Gina Lee Fitness

when talking about velocity, you can think of it as tempo!

how fast or how slow you are working out - can make a difference on what you’re trying to train 👀

if you’re training for power, then quicker movements will help you get to that goal!

if you’re training for hypertrophy, then SLOW DOWN your reps to create more TIME UNDER TENSION

if you’re just repping things out with no intention, yes you’ll see results but being intentional and focusing on your tempo will do wonders for you!

don’t increase weight or sets just slow down your movement 👀 or see if you can move a little quicker depending on what your focus is!

weight lifting belts and weight lifting straps do serve a purpose!!

however, i feel like too many novice weightlifters are relying too heavily on using one of these accessories when they shouldn’t

the goal is not to feel dependent on accessories ! learn to strengthen and properly brace core! THEN invest in a weightlifting belt - yes they can help you when you’re trying to PR but not when you’re repping out 60% of your 1 Rep Max 👀

and grip strength … that can help you outside of the gym! yes there may be a time where grip strength could be your limiting factor but see how far you can go without using it!

Strong core = strong everything 💪

If you’re not prioritizing core stability, you’re leaving strength, balance, and injury prevention on the table

Try these 3 moves today:
• Plank (master the basics)
• Dead bugs
• Bird dogs

Control > speed Quality reps win every time

your core isn’t just for looks it’s your foundation build it right!

Unhealed injuries don’t just disappear they show up louder!

What you ignore today becomes the reason you keep getting hurt tomorrow

Fix it, don’t fight through it💥

do your warm ups, take care of injuries, rest if you need too … just don’t make a temporary injury a chronic injury!

StayStrong

Warm weather is here ☀️

But warmer temps don’t mean you need to start slashing calories to lose fat

Fat loss isn’t seasonal it’s about consistency with your nutrition, training, sleep, and daily habits 🔁

Cutting calories too aggressively just because it’s “summer season” can backfire with low energy, muscle loss, and burnout

Focus on fueling your body, training hard, and staying consistent the results will follow 💪🔥

the What I Eat In a Day videos are fun for inspiration! but don’t be following them 😅

people are always asking for the cheat code when it comes to habit stacking your meals but here’s the thing, if you’re not eating what you’re buying you’re only doing damage to your wallet

you don’t have drink your greens and live off of chicken and rice you can enjoy fun foods and still reach your goals!!!

it’s just making sure you’re consistent id say 85-90% of the time! when we get to focus on nutrition (bc ive been there) it becomes challenging to keep the fun and the lightheartedness going

sometimes it’ll be trial and error on figuring out what’s best for you! and maybe you’re like me and enjoy eating almost the same thing every day bc it works! that’s fine too 🙈

just don’t stress yourself out on hitting everything perfectly daily - plan ahead! find what works for you! and take that stress off of you

still having this conversation in 2026 because social media keeps telling us we can lose fat in specific places 😅

which i’m sorry to break it to you all … but even in 2026 we cannon unfortunately spot reduce our fat and tell our body where we want to loose our body fat :/

the process doesn’t specify where and when but works on our body as a whole when we decide to go on a caloric deficit with the goal of fat loss

doesn’t mean we can’t work hard on our goals and strengthen the areas we need to get stronger!!

but with summer approaching, there’s no best way to “tone up” your arms without having yourself in a caloric deficit while strengthening your upper body and sprinkling in some arm exercises 🥲

sorry to be the bearer of sad news !!!

food is fun but food is also for fuel!

too many times i’ve worked with a client who has not ate prior to the workout … and they are trying to figure out why they are feeling so lethargic during the session

then i ask one of my many golden questions “what have you ate today?” and their response is usually nothing or just coffee 😅

when we should be fueling our bodies even if it’s a little bit and better if it’s a carb source PRIOR to our workouts!!! it’s going to help us keep pushing for longer and not tap out before the workout is over !!

as for post workout, prioritize your carbs and protein!!! if you want to improve your body you have to feed your water!

yes some uncomfortable changes may happen depending on how long you’ve been restricting yourself but you need to eat ESPECIALLY if you’re pursuing a fitness journey!!

what’s your go to preworkout or post workout meal!?

we are talking under an hour and a condense workout routine where you can get in and get out while still witnessing results!

the thing about working out, is that you need to make sure the intensity is there (i like to say 80% of the time) along side with a high frequency and a moderate duration 👀

high frequency as in if you can get to the gym 3 times a week and the other 4 days are for other activities, MAXIMIZE ALL 7 days for some form of movement!!!

i work with clients where more than 45 minutes is just not practical and that’s ok! even my own workouts are 40 to 70 mins long because i don’t have all day to be at the gym 🥲

even though i know some of you may think that 🙈

the goal is to get in and get out while maximing your time! keep your intensity high because that’s where the progress will be made and stick to progressing week to week!!!