Liz Trace

I am a strength and conditioning coach in PA! I specialize in weightlifting and speed/agility. exercise science field & want to talk shop

05/28/2026

Challenge yourself to start new things✨✨

-hot pilates

05/07/2026

👋Here are some beginner jumps!
➡️AEL Jumps: slowly lower into a deep squat position, release the weights and follow with a vertical jump!
➡️Continuous jumps: continuous vertical jump without stopping! Great for power!

Vote for Liz Trace to be featured on the cover of Muscle & Fitness HERS!

01/27/2026

👋Hey Everyone!
You all know how big I am into fitness and health!
I wanted to try for Ms.Health and Fitness!! I would be featured on their magazine cover!

You have 1 free vote per person. And you can pay for additional votes! Hurry and vote!
Thank you so much!

Vote for Liz Trace to be featured on the cover of Muscle & Fitness HERS! I deserve to be Ms. Health and Fitness because I am a sports performance coach! I have lifted for 14 years! I want to inspire young women!

09/17/2025

DID YOU SQUAT TODAY????

I did hypertrophy for 4 sets of 185 x 8-6 reps

08/30/2025

☝🏽Are you training to your full potential?

Make sure you add weight training into your weekly routine. Your body will be healthier & happier if you train!

🗣️I add explosive lower body & upper body lifts at the beginning. Following is heavy core movements such as deadlift, squat, bench press, & barbell rows! At the conclusion of my workout I finish with accessory lifts.
This can include core, triceps/biceps, isolation exercises (wall sits/ hamstring sliders), and mobility. 🦾

⌨️Message me your workout questions today!

08/11/2025

Girls cheerleading competing in the classic plank challenge! 📣😸

06/24/2025

I had a great time beating the heat doing a trail run! I was climbing the edge of a cliff that took you off the coast looking down at the beach!

I climbed over 500ft and was rewarded with a beach at the end of this 2.5 mile hike.

06/21/2025

🥰🥰🥰Showing up for yourself as a coach and as a role model to young girls and boys is very important to me. I don’t wear make up most of the time, I try to show everyone natural is beautiful too!

At work, you have to be professional and put together. But that doesn’t mean one size fits all.
I do my hair for work. I wear comfortable cute gym clothes. That’s my key to being a badass woman who can do both!