A lot of people think glute training is just about squatting heavy… but tension and control matter just as much. 👏
This low cable squat keeps constant resistance on the glutes while also loading the hamstrings through the movement. Slow, controlled reps like this build strength, stability, and shape. 🔥
Not every workout needs to look flashy to be effective. Sometimes the basics done correctly work best. 💪
Mona' Cranor
Custom strength & nutrition coaching for individuals who want structure, support, and control. Strength is already within you — I help you access it.
05/13/2026
So proud!! Her SECOND session and she’s already crushing it 💪✨
Watching women start to realize how strong they truly are is one of the best parts of what I do. Strength isn’t just about workouts or weights. It’s confidence, showing up for yourself, moving better, and proving to yourself you’re capable of more than you thought.
I love being a support system for women who are ready to feel stronger, healthier, and more confident in their bodies ❤️🔥
11/27/2025
Thanksgiving Workout First! Then we eat later! 🙌💪🍗
Happy Thankagiving hope you have a amazing day!!
11/22/2025
Hope you have an amazing Saturday!! Had an great shoulder workout this am!! 💪
Was hard carrying my gym bag out to the truck. Soo  not looking forward to the next two days of soreness! 🤣
08/12/2022
Working on yourself is the greatest investment you could ever make! Nothing will ever compare to your own mental and physical health! 🫶🏻
07/23/2022
There will always be people that try to steal your joy....But you have a choice. Allow negativity to affect you or simply don't allow it to. Joy is a choice you make. It is a decision that you make not based off of what you have or don't have. What someone says or doesn't say. It's not based off of things or people its based off of your decision. Your in complete control. 💪
07/04/2022
05/17/2021
At Light Up Digital Marketing, we believe in inspiring our brand partners with all the possibilities to reach the ideal customers online. Not only do we believe in inspiring business owners to do more with their digital marketing, we support them in taking the best actions to maximize their results. 💡
03/08/2021
There is always room to grow! 🙌
01/25/2021
A CONVERSATION ABOUT PERCEIVED VALUE💡
A customer asked a contractor how much it would cost to do a project.
The contractor gave him a proposal: $4500
The customer responded: That’s seems really high.
The contractor asked: What do you think is a reasonable price for this job?
The customer answered: $2500 maximum
The contractor responded: Ok, then I invite you to do it yourself.
The customer answered: I don't know how to.
The contractor responded: Alright, then how about for $2500 I'll teach you how to. So besides saving you $2000, you'll learn valuable skills that will benefit you in the future.
The customer answered: Sounds good! Let’s do it!
The contractor responded: Great! To get started, you are going to need some tools. You will need a chop saw, table saw, cordless drill, bit set, router, skill saw, jig saw, tool belt, hammer, etc..
The customer answered: But I don't have any of those tools and I can't justify buying all of these for one job.
The contractor responded: Ok. Well then for an additional $300 I can rent my tools to you to use for this project.
The customer answered: Okay. That’s fair.
The contractor responded: Great! We will start the project on Monday.
The customer answered: I work Monday through Friday. I’m only available on the weekends.
The contractor responded: If you want to learn from me then you will need to work when I work. This project will take 3 days so you will need to take 3 days off work.
The customer answered: That means I’m going to have to sacrifice my pay for 3 days or use my vacation time!
The contractor responded: That’s true. Remember, when you do a job yourself you need to account for unproductive factors.
The customer answered: What do you mean by that?
The contractor responded: Doing a job completely from start to finish includes time spent to plan the project, pick up materials, travel time, gas, set up time, clean up, and waste disposal amongst other things. That’s all in addition to the actual project itself. And speaking of materials, that’s where we will start on Monday so I need you to meet me at the lumberyard at 6:00am.
The customer answered: At 6am?!! My work day doesn’t usually start until 8am!
The contractor responded: Well then you’re in luck! My plan is to start on the deck build by 8am. But to do so we have to start at 6am to get materials picked up, loaded and delivered to your job site.
The customer answered: You know, I’m realizing that a lot more goes in to a job than what a customer sees in the finished project. Your proposal of $4500 is very reasonable. I would like you to handle the project.
CONCLUSION:
When you pay for a job, especially a custom job, (whether it’s a physical project or digital project) you pay not only for the material and the work to be completed. You also pay for:
✔️ Knowledge
✔️ Experience
✔️ Custom Skills
✔️ Tools
✔️ Time to plan
✔️ Time to prepare
✔️ Professionalism
✔️ Work Ethic
✔️ Excellence
✔️ Discipline
✔️ Commitment
✔️ Integrity
✔️ Taxes
✔️ Licenses
✔️ Sacrifices
✔️ Liabilities
✔️ Insurance
If you request a proposal for custom work to be done, please don’t disrespect a service provider by trying to get them to lower their prices.
If their proposal exceeds your budget, there’s nothing wrong with getting other proposals.
Just remember.. you get what you pay for.
👉🏼 SERVICE PROVIDERS: Know your worth and be confident in it.
👉🏼 CONSUMERS: Recognize their worth and be respectful of it.
Sharing this to support all my friends, family and clients who are Entrepreneurs, Business Owners and Tradesman.
12/30/2020
2020 has been one for the books! It is important to stop and celebrate your wins no matter how small or big! 🚀
As entrepreneurs, we often get caught up in the grind and hustle if you have accomplished something you're proud of I would love to hear about it! 💪
Seeing others win has a way of inspiring others so don't hold back share that win below! 👇
CHEERS TO YOU!!! Keep going! 🥂
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