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Maximize Your Gym Gains

Train With Intention! What does it mean? It means being present, focused, and understanding the purpose behind each exercise you do. I...

Cristina Chiperi

May 3

WE ARE WHAT WE EAT

When it comes to food, I always choose quality over quantity. I’d rather eat less, but healthier. Whenever possible, I choose organic,...

Cristina Chiperi

Dec 17, 2024

What to eat: 3 meal ideas for breakfast, lunch & dinner 🍽️

BREAKFAST: Option 1: Protein Oatmeal : 1 cup cooked oats with 1 or 2 egg whites , topped with 1 tablespoon of Peanut or Almond Butter...

Cristina Chiperi

Nov 10, 2024

Upper Body Training Secrets

The key to training your push & pull movements efficiently lies in your shoulder blades, the scapulas. The muscles that attach to the...

Cristina Chiperi

Oct 13, 2024

2 3

SUMMER VS AUTUMN
IN MOLDOVA ❤️

#moldova #traveler #vineyards🍇 #outdoorlife #trailrun

A Look Inside Monday’s Small Group Workout 💪

a1. 3-4 sets

High Rack ALT Reverse Lunges (options: barbell, dbs or goblet position) - 16 reps
1Arm TRX Row w/ Reach - 8 reps (with the option to switch to seated dual cable lat pull downs)
Elevated Plyo Pushups - 8/12 reps

b1. 3-4 sets

Power Hex Squats - 8 reps
Back Extention Machine - 12 reps ( with the option to do reverse hypers)
V - Oblique Crunches - 12 reps per side

c1. 3-4 sets

KB Lateral Lunge Clean - 8 reps per side
2:1 Box Jumps - 8 reps per side
KB Forearm Plank Push/Pull - 8/12 reps per side

#workouts #training #strengthtraining #smallgrouptraining #fitnessmotivation #strongwomen #fitnessforlife #fitmom

💪🏻 Can’t Make It to the Gym This Week?

Focus on These 3 Things:

💤 Prioritize Quality Sleep

When your heart rate goes down, your body gets the chance to recover, reset, and rebuild. Aim for deep, restful sleep each night.

🚶‍♀️ Steps Throughout the Day

Movement spread throughout the day is more valuable than doing it all at once, whether that’s a single morning workout or an evening walk.

🥦 Eat Veggies & Fruits Every Day

The more colors you eat, the better you feel. A mix of fruits and veggies gives your body the nutrients it needs and keeps your gut happy and thriving.

‼️ IF FOCUSING ON ALL OF THE ABOVE AT ONCE FEELS OVERWHELMING, JUST PICK ONE👑

#healthylifestyle #healthyliving #fitnessmotivation #healthandwellness #gymlife #buildhealthyhabits

Here’s a sneak peek at Friday’s Small Group Training Program 💪

Don’t forget to add your sessions to the calendar, so nothing stands in the way of your progress. 👑

#training #gymlife #fitnessmotivation #strengthtraining #workouts #strongwomen #fitlife

💬 Forget coffee meetings, plan your next one over chest presses and bicep curls. 💪🔥

Training with a partner means more accountability, challenge and double the fun.

Would you take your next meeting at the gym?

#menshealth #workouts #training #biceps #fitnessmotivation #business #ceo #strongman

Did you know your workouts during pregnancy can actually influence your baby’s health on a genetic level? 💡

Staying active doesn’t change their DNA, but it can “switch on” the good genes that support things like a healthy metabolism, heart, and stronger immune system. In other words, every time you move, you’re not just helping yourself feel better, you’re giving your baby a head start on a strong and healthy life. 💪👶✨

#buildchampions #fitnessmotivation #fitpregnant #strongmom #strengthtraining #fitmom #prenataltraining

📉 After retirement, there are 2 options, to get stronger and healthier, or weaker and lethargic...📈

Arden (73) chose strength! 💪

Over 2 years, he’s gained amazing strength, improved his pull-ups, can get down on one knee and stand back up effortlessly, and now nails lunges without holding onto the wall, a huge milestone in balance and mobility.

What path will you choose?

#strengthtraining #retirement #fitnessmotivation #longevity #agestrong #genetics #fitover70

Our last week in Moldova, my sister decided to take us on a trip to Romania. I wasn’t too enthusiastic about taking a 6/7 hour drive to Braşov, but looking back now I’m happy we did. The Dracula and the Cantacuzino Castle (Nevermore Academy) were incredible.

