Emily Gavino - Personal Training

mind muscle connection is much more important than adding weight. ESPECIALLY POSTPARTUM!!

when we’re postpartum training, we want to think REBUILD. what that looks like:

single leg movements to really target muscle imbalances

when we’re doing single leg movements, we really want to tap into that mind muscle connection. all your weight is going to be in your HEEL, your foot that’s staggered back is there purely for balance

not so worried about the hourglass figure anymore since I have toddlers who roast me for not holding them long enough or not ‘up’ enough 😂😭

If you REALLY want to see results, I have the answer:

Faith and fitness are more similar than we realize.
Neither is built overnight.
Neither responds to shortcuts.
Both require discipline, patience, and obedience — even when progress feels invisible.

Transformation doesn’t come from effort alone.
It comes from surrender.
From showing up when it would be easier not to.
From trusting that consistency will bear fruit in time.

This isn’t about vanity or perfection.
It’s about stewardship.
About honoring the body God entrusted to me so I can serve well, love my family well, and walk in the calling He’s placed on my life. Especially, taking care of the Lord’s dwelling, where His Spirit resides

Nothing is too small to surrender.
Even this.

THE SOLUTION:

If you have long femurs, squats will feel better with a wider stance and toes slightly turned out. This lets you sit back into your hips and stay much more upright—without that dramatic forward lean.

I always assumed that because I’m on the shorter side, I couldn’t have long femurs. I’m not tall… so why did it feel like I was doing everything right, yet squats only felt good when I went wider or did sumo?

Turns out, I actually do have longer femurs for my anatomy. And it has nothing to do with your height at all.

Same exercise. A couple months apart. Very different result.

The biggest change here isn’t weight, reps, or even muscle. it’s hip mobility and control.

In the first clip, my hips were tight and doing most of the compensating. When your hips don’t move well, your low back takes over, your pelvis shifts, and the glutes never fully get the job. That’s when kickbacks turn into momentum instead of muscle.

Fast forward a couple months:
• More pelvic stability
• Better hip extension
• Slower, controlled reps
• Full range of motion
• Glutes actually doing the work

Hip mobility isn’t about being “flexible.” It’s about having access to the range you already own, then being strong and stable there. When your hips move better:
✔️ You can isolate the glute instead of arching your back
✔️ You reduce strain on the low back and SI joint
✔️ You build strength in the positions that actually shape and support your body
✔️ Your lifts feel smoother, stronger, and safer

This is why I prioritize:
– Hip flexor length + control
– Deep core + pelvic stability
– Slow eccentrics
– Intentional range of motion over heavier weight

Progress doesn’t always look like “more.”
Sometimes it looks like less momentum, more control, and better movement quality.

If your glutes “never activate,” your hips might be the missing link.

Slow down. Open the hips. Build strength where it counts. 💪🏼✨

3 gentle moves that helped my pelvic alignment + low back pain postpartum 🤍

These were the first exercises that actually made my core feel supported again — especially on the days I felt weak, exhausted, or inflamed.

✨ Marching bridge
✨ Dead bug
✨ Bird dog

Slow + controlled is the magic.

Save this for tomorrow’s workout or your nap-time movement break 🤍

I used to think leg day was all about burning calories… now it’s about BUILDING

If your goal is glute growth and toned legs, here’s what actually makes the difference ⤵️

🍑 1. Progressive overload: Gradually increase weight, reps, or time under tension each week. Your muscles grow when they’re challenged — not when the workout just feels “hard.”

🦵 2. Mind-muscle connection: Slow down and feel the glutes working. Control the movement, don’t just move through it.

⚖️ 3. Recovery + protein: Muscles grow when you rest and fuel them — not when you burn yourself out.

🔁 4. Consistency: You don’t need to “confuse” your muscles. You need to teach them through repetition. Master the basics, stick with them, and results follow.

These are the small shifts that changed everything for me. Not chasing exhaustion… but consistency, confidence, and strength that carries into motherhood 🤍

Save this for your next leg day & tag me if you try it!