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🔥 Let's give your back, glutes and hamstrings some lovin'

fat loss move your body movement weight loss Apr 01, 2022



This one can be a HUGE game-changer.


“POSTERIOR CHAIN” is trainer talk for the chain of muscles on the backside of your body. It includes your body’s biggest muscles – your back, glutes, and hamstrings. 


All of these muscles work together to support pretty much all of your movements … not only in your workouts but in your everyday life.


BUT here’s the kicker. These muscles tend to “turn off” because we spend so much time in a sitting position. 


This causes weakness and imbalances that can lead to tightness and even injury.


So, this week we’re going to target this area! 


Strengthening your posterior chain can:


  • Boost sports performance 
  • Increase power for explosive movements 
  • Activate and build your glutes 
  • Improve posture 
  • Battle low back pain 
  • Decrease the risk of injury


You’ll get the most bang for your buck by working this group of muscles together – so that’s what we’re doing this week!


👉THREE DAYS this week do THREE sets of the following routine. You can do this circuit on its own … or add it to your current workout for extra 🔥🔥 


Do as a circuit, 3x through:

  • Supermans (10-15 reps)
  • Glute bridge (15-20 reps) 
  • Plank (45-60 seconds) 
  • Rest 60 seconds


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If you need help with a fitness plan or lifestyle coaching, I’m here for you every step of the way.  


I’m a wife and mum, personal trainer, fitness/pilates instructor, Behaviour Change Specialist, Nutrition Coach, Pain-Free Movement Specialist, author of Cookie Dough in the Dark, creator of Vibrant Living Membership - your ONE STOP shop for movement + nutrition + mindset..... among many other things!!  I’ve had many issues dealing with the scale going up and down, a muffin top that wouldn’t disappear, emotional eating binges that did not involve carrots and struggling with insecurity! Through all of this I just wanted to feel normal. I wanted to be happy like everyone else!

In my teens and 20’s I wanted the quick fixes, the magic pills, the fairy dust – whatever I could get my hands on to make me a lean, happy and sexy machine. Yup, found out it doesn’t exist. I wanted to cry!! I was so frustrated. I felt like I was going around and around until I was completely exhausted and back at the starting point. And when I talk with other women they feel that way too. So, I delved further into holistic health – the emotional, mental and physical – wrote a book, and have been in this field for many years helping 1000’s of women.

I discovered that by being smarter, not working harder, I could get the results I wanted and also for my clients. It started with some really small shifts that I will share with you over time. With this new knowledge, I felt ALIVE, VIBRANT and COMFORTABLE in my own skin. And my clients felt this way too!

My mission is to continue to help women step into the body they WANT. To feel confident & sexy, in control of their food choices and have their clothes fit just as they should while having the energy to live a VIBRANT life.


Ready to elevate your health? As a certified Behaviour Change & Nutrition Coach, I'd be happy to chat with you. Contact me at [email protected].


Healthy Hugs,


I look forward to seeing you inside the 5 day stronger to the core challenge

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