Fitness Body

Want to make your squats QUAD dominant? 🔥

Try this Heel-Elevated Goblet Squat — Cyclist Style

👟 Feet close together
⬆️ Heels elevated
🦵 Let the knees travel forward
🎯 Lightly tap the dumbbell for consistent depth

The dumbbell behind you isn’t a seat! It’s simply your depth marker... touch and drive straight back up.

Keep your torso tall, stay controlled and let those quads do the work. 🔥

Save this one for your next leg session.

WomensStrengthTraining GymTips

Challenge of the week! 👊

From a push-up position, stand up in one smooth movement...

✔️ No hands on your legs.
✔️ No kneeling first.
✔️ Just one continuous movement.

Think you can do it? Tag me if you give it a go! 💪

Feel your lats from the very first rep

Ever watched someone do something...

..and immediately regretted trying it yourself? 😂

The biggest push-up mistake beginners make...

The Thriller Row Challenge 💀

How many variations can you complete without dropping?

Comment your score out of 7 👇

Tag your gym buddy who thinks they're strong enough 😏

🌮 Sunday Meal Prep: Taco Chicken & Rice

Makes 4 servings (perfect for many women's nutrition plans)

Ingredients:
✅ 360g chicken breast
✅ 10ml MCT coconut oil
✅ 1 tsp taco seasoning
✅ 60g brown onion, chopped (about ½ onion)
✅ 100g taco sauce
✅ 200g rice, cooked separately

Method:
1️⃣ Heat oil and brown the onion.
2️⃣ Add chicken and cook until lightly browned.
3️⃣ Add taco seasoning and stir through.
4️⃣ Add taco sauce, cover and cook until chicken is done.
5️⃣ Divide cooked rice evenly between 4 containers.
6️⃣ Divide chicken mixture evenly between containers.

💡 Meal prep tip:
If you want more accurate portions, drain the cooking juices before dividing the chicken. Once the meat is evenly distributed, pour the juices back over the containers.

MACOS/ per serving:
364 Calories
31.2g Protein
43g Carbs
6.3g Fat

Simple.
High protein.
No takeaway required.

Save this for your next meal prep Sunday 🙌

Thought this challenge would be hard because of the push-ups...?

Turns out the hardest part was catching the dumbbells 😅

Strength helps.
Coordination helps.
Not dropping a dumbbell on your face also helps.

After a few attempts, I finally got it ✅

Now it's your turn👇

🎥 Try it
🎥 Tag me in your video
🎥 Or send it to me in a DM

Bonus points if you can do more reps than me 😏

Who wants to give it a go?

Knuckle push-ups look tough... but that's not why many people do them.

One of the biggest reasons people try knuckle push-ups is because they keep the wrist in a more neutral position compared to traditional push-ups.

But if you've never done them before, they can be uncomfortable. Not because they're bad for you, but because your knuckles aren't used to taking that kind of pressure.

Just like any exercise, your body adapts.

A few tips if you're curious to try them:
✅ Start on a soft surface or gym mat
✅ Use your first two knuckles (index and middle finger side)
✅ Build up gradually
✅ Stop if you feel joint pain

And unless you're training for martial arts... there's really no need to do them on concrete 😅

Have you ever tried knuckle push-ups?

Can't push-up at all join Her First Push-up program. Link is in my BIO. Or DM PUSH