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Folly Beach with the cousins 🌊❤️A few stormy days, lots of beach time, and kids who couldn’t care less about the weather...
10/14/2026

Folly Beach with the cousins 🌊❤️

A few stormy days, lots of beach time, and kids who couldn’t care less about the weather. Turns out, playing on the beach in the rain is just as much fun.

Growing up, some of my favorite childhood memories were spending hours on the Black Sea with family and other kids. We’d swim, play, and stay on the beach until the end of the day. Nothing fancy, just endless summer days.

And watching our kids do the same thing with their cousins brought back so many of those memories.

Different beach, next generation, but same kind of childhood magic.

10/06/2026

If your stomach is pushing out during a plank, you may be sending pressure forward instead of managing it through your core.

Try this:
Exhale.
Let your ribs come down.
Think about gently wrapping your stomach around your waist and getting your TAs on board.

The goal isn’t to suck your stomach in — it’s to create better tension and pressure management.

Small adjustment. Big difference.

Follow for more core progressions.

10/06/2026

If your single-leg glute bridge is going straight into your lower back and quad, check your position before blaming your glutes. 👀

A lot of the time, the problem is that you’re lifting by arching through your lower back instead of actually extending through the hip.

Try this:
Exhale.
Gently close your rib cage.
Slightly tuck your pelvis.
Then lift by driving through your glute — not your lower back. Think about leading with your tailbone vs your rib cage.

Small change, completely different exercise.

Save this for your next lower-body workout and follow for more strength training tips. 💪

10/06/2026

Feel your RDLs more in your lower back than your glutes?

Check where your weight is going.

A lot of people hear “push your hips back” and end up shifting their whole body backward — toes lift, shins travel back, and all the pressure goes into the heels.

Instead, keep your whole foot grounded and think about keeping your knee stacked over your mid-foot as you hinge.

Your hips travel back.
Your weight stays centered.

That usually gives you a much better position to load your hamstrings and glutes instead of letting your lower back take over.

Small adjustment. Big difference in how the movement feels.

Save this and check your RDL form next time you train.

10/02/2026

If your shoulder is creeping up toward your ear and rolling forward during a bent-over row, your back probably isn’t doing as much work as you think.

A row is a back exercise, so I want the movement to start from your shoulder blade and your arm to follow.

One cue I use with clients: relax your index finger a little, squeeze more through your pinky, and think about pulling the weight toward your waistline.

Back leads. Arm follows.

Small form changes can completely change where you feel an exercise.

Follow for more strength training tips + form cues.

09/29/2026

Postpartum opinions that might get me in trouble (1/5) 👇
Your 5lb dumbbells alone won’t rebuild your body.
Light weights have their place — early rehab, reconnecting with your core, that’s real work. But if you want muscle back, your muscles need a reason to come back: progressive overload. More challenge over time.
Heavy is relative. Heavy for you right now might be 15 pounds. Over time, that number usually climbs. That’s the whole point.

Get cleared by your provider first — and if you notice leaking, heaviness or pressure, or pain, scale back and see a pelvic-floor physical therapist. Not something to push through.

Follow for (2/5): why doing random workouts is bonkers.

A little intro since I realized I’ve never really done one properly here 👋I’m Iryna. I grew up doing acrobatic gymnastic...
09/24/2026

A little intro since I realized I’ve never really done one properly here 👋

I’m Iryna. I grew up doing acrobatic gymnastics in Belarus, and movement has basically been part of my life forever.

Then I became a mom, went through three very different postpartum recoveries, dealt with pelvic floor issues, and started looking at training women very differently.

Now after 13 years of coaching, I care a lot less about doing more just for the sake of doing more — and a lot more about having a plan, moving well, and progressing with purpose.

Strength training, postpartum recovery, core education, exercise form and probably me overthinking someone’s squat 😂 - that’s pretty much what you’ll find here.

Motherhood comes with enough surprises. Peeing when you sneeze doesn’t need to be one of them 😅
09/15/2026

Motherhood comes with enough surprises. Peeing when you sneeze doesn’t need to be one of them 😅

I definitely learned a few of these the hard way 😂.
09/10/2026

I definitely learned a few of these the hard way 😂.

09/10/2026

Not feeling your glute in a single-leg glute bridge? Check your hip alignment.

The first mistake I see is excessively arching through the lower back to create more range of motion.

Instead, stack your ribs over your hips first, then lift.

If I see a client opening the ribs and leading the movement with the rib cage, I’ll cue them to lead with the tailbone and articulate up from the pelvis instead.

The second mistake is letting the hip bone on the lifted-leg side drop toward the floor.

A simple cue I love: put your hands on your hips. Use your hands as feedback and guide your pelvis so both hip bones stay level as you lift.

Sometimes feeling the right muscle isn’t about trying harder—it’s about getting into a better position first.

Save this for your next glute workout.

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4710 E 5th St
Austin, TX
78702

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