6 things the gym taught me

Taking the gym seriously changed more than just my workouts. I didn’t expect how much I’d start looking at everything differently. Recovery. Nutrition. Tracking. Proper technique. Consistency. And the biggest one? Once taking care of yourself becomes part of your lifestyle, you start app

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FROZEN SHOULDER REHAB

There are shoulder warmups I’ve always done, but these are different. These are the exercises I learned during my frozen shoulder rehab and still keep in my routine. If you’ve had frozen shoulder, you understand why keeping these in your routine is so important. A few minutes goes a long way. 🤍

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Work trip workouts

Work trips, busy schedules, unfamiliar gyms… there will always be a reason to skip. I’ve learned that consistency isn’t about having the perfect setup — it’s about keeping the promise you made to yourself. A hotel gym workout might not look like your normal routine, but it still counts. K

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No machine chest day

No machines. No problem. Only had dumbbells and a balance ball, so we made it work. The balance ball adds an extra stability challenge, and switching up your angles lets you hit your chest in different ways—all without a machine. You don’t need a fully equipped gym to get a good workout in

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TRX Abs

I was NOT prepared for the ab soreness this combo gave me 💀 TRX body saw → pike is absolutely disgusting. If you have a TRX, add this to your core day and thank/be mad at me later. #TRXWorkout #TRXTraining #CoreWorkout #AbsWorkout #garageworkout

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SHOULDER WARMUP

Shoulders get a little warm-up before they’re asked to do the heavy lifting. My shoulder warm-up: • Up & Over • Around the Worlds • Flossing • 90° Band Rotation • External Rotation save this for your next upper body day 🤍 #ShoulderWarmUp #UpperBodyWorkout #ShoulderMobilit

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Outdoor Leg Day

Found a cute little leg day setup and obviously had to use it 🍑🌿 #legday #gluteworkout #outdoorworkout #lowerbodyworkout #fitnessgirl

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Not everyday is a PR

Some days you move weight. Some days the weight moves you. 😂 No PR today, just me and a questionable amount of plates making it work. Hoodie on. Ego off. 🫡 #GymGirl #GluteWorkout #LegDay #StrengthTraining #FitnessJourney

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BICEP DAY

the biceps were, in fact, worked. we love a productive little arm day 🤝 Just me and my preacher curls. #gymgirl #bicepworkout #armday #girlswholift #fitnessreels

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Ab workout

Decline sit ups were already rude… so obviously I added weight 😅 Slow reps. Full control. Core on fire. Add this one to the rotation. #CoreWorkout #WomenWhoLift #StrengthTraining #GymGirls #FitnessReels

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Gym day energy is unmatched

Just clocking in. #gymgirl #fitlife #strengthtraining #gymmotivation #consistency

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Tricep Extensions

The weight isn’t the flex… the control is. Little form fixes = big difference. #tricepworkout #armworkout #strengthtraining #fyp #gymtips

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Gym Motivation

Imagine quitting right before everything starts changing. 🤎 Keep going. Keep showing up. #fitnessjourney #fitnessmotivation #GymMotivation #womenwholift #BackWorkout

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Core Control

The goal isn’t to make it look easy. It’s to make it look controlled. 🫠 #CoreStrength #FunctionalFitness #StrengthTraining #FitnessJourney #WomenWhoLift

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LEG DAY

The walk back to the car is the real workout. #WomenWhoLift #LegDayHumor #GirlsWhoStrengthTrain #SmithMachineSquat #StrengthTrainingWomen

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Ab workout

When you find an ab exercise that looks easy… but absolutely isn’t 😅 Slow reps + control = instant core burn #CoreWorkout #AbWorkout #StrengthTraining #GymGirls #FitnessReels

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Recovery workout

This probably looks like a normal overhead press. To me, it’s months of rehab, frustration, and small wins finally paying off. Recovery isn’t quick, and it definitely isn’t linear. It takes patience (I’m not great with that), physical therapy, and accepting that progress looked different for

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Smith Machine RDL

If your RDLs feel more like a lower back exercise than a glute exercise, this variation is worth trying. A small toe elevation can help you achieve a deeper stretch while keeping the movement controlled. Focus on: • Hips back • Chest proud • Control the way down • Drive your hips through

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Landmine legs

One landmine. Four exercises. Need a new leg day? Start here. These landmine exercises hit strength, balance, and stability all in one workout—and they’ll definitely humble you. Which one’s making it into your next leg day? #legdayworkout #landmineworkout #lowerbodytraining #

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Crunch alternative

Okay hear me out… I LOVE a good cable crunch 👏🏻 But cable circles? They deserve way more hype. The goal isn’t making giant circles — it’s keeping that cable loaded the entire time and making your core fight to stay controlled. Slow reps + constant tension No need to throw around heavy we

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Lindsey Loiodice