2018: still powerlifting, balance with food and exercise 😁 don't even own a scale Anyways, I do not regret the strict dieting I did to lose weight and get healthy, I needed to do something to adapt a healthy lifestyle. When I was bigger if I wanted a donut I ate a donut. Now I see these Instagram accounts of gym goers saying they need to burn it off or that they shouldnt have done that. Done what? Eat a donut? It's just one donut. And for a few years if I ate one, I felt huge guilt associated with it. There is no guilt in eating something delicious. Just don't tell someone it's wrong or right. We all have different goals. Mine was to be able to find balance with diet and exercise. Not obsession and restriction. If you see someone eating a donut it might actually be hard for them to do, but they're doing it for themselves because they deserve to enjoy one as well dieting or not. So as we approach the holiday season with lots of food and friends and family, take a moment to enjoy the time together. 6 months from now you wont be mad if you ate a little more, you'll remember the time you had together ❤ Find out what works for you! Just sharing my story!
Here is my client @laurakuy_pt making 70kg x 3 bench press look easy. Then getting a nice 80kg push press and then almost getting 90kg after! Never seen someone so happy to not get a lift. She loves the challenge! Current weight 72kg. 💪 #womenwholift #fitness #fitfam #bodybuilding #motivation #fitnessmotivation #weightlifting #fitspo #girlswholift #instafit #gym #powerlifting #strongwomen #gymlife #workout #health #training #fitnessmodel #gains #fit #gymmotivation #healthylifestyle #fitchicks #progress #strongnotskinny #lift #girlswithmuscle #weightloss #squat #girlswhopowerlift
Have you guys checked out our blog? There you can find articles written by our coaching team, including one of our latest pieces which explains the concept of RPE and how it can be used in training. Head over to our website or click the #linkinbio to read Auto-regulation and RPE-based Training. • • • Love it, live it. #braingainz B A R B E L L -  S T R E N G T H . C O M #teambarbellstrength #strength #rotterdam #powerlifting #powerliftingrotterdam #barbellstrength #powerliftingcoach #personaltraining #heretostayandslay #dutchpowerlifting #strengthcoach #powerliftingnl #eleiko #loveitliveit #gym #teameleiko #strongishappy #girlswhopowerlift #strengthandconditioning #training #gymlife #fitdutchies #fitnessNL #gwpl #strongwomen
#truth @ifbb_bossbitch #Repost @queenbeepower (@get_repost ) ・・・ Loyalty to those who build you up and have your back will take you further in life, and is far more valuable than any amount of money or fame ♥️ 📸: The Amazing @wiggyj15 @jessicawigginsphotography #SweattGirls #TEAM #MyPeople #BondedForLife #ThickAndThin #LoveYou #Powerlifting #GirlsWhoPowerlift
You’ve probably come across a time when someone has a well shaped butt, doesn’t exercise at all and have heard/read people comment “Can definitely tell she squats!” . Can you actually? Or is it just good genetics.. . Women who squat (properly and consistently) develop wider, compact and more muscular glutes to adapt with 1.) the increased size in the hams, quads and abductors and 2.) the load and stress put through them ⚖️ . (I’m also saying this 100% out of jealousy because my butt looks like a fridge freezer) . . . . . . . . . . . . #powerlifting #girlswhopowerlift #powerlifter #girlswholift #weightlifting #gym #fitness #squats #bench #deadlift #bodybuilding #strength #strongnotskinny #motivation #fitspo #powerbuilding #nutrition #personaltrainer #onlinecoach #veganbodybuilding #plantbasedathlete
Squats and deadlifts this morning! Peep that hair flip 💁🏻‍♀️ . . . Sumos: 245x1, 225x1, 205x2, 185x2 ➡️Pause squats: 3x5x115 ➡️ Low bar squats: 4x3x165 . . . Not so happy with how the squats moved, but pretty dang happy with my deadlifts just because other than the slight upper back rounding on my 245 lift, my form was pretty solid (or at least a big improvement than before) Bulk life is gud 😋 . . . PS is it snowing for anyone else this morning?? I almost couldn’t make it up the hill coming back from the gym and was swerving all over the place 😭😭😭so scary but glad I’m safe 🥺 . . . . #deadlift #girlswholift #sumodeadlift #girlswhopowerlift #powerlifting #strongwomen #veganfitness #powerbuilding #girlswithmuscle #legday #squats #fitnessmotivation
New deadlift PB: 115kg 💪🏻 not the best looking deadlift I’ve done but.. it’s a pb 😏 #pb #deadlift #morningworkout #workout #strongwomen #powerlifting #powerliftingwomen #girlswholift #girlswhopowerlift
Bench press - how I have missed you. Didn’t have the opportunity to do it a lot during summer, but I’m back at it and it feels sooo good! Loving it! #benchpress #workout #strongwomen #powerlifting #powerliftingwomen #girlswholift #girlswhopowerlift
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