It’s been a month full of family and traveling, just what I needed to return back to US refreshed and full of energy.

#visitromania🇷🇴 #travelingram #roadtrip #stories #familytime #moldova🇲🇩 #adventures

My last run in Moldova for a couple of months. 🍇

I cannot describe how great it is to run alone on these trails, no cars, bikes or people just my footsteps and the occasional deer, fox or pheasant.

What’s your favorite place to go for a run?

#travels #chisinau #moldova #trails #workouts #vineyards #runners #outdoor

On our third week in Moldova, we celebrated Independence Day. 🥳 We walked a lot, visited the National History Museum and the Zoo, and I managed to fit in a couple of runs and lifts.

School started this week, and it’s been a good start—the kids already love the cafeteria food, which is freshly cooked every day here per Moldovan law.

I was reminded once again how quick people are to tell you if you’re doing something wrong. At the same time, I was really impressed with the parks in Chișinău. Twenty years ago, when I used to run there with my wrestling team, the park was falling apart, grim and lifeless. This week was a completely different story: people everywhere, music, food, and a lively atmosphere. Impressive!
It’s nice to see Moldova getting better with each visit. ❤️

#moldova #chisinău #travels #workouts #trailrunning #vineyards #winecountry

From Moldova to Athens (week 2) ✈️

It was my first time visiting Greece and the first vacation we went on as a family (brother and sister etc). We got to visit a few historical sights, enjoyed the beach and the Mediterranean fresh air. The food though so fresh and flavorful. What surprised me the most were the stray cats, there were so many of them hanging around restaurants and the beach. I look forward to going back already. 🤩

#greece #athens #travels #vacationmode #cats

Moments from Moldova (week 1):

I got to go on 2 runs and chased a few stray dogs. 🐕

I got to wrestle twice, without breaking a limb, although my jaw did hurt for a day. 🤼‍♀️

I took the kids to the mall 3 times. 🛍️

We celebrated my mom’s 58th birthday.

We attended a festival #hodina 🫶

#activevacation #family #moldova #trailrunning #acasă #travels #easterneurope #wrestling

Today’s quick workout before our flight to Moldova. I’ll be back! 💪🏻

#fullbodyworkouts #vacationmodeon #moldova
#training #outdoorworkout #fitnesslife #fitmom

Quick Stretch Routine 🤸‍♀️

Start or end your workout with these feel-good stretches to improve mobility, release tension, and reset your body. To warm up, move through 3–5 dynamic reps. To cool down, hold each position for 10–30 seconds or take 3–5 deep breaths.

Use a block under your hands for support, or place a foam roller under your quads or knees to create a deficit and increase your range of motion.

Master the basic stretches before progressing to more advanced variations—solid foundations lead to better results.

#stretch #stretchingexercises #fitnessmotivation #workouts #movement

Homemade Tortillas for Lunch Every Day Last Week

The recipe takes 24 hours to ferment and 1 hour to cook, but it’s worth every minute. I was making these at 10 PM just to have enough for my kids’ lunches—and for myself.

There’s something about putting effort into what we eat. When we cook with intention, we not only eat less and better, but we also appreciate every bite. These tortillas made my lunches feel simple, nourishing, and satisfying all week.

Sometimes the extra effort is the most rewarding part. 🌮✨

Tortilla Recipe:

https://www.farmhouseonboone.com/how-to-make-sourdough-tortillas/

Cooks Note: I only added 40gr of olive oil and instead of all white flour I added 50gr of whole wheat.

#cooking #lunch #healthyeating #momlife #fitmoms #recipes #foodislove #healthylifestyle #fitnessmotivation

A couple times a year, my shoulder reminds me I fractured it 15 years ago in wrestling (going live from a high crotch, head outside position).

The other day, it started burning at the joint just from leaning on one arm while sitting on the mat after practice.

It always makes me nervous—because the smallest movement can lock it up. But guess what?! A set of hanging shoulder retraction and protraction followed by a set of pull-ups fixed it immediately.

It always amazes me and if you don’t believe me ask my clients lol whom have witnessed me showing up to train them not being able to carry a weight, and the next, I’m almost back to fully functional.

