Diligent Fitness

A few tips to improve your hip thrusts. First things first, a hip thrust should always be initiated from a SEATED position and return to a seated position. Some of you are moving heavy weight but would not be able to lift that much weight off the floor. Your back is bearing the brunt of poor form and a load that is too heavy. Start over. Go down in weight, use a block or bench that is the right height, and work your way up to heavier loads.

(Rule of thumb that applies to Bulgarian split squats and hip thrusts. If you can walk up to the bench /block and it’s taller than your knee height, it’s too tall for either of those exercises).

I hope these few tips help!

You can reduce belly fat the same way you can reduce fat anywhere else. Diet + exercise.
Not a SPECIAL diet or SPECIAL exercise.

Genetics also plays a role. Where your best friend might lose fat first/quickly is probably not where you will too.

Age also plays a role. As estrogen declines starting in our 30s, where and how you store fat will change. This doesn’t mean we can’t reduce belly fat, it means we have to be a bit more diligent, more so than we did when we were 25 and all we had to do was THINK about losing belly fat and we could.

At the end of the day, this takes TIME and diligence. Fat loss doesn’t happen on accident, it happens with intentional actions done consistently over time. Don’t spend time with gimmicks that won’t get you where you ultimately want to be.

Every BODY needs exercise.

No one is exempt.

Your mind is the boss of your body.

Yes, there are exceptions. I’m not talking to you if you have a physical issue or limitation that prevents movement or consistent training.

I’m talking to the perfectly able person whose favorite excuse is that they are “listening to their body”.

If listening to your body leads you to settle for doing nothing or doing less most days, it cannot be trusted. And ultimately, it’s your mind that needs renewing.

Sometimes the best thing to do IS to skip a workout. If that sometimes is ALL the time, it might be time to reevaluate.

Most times, your body can get in line once the mind decides to take action. The body shouldn’t get to make the choice.

The best part about this was when I heard the member on the right telling the member on the left “I started there and I could barely do it” and encouraging her that she’d improve with time.

This is the power of community. With us you are not alone. Someone here has been where you are and is committed to working for a stronger, healthier body.

It’s ok to be a beginner, y’all. Progress is a given if you don’t give up. With each session you’ll get stronger, more fit, more confident. You have to stop being so hard on yourselves or trying to look like IG fitness influencers. Everyone has had a Day 1.

Join us here if you’re nervous or scared to start your journey because I have seen with my own eyes how the support and encouragement of this crew is quite literally the definition of iron sharpens iron.

Part of the difficulty in maintaining a lifestyle of fitness is the perceived need for variety. We like variety as humans and it keeps things interesting. Nothing wrong with that.

But when it comes to being fit as a lifestyle, folks walking the walk are actually not seeking much variety.

So I won’t say ALL, but most of the fit people you admire are doing the most mundane stuff consistently to maintain their physiques. As with anything, some will do the most, and some will benefit from genetics, but what you’ll still see in these cases is a level of predictable consistency.

The training/rest schedule is pretty set. They know when they’re going to lift, run, and do whatever else. They’re not flipping through IG daily to find the most interesting workout to do.

Their diet is simple and easy to replicate week after week. They have their staples and the grocery list rarely changes. They aren’t looking for safe “snacks” or the latest recipes.

While there are ALWAYS exceptions, I find that people getting the results are comfortable with one major thing…MONOTONY.

Shout out to for the cool content 💪🏾