This workout covers your bases with just 5 intentional exercises: 🍑 Hip Thrusts 🍑 Barbell RDLs 🍑 Deficit Reverse Lunges 🍑 Single-Leg Leg Curls 🍑 Hip Abductions If you're working 40+ hours/week, focus less on doing MORE and more on choosing good exercises, training hard + getting stronge

It's muscle plus fat loss. Here's what's actually happening under that word. #toningmyth #busywomanfitness101 #strengthtraining #fitnesseducation #womensfitness

More work. More workouts. More productivity. More sacrifice. But what's the point of working so hard to build a life you love if you never give yourself permission to actually enjoy it? Take the trip. Eat the good food. Sleep in sometimes. Spend time with people you love. Then come hom

BUT you went from squatting 65 lbs to 95 lbs, that’s progress👏🏽 One of the quickest ways to get discouraged on your fitness journey is making the scale your ONLY measurement of success. Because while your weight might not be changing, you could still be: 💪🏽 Getting stronger 🍑 Building mus

Working from home gives you SO much flexibility… but if you’re not intentional, it can also turn into sitting at your laptop for 8 hours, barely moving, and wondering where the day went😩 After working for myself, these are 3 rules that have made a HUGE difference in my productivity: 1️⃣ Prior

Sweat is your body's way of regulating temperature, and the weight you lose from sweating is primarily temporary water loss, NOT BODY FAT. And that crazy “burn” you feel during an exercise? That isn't proof you're building more muscle either. If your goal is to change your body co

It’s what you do AFTER you miss it that usually gets you. 😅 “I already messed up this week.” “I’ll just start fresh Monday.” And suddenly one missed workout turns into 2–3 weeks. If this sounds like you, try this instead: 1. Follow the “next opportunity” rule. Missed Monday? Train

When I tell you this is SOO GOOD! This drink has made my Fall🤤 Here’s the recipe: - 1 Scoop of Legion’s Pumpkin Pie Whey Protein (use code: CoachLilli for BOGO 50% OFF) - 6oz of Cold Brew Espresso (I used Stok’s) - 1 Cup of Vanilla Almond Milk - Non-dairy Pumpkin Spice Whipped Toppin

Click the link in my bio to watch the full video✨ #womensfitness #strengthmatters #musclegain #womanstrength

You do NOT need to wait for a day when you magically have 90 uninterrupted minutes😂 One of the biggest mindset shifts I want busy women to make is to stop measuring a workout by how LONG they were in the gym. Because 90 minutes at the gym doesn't automatically = a better workout. You c

If you want: 🍑 More shape through your glutes 💪🏽 Defined shoulders + back ⌛ More of that hourglass look At some point, you have to give your body something to actually SHAPE. And that means building muscle. Fat loss can help reveal the muscle you already have, but constantly dieting d

Ladies, if your goal is to build more of an hourglass shape, your upper body deserves just as much attention as your glutes👏🏽 Building your back + shoulders can help create more shape through your upper body, which can also give the appearance of a smaller waist. Try these 4 exercises: 1️⃣ B

Ingredients: - 1 Mission Carb Balance Spinach Herb tortilla - 4 oz rotisserie chicken, shredded - 2 tbsp light Caesar dressing - 1 cup chopped romaine - 2 tbsp grated Parmesan - ¼ cup reduced-fat shredded mozzarella or Italian-blend cheese - Black pepper to taste Directions: Toss the ch

Your strength workout does NOT need to burn 500+ calories to be effective👏🏽 One of the biggest mistakes I see women make is judging the quality of their workout by how many calories their watch says they burned. But if your goal is to build muscle, get stronger, and create more shape, calorie

Episode 1 of my Project Discipline Series is live on YouTube — a realistic look at getting back into routine, staying consistent, and building the habits that actually move you forward. Search Coach Lilli on YouTube or hit the link in my bio✨ #youtuber #disciplinedmindsets #fitbody

Lately I’ve been trying to take FULL ADVANTAGE of my free will and open schedule…I left my 9 to 5 to work 24/7 but at least I can do it from ANYWHERE😂🤷🏽‍♀️ #selfemployedlife #femaleentrepreneur #onlinebusinessowner #onlinefitnesscoach #remoteworklife

You can want to lose fat WITHOUT spending your entire fitness journey trying to make yourself smaller. For me, the goal is strong > skinny. I want muscle. I want curves. I want to lift heavy. I want to feel athletic and capable. AND I can still have goals around losing body fat. Tho

If you're a busy woman, one of the easiest ways to become more consistent with the gym is to stop deciding IF you're going to workout every single day. Because after 8 hours of meetings, emails, deadlines, errands, kids, and making 100 other decisions... The LAST thing you want to fig