Here’s what helps me manage and prevent shoulder pain:

👉 Stretch and roll my upper chest
👉 Roll and release traps and lats
👉 Train external rotation regularly
👉 Keep chest training lighter when needed

When my clients have similar tweaks I always look at what’s tight or not working around the pain and with a few activation or releasing exercises it nearly always helps.

Old injuries don’t always go away—but they teach us how to train wiser.

#painfree #training #pullups #wrestling #shoulderhealth

The magic diet - is YOU!

I’m not pro-diets, but I am pro-boundaries and habits when it comes to eating. Yes, I break my rules sometimes — but I balance it out the next day.

I keep it simple and stick to a few key guidelines: I aim for a 12+ hour window between dinner and breakfast, I eat fruits and veggies every day, and I enjoy one dessert a day and I’d rather have dessert than alcohol.

I used to avoid eating after 8 PM, but with my schedule change, that’s not the case anymore. I used to be against cereal but now I might have it on occasion. (Flax Plus /Nature’s Path)

There’s no magic diet. The key is creating your own rules, choosing the healthiest and freshest foods that truly fuel you from the inside out.

This approach has worked for me: my body weight stays steady, I don’t fall for fads, but I’m always open to trying new things.

The mirror doesn’t lie, if your current routine doesn’t work I bet you know deep inside what needs to be changed. Perhaps more physical activity or sleep, better quality food or less stress and alcohol.

#eatrealfood #freshfoods #fitmom #healthyfoods #healthylifestyle #fitnessmotivation #healthymeals

When you don’t feel like doing your 5-minute warm-up on the rower, bike, or foam roller…

Remember: this was my warm-up before every wrestling practice—twice a day—and it still is for the wrestlers training today with @andchiperi.

And if you’re a female wrestler worried about getting a thick neck or “too much muscle”—don’t be.
It’s part of building the strength you need to compete at your best.
I wish someone had told me that 25 years ago.

If you’re serious about performance, aesthetics come last.

Train like an athlete.
Warm up like one. 🏆

#chiperiFitness #wrestlerlife #athletementality #necktraining #foamrolling #performancefirst #warmupmatters #girlswrestling #warmuproutine #girlpower

“The only way to get better is by putting in the reps—because work works.”

A little inspiration for the week ahead from Arnold’s Pump Club @schwarzenegger.

This reminds me of that summer when @marytabaie and I did pull-ups and push-ups every day—five days a week, for an entire month. And guess what? We got stronger. Our push-up and pull-up numbers went up, and our technique improved too.

So if you want to get better at something—inside or outside the gym—get the reps in. That’s how progress happens.

#getstrong #strengthtraining #fitnessmotivation #functionaltraining #workouts #fitmoms #wrestler #fullbodyworkout #coaching

NO EXCUSES 🗽

If you’ve got one dumbbell and the will to move—this is for you.

Head over to the link to grab your FREE “1 DB FULL-BODY PROGRAM.”

https://www.cristinachiperi.com/workouts

CODE: 0YWZM0

#workouts #functionaltraining #strengthtraining #getstrong #homeworkouts #training

Not seeing glute gains? 🍑

Here’s why:

1. Not lifting heavy enough
2. Not training them directly/frequently
3. Poor form or half reps

NOT SO Quick fixes:

✔️ Focus on mind-muscle connection
✔️ Eat + Sleep (rest to grow)
✔️ Pick a heavier weight

OR get a trainer to help you. 🙌🏻

#strengthtraining #glutes #splitsquats #legday #fitnessmotivation #getstronger

3 Reasons TO & NOT to STRETCH::

☀️ 1. Calms the Nervous System
Taking 3–5 deep breaths in each stretch helps activate your parasympathetic system (rest + recover), reducing stress and anxiety.

🧘‍♀️ 2. Deepens Body Awareness
Slowing down and tuning into your breath while you stretch helps you reconnect to your body, release tension, and move with more intention.

🦵 3. Improves Flexibility & Mobility
Breathwork helps your muscles relax more fully into a stretch—allowing for a greater range of motion over time without forcing it.

✨ Pro tip: Breathe into the tightness. Let your exhale guide the release.

💔 Stretching is great—but it’s not always the right choice. Here’s when to hold off:

🚫 1. You’re Cold or Not Warmed Up
Stretching cold muscles can increase the risk of strains. Start with gentle movement or dynamic mobility to prep your body first.

⚠️ 2. You’re Injured or in Acute Pain
Stretching through sharp pain or injury can worsen the issue. Pain is a cue to pause and protect—not push.

🍼 3. You’re Postpartum or Have Hypermobility
If your joints are already overly mobile (like many postpartum bodies or those with hypermobility), stretching can create more instability. Focus on stability and strength work first to support your body.

—

💡 Stretch smart, not just often.

#mindbody #stretch #mobility #breathwork #calmyourmind #strenthtraining #fitnessmotivation

🔥 1DB Leg Burner

If I wanted to exhaust my legs I would do this Triset. All you need is one dumbbell, 12 reps per exercise, and 3–5 sets.

1. DB Goblet Squats - focus on control on the way down and power on the way up to fire up your quads and glutes.

2. Single DB Swings - this is all about the hip hinge— not a squat!

3. DB Deadlift Jumps - keep your weight in the heels to feel the glutes or on the ball of your feet for more quad burn.

Good Luck 🙌🏻

#legs #glutegains #buildmuscle #getstronger #dumbellworkout #fitnessmotivation #trainhard

HIP THRUST MISTAKE 🚨

One of the most common compensations I see during hip thrusts is rib flaring and spinal extension—basically relaxing the spine and pushing the ribs up instead of driving through the hips.⁣
⁣
When this happens, the work shifts away from your glutes and into your lower back. Not only is it less effective, it can also lead to back tightness and rib flaring over time.⁣
⁣
✅ Keep your ribs stacked over your pelvis.
✅ Brace your core.
✅ Drive through your heels.
✅ Think “long spine” at the top, not “arched back.”
⁣
Slow down, reset, and make every rep count. Quality matters.

#hipthrust #formcheck #glutes #legday #buildmuscle #strong
⁣

The Chiperi Diet:

Real Food. Fresh Ingredients. Simple Meals. Lots of Butter. 😉 🧈

We don’t count or measure. We make sure to eat a variety of proteins, veggies, fruits, grains, and nuts throughout the week — and always something sweet. 🌱

#realfood #healthyliving #nutrition #eatmoreveggies #wealthishealth

.

Are you getting in your weekly exercise?

The goal is 2–3 hours of strength training and 2 to 2.5 hours of cardio each week.

If cardio and lifting heavy feel a little intimidating, just focusing on moving and doing what you can is an awesome place to start.

These are 3 exercises I’ve been doing 3 times a week to work on strength, balance, and recovery — I hope you give them a try.

#training #fitness #balance #functionaltraining #movebetter

Another great experience at @mbscofficial this year.

My top 3 takeaways are:

1. Drink more water (+fibre)
2. Prioritize calf training
3. Plan low risk high reward programs

I could’ve listened to @davidgreyrehab talk for 2 days straight.

#training #fitness #education #longevity #strengthandconditioning #rehab #nutrition

A few of my meals from last week. 🍴

The other night, I noticed my salmon didn’t turn out quite as tasty as usual… which actually led me to eat less.

Funny how that works, right?

It got me thinking—of course we all want to make delicious meals, but there’s a sweet spot. If food tastes too good, it can be easy to overeat. 😅

At the end of the day, food is fuel—energy for the body. I absolutely eat for pleasure too, but staying mindful of it helps keep those sneaky extra pounds from creeping in. 💭✨

#healthyeating #foodislove #mealplans #recipes #fitnessmotivation #mealprep #food

Take your rest day. 💫

If your body feels tired, rest.

I didn’t — and it messed up my entire week.

My workout week usually starts on Tuesday (I train Saturdays, run on Sundays, and rest on Mondays).

But this Monday the weather was too nice… so I worked out.

That small shift threw everything off.

🗓️ Tuesday, I wasn’t fully recovered and couldn’t lift as heavy as I planned.

🗓️ Wednesday, I trained core thinking it was “light” enough to count as rest (it wasn’t).

🗓️ Thursday, I was sore from the core work and couldn’t squat heavy.

🗓️ Today, Friday, I should’ve rested, but I did the above workout plus a bike warm up to “finish the week strong.”

It wasn’t smart. I didn’t let my body recover. And honestly, the whole week felt like I was just dragging through it.

Lesson: Just because you can move doesn’t mean you should.

So tomorrow, I’m choosing rest.
And a chocolate croissant. 🥐

#training #fitmom #fitnessmotivation #strengthtraining #fullbodyworkouts #outdoors

Stronger Together 💪

Grab a workout partner and make every session count! 🔥

Why train with a partner?

✔ Double the Motivation – Push each other to new heights

✔ Increased Accountability – Stay on track with shared goals

✔ More Enjoyment – Workouts feel less like a chore with a friend

There’s one more reason but it’s TOP SECRET. @taylorhennings 😉

Ready to get stronger together?

DM me for more information. 💪🏻

#strongertogether #partnertraining #strengthandconditioning #strengthtraining #functionaltraining #fitnessmotivation #trainingforlife

The 5 Types of Fitness People

1️⃣ The Group Go-Getter – Thrives in a structured, social setting. Training with others keeps them motivated.

2️⃣ The Time-Cruncher – Busy schedule? No problem. Short, effective workouts get the job done.

3️⃣ The Solo Strategist – Prefers flexibility. Virtual workouts or at-home training fit their lifestyle.

4️⃣ The Disciplined Planner – Workouts are set in stone. If it’s on the calendar, it’s happening.

5️⃣ The All-Day Mover – Fitness isn’t just gym time—it’s walks, stretching, and staying active all day.

Which one do you resonate with the most right now? ⬇️

#training #gymgoers #fitness #strengthtraining #streetstyle

Why I Don’t Do Cheat Days 🍪

I don’t believe in “cheat days” because I don’t see food as something to cheat on.

Food is energy—fuel for our body and cells.

There’s high-quality food (from plants, trees & animals) and low-quality foods (from packages that don’t expire for years).

I choose to eat as fresh and natural as possible (foods that expire), while still enjoying sweets.

What matters most is what we eat on a consistent basis . #whatareyoumadeof 🌱

If you would like to eat better without feeling restricted. Start by focusing on adding high-quality foods rather than cutting things out.

Build your meals around:

✅ A protein source (meat, eggs, fish, legumes)

✅ A carbohydrate that fuels you (potatoes, fruit, whole grains)

✅ Something green (leafy greens, cruciferous veggies)

✅ Healthy fats (avocado, walnuts, olive oil)

✅ Something you truly enjoy (like dark chocolate or buttered toast) 🧁

Nourish your body, enjoy your food, and don’t overthinking “cheat days. 🏆

#FoodAsFuel #EatToThrive #RealFood #qualityoverquantity #foodismedicine

Let's Get Stronger Together 🏆

Join my semi-private group sessions where we focus on building muscle, gaining strength while developing confidence both in and out of the gym. 💪🏻

With expert coaching in a small, dynamic group, you'll get the personalized attention you need to crush your fitness goals. 👑

Looking forward to having you join us! 🙌🏻

#fitnessmotivation #stronger #strengthtraining #buildmuscle #fitmom #strongwomen #smallgrouptraining #healthylifestyle #fitnessgoals

Here are 3 reasons why I love training outdoors:

☀️ Fresh Air & Natural Light – More oxygen means better energy and endurance. Plus, sunlight provides vitamin D, essential for bone health and immune function.

🏆 Mental Health Boost – Being outside helps lower stress and improve mood by reducing cortisol levels. A natural setting also promotes mindfulness and eases anxiety.

💪🏻 Increased Motivation & Enjoyment – A change of scenery keeps workouts exciting and helps break the monotony.

#outdoorworkout #outdoorwomen #fullbodyworkout #functionaltraining #strenghttraining #strongwomen #mom

Set yourself up for success this week!

Stock your fridge with enough ingredients for at least three days' worth of meals—dinners, breakfasts, and lunches—so making healthy choices is easy.

Here’s what’s on my menu this week:

🥘 Dinners – White chicken chili, steak with baked potatoes & salad, chicken noodle soup, and ginger-baked salmon with steamed broccoli & farro.

🍳 Breakfasts – Cottage cheese, yogurt, oatmeal, fruit, and walnuts.

🥚 Lunch – Eggs and leftovers. Simple and satisfying.

🍞 Desserts – Bread with butter & jelly, dates with cashews, and two-ingredient chocolate milk.

I try to grocery shop every 3 to 4 days, but let’s be honest—I end up going more often than planned! Anyone else? 😅

#MealPlanning #HealthyEating #SimpleMeals #fuelyourbody #Nutrition #HealthyLiving

My “Meal Wheel” 🛞

Literally, I’ve been eating these meals on repeat. Nutritious, satisfying and easy to put together.🌱

When it comes to assembling a meal, I prioritize real food over packaged ingredients. I plan for a protein, a veggie and a grain. Voilà

The secret to sticking to a diet is not going on a diet.

#nutrition #lunch #dinner #myplate #eatrealfood #healthyeating #balancediet #nocheatmeals #eatdessert #foodlover

Free Your Traps!

Want to build a stronger, more defined back?

It all starts with learning how to properly engage your scapulae. Retracting (pulling them back) and depressing (pulling them down) your shoulder blades—without letting your shoulders shrug—helps activate the right muscles, prevents compensations, and protects your shoulders.

Master this, and you’ll lift more, move better, and stay injury-free! 🏆

#backtraining #buildmuscle #strongwomen #postureexercises #strengthtraining #fitnessmotivation

Unlock Your Spine! 🌀🔥

Sitting all day? Your thoracic spine NEEDS rotation!

Lack of movement = stiffness, discomfort & poor mobility. Add these banded rotations to:

✅ Restore movement
✅ Reduce stiffness & pain
✅ Boost performance & core activation

A few reps can make a huge difference! Try these before workouts or as a mid-day reset.

Your spine will thank you! 🙌

#posture #mobility #thoracicmobility #movement #backpain #movebetter

Experiencing young girls cheering for strength is something truly special. 💜

Their energy and excitement made me so happy, but what made it even better was watching each of them step up to try a pull-up themselves. I showed them how to support one another, and their mix of hesitation and willingness to try was just empowering. I wish I had left my phone recording to capture the moment. 🤩

#girlpower #stronggirls #womensupportingwomen #strengthandconditioning #pullups

Never Skip a Warm-Up 🔥

A warm-up isn’t optional—it’s the key to getting the most out of your workout. Here’s why:

Boosts Performance – prepares your muscles and nervous system to lift heavier and move better.

Improves Range of Motion – helps you move more efficiently and with better form.

Reduces Injury Risk – warms up your joints and muscles to prevent strains and tweaks.

Bonus: Burns extra calories—especially helpful if you have a desk job.

How to Warm Up:

Choose one of these simple methods based on your workout:

✅ 5 min light cardio + foam rolling
✅ 3 sets of 3 easy functional exercises
✅ Foam rolling + 1–3 warm-up sets before lifting heavier weights

Here’s my warm up from yesterday’s workout: TRX Face Pulls, SL Box Jumps and a Banded Dead Bug variation.

P.s. for the love of God, do NOT use the sauna as a warm-up alternative. #gymgoer

#strengthtraining #warmups #functionalfitness #fitnessmotivation #strongwomen #fitmoms #fitness

Are you letting your diagnosis define your story?

When I started training @marytabaie five years ago, she told me she couldn’t lose the weight she had gained since being diagnosed with Hashimoto’s—no matter what she did, it just wouldn’t go away. I was confident we could change that story.

A little belief, hard work, and a few pounds of muscle later, the “impossible” became possible. 💪🏻

Since then, I’ve learned that we shouldn’t let anyone—including doctors—set limits on what we can achieve. 🏋️‍♀️

#bodytransformation #realstories #strengthtraining #fitnessmotivation #strengthtraining #strongwomen #healthylifestyle #believeinyourself

Should You Work Out on Vacation? 🏝️

When clients ask about exercising on vacation, my advice is simple—don’t stress about it. Focus on staying active, eating well, and enjoying the trip. If there’s time for a workout, great, if not, take the time to reset.

You might be surprised but I follow the same approach. Whether I’m traveling for family, work, or rest, I stay as active as possible but don’t make training my priority. It helps me relax and get right back into it when I return.

While in Miami this weekend, I had no excuse not to try the free “Muscle Beach” gym during our walk. It was hot and toasty, but it was fun to try something different. 💪🏻🏝️

#musclebeach #miami #outdoorworkout #fitnessmotivation #getstrong #fitmoms

Worried that lifting heavy will make you bulky?

The truth is, building a lot of muscle is much harder than people think—your diet and genetics play a huge role. My arms have always been naturally muscular, but my legs, on the other hand, have always looked smaller. I’ve spent the past five years trying to build bigger legs, and while I’ve added muscle, they still don’t look as muscular as I’d like.

So if you’re worried about getting “too bulky,” don’t be. Strength training will make you stronger, more confident, and more athletic, but significant muscle growth takes much more than just lifting heavy.

#fitnessmotivation #bodybuilding #bodytransformation #strongwomen #strengthtraining #fitmoms #training #biceps #justdoit

Today’s low intensity full body workout. 💪🏻

I started with 1 warm up set, and finished with 3 working sets.

📌 Offset Front Rack Bulgarian Split Squats - 12 reps
📌1 Arm Incline Chest Press - 10 reps
📌KB Gorilla Back Row - 16 reps
📌1 Arm Lat Press-down - 12 reps
📌1 Arm Seated SHLD Press - 8 reps
📌Offset Farmer’s Carry Hold - 20-30sec

#strengthtraining #fullbodyworkout #functionalfitness #strongwomen #fitnessmotivation #gymlifestyle

One mistake I notice people make when starting their fitness journey is buying all the supplements available, promising “quick fixes.”

💊 Before you start supplementing with protein powder, eat real protein from whole foods.

🥦 Before you buy all the antioxidants available, start eating more fresh fruits and veggies.

💪🏻Before you buy energy-promising foods and drinks, get more active.

Supplements have their place, but they should complement a well-rounded diet and lifestyle, unless you are a pro athlete or have health conditions that require you to take them.

#diet #nutrition #quickfit #healthyhabits #fitnessmotivation #strongwomen #eatrealfood #trainharder #fitmom

Just kidding,

I didn’t completely ditch bench-assisted rows, but I’ve started incorporating more unassisted rows into my routine as well as my clients’ programs.

Bench-assisted rows are great for both beginner and advanced lifters. However, they shouldn’t be relied on solely for building strength, as the bench provides support, reducing the engagement of the core and spine.

Incorporating unassisted rows helps develop overall stability and strength while still targeting the back effectively.

And, if you are a #wrestler reading this, train the unassisted rows to improve your stance so you don’t gas out 2 minutes into your match. 😉

#getstrong #girlswrestling #strengthtraining #functionalfitness #workouts #training #buildmuscle

Everyone starts somewhere. 💫

I hardly recognize the 2017 version of myself on the right. At the time, I was one year postpartum, running a lot, lifting weights here and there, and—if I’m being honest—probably eating far too little.

My relationship with fitness has changed so much over the years. But one thing has always been certain: fitness is, and always will be, a part of who I am. I’ve always loved to move.

I went from being a competitive freestyle wrestler on the Moldovan National Team to living on several continents, completely redefining not only fitness but also myself…

If you’re on your own journey, know this: progress doesn’t happen overnight, and it doesn’t have to be perfect—it just has to be consistent. Keep moving forward. 💪🏻❤️

#training #mentalhealth #transformation #fitnessmotivation #strengthtraining

Happy Monday, I hope you have your workouts scheduled for the week. 💪🏻

#fitnessmotivation #fitlifestyle #strengthtraining #strongwomen #fullbodyworkout #fitmom

Quick Full Body Workout 💪🏻

Today’s short workout was perfect, since I’m still recovering from doing 1,000 crunches with the wrestlers over @wakefield_warrior_wrestling lol

#training #fullbodyworkout #wrestlers #strongwomen #strengthtraining #recovery #fitnessmotivation #justdoit #functionalfitness

5 STEPS TO NEW YOU IN 2025

1. Set Clear Goals:

Define what “change” looks like for you—whether it’s gaining strength, losing weight, or simply feeling more energetic.

2. Visualise Daily:

Picture your ideal self—stronger, healthier, and more confident. Spend a few minutes each day to visualise your outcome.

3. Believe in Yourself:

Convince yourself that you can achieve your goal, no matter what.

4. Trust the Process:

Progress isn’t always linear, but consistency is key. Trust that small, daily actions will lead to long-term success.

5. Take Action:

Pair belief with action. Plan your meals, schedule workouts, and track your progress.

Your journey starts today—one step, one meal, and one workout at a time.

You got this!

#youcandoit #fitnessmotivation #training #fitmom #strongwomen

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Maximize Your Gym Gains

WE ARE WHAT WE EAT

What to eat: 3 meal ideas for breakfast, lunch & dinner 🍽️

Upper Body Training Secrets

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