empiresunfitnesstribe

311 followers

Follow

Follow

Follow

0 saved

10

Fix It Up:21 Days To A Stronger You- Series Day 12

Workouts + Mindset Shifts = The Ultimate Girl Therapy! 💪✨

We are officially halfway through with this program!! 🙌 There’s something about moving your body that clears your mind, lifts your mood, and reminds you just how strong you really are. Every sweat session isn’t just about muscles—it’s about me vs. me and proving I can push through.

Lately, I’ve realized that the toughest workouts mirror life: it’s not always easy, but showing up anyway is where the magic happens! ✨

What’s your go-to self-care combo? Drop it below! ⬇️

#GirlTherapy #fyp #StrongBodyStrongMind #overhalfwaythere #EmpireSunFitness

2025/1/31 Edited to

In today's fast-paced world, combining physical activity with a positive mindset is key to maintaining overall wellness. Studies show that exercise not only strengthens muscles but also enhances mental resilience, making it an essential part of any self-care routine. This is especially true for women, who may face unique challenges in their fitness journeys. Incorporating exercises that inspire a growth mindset can lead to significant improvements in both physical and mental health. If you're seeking ways to boost your self-care practices, consider various forms of exercise—yoga, strength training, or even brisk walking. Each promotes mental clarity while also fostering physical strength. Additionally, make it a point to communicate with others about your experiences, share your goals, and celebrate milestones together. This not only builds a community but increases motivation and accountability. As you embark on this 21-day challenge, remember the importance of patience and self-compassion. Every workout is a testament to your strength, reinforcing the idea that the journey is just as valuable as the destination. Engage with others using hashtags like #EmpireSunFitness, #GirlTherapy, and #StrongBodyStrongMind to connect and share your experiences. Let's continue this journey together with positivity and support!

Related posts

The Secret to Stronger Relationships?

I used to think check-ins were something couples did after a big fight… like a “fix-it” tool. But lately, I’ve learned they’re actually more powerful before things get messy. One night, after a long day, I found myself snapping at him over something silly like, Why didn’t you text me back earlie

3947 likes

A title image for a '30 Day Glow-Up Challenge' featuring white text on a background of light pink roses and a person's leg in light blue jeans. Small tulip emojis accent the text.

The first section of a '30 Day Glow-Up Challenge' listing daily tasks for Days 1-5, including reducing screen time, moisturizing with SPF, and using mouthwash, set against a floral background.

The second section of a '30 Day Glow-Up Challenge' detailing tasks for Days 6-10, such as applying Vitamin E oil, a mini workout, and a social media break, over a floral background.

30 Day Summer Glow-Up Challenge☀️🌷

Day 1: Start reducing screen time at least an hour before you go to sleep. Read a book, do some drawing, take a bath, etc. You’ll sleep like a baby. Day 2: Start moisturizing your face with SPF twice a day. Day 3: Start using mouthwash BEFORE brushing your teeth; it helps get bacteria

4707 likes

Glutes not activating? Fix this 🍑

If you don’t feel your glutes during workouts… this is why 👇 ✔ Weak activation ✔ Muscle imbalance ✔ Wrong movement patterns That’s why your glutes don’t grow Try this first 👇 1️⃣ Prone leg lift + bend → Activates glutes 2️⃣ Prone leg lift + adduction → Improves control & enga

6 likes

Tighter. Stronger. Healthier.

#naturalfitness #naturalbodygoals #waistsnatching #naturalstrength #bodytransformation

6578 likes

A woman in a gym, seen from behind, looking over her shoulder, holding a phone and water bottle. The image has text overlay "FIX YOUR FORM lower body pt 1 (glutes)" and "Lemon8 @juliana.paige".

A woman demonstrates a barbell hip thrust in a gym, with text overlay "BARBELL HIP THRUST" and form cues including "knees & ankles stay stacked," "chin tucked," and "spine neutral."

A woman performs a dumbbell sumo squat, standing on plates for deeper stretch, with text overlay "DUMBBELL SUMO SQUAT" and form cues like "torso/spine neutral" and "drive through glutes."

Fix Your Form : Lower Body Edition Pt 1

here is a lower body version of my last form tip post that I did on upper body! In order to progress in your lifts and get stronger, you need to have good form cues and practice, practice, practice the basic movements! 🤌🏼 This post highlights : - Barbell Hip Thrust (full glute compound) -

1274 likes

Do these 4 moves before bed to build stronger …

Do these 4 moves before bed to build stronger legs and lower back #taiji #health #sports

29 likes

Read alouds I love series - For a hard moment

I love these books to help children work through feeling stuck, worried, and angry! #classroomsetup #teacher #teacherideas #teachercreator

241 likes

Fix Your Core Form 💪

Weighted Marches are a great exercise to strengthen your deep core and pelvic floor🔥 This simple correction helps you train your core properly, protect your back, and get stronger through your midsection. #deepcore #pelvicfloor #abs #coreworkout #workout

113 likes

The Simple Nail Care Fix for Brittle Nails

If you’re trying to improve your nail health, a nail hardener is a great addition to your routine I recommend ION Nail Hardener with Calcium + Biotin because it helps strengthen weak nails and support healthier growth over time. Instead of just covering your nails, it helps protect and reinforce

121 likes

Fix Your Posture + Build Rear Delts 💯

If your shoulders round forward… you NEED this 👇 Cable face pulls done right = ✔️ Better posture ✔️ Stronger upper back ✔️ Defined rear delts Key tip: Pull to your FACE, not your chest spread the rope at the top for full activation 🔥 Slow reps. Full control. Big results 💯 Save this for your

21 likes

A stylish woman in a black dress and white coat stands in a luxurious room with a city view, surrounded by Chanel shopping bags and a clothing rack. The image is titled "High-Value Content Ideas."

This image illustrates the "Prompt Battle" (A/B Testing Format), comparing a generic "Bad Prompt" with a detailed, effective "Good Prompt" for AI content generation, emphasizing specificity for better results.

Titled "The 'Role-Play' Series (Prompt Anatomy)," this image explains how to create powerful AI prompts by focusing on the role, constraints, and desired output format.

Stop letting AI write garbage!Here's how to fix it

To create compelling content, you need to show the transformation and deliver specific, usable value. Here is a comprehensive content strategy structured around your unique selling proposition (USP). Save✅ -like👍 - comment ! 🖤 Let me know what you’re currently struggling in or working at in th

23 likes

Click on the link in my bio for mommy tummy exercises. #mom #mommymango

18 likes

A woman in a grey sports bra and dark grey leggings takes a mirror selfie in a gym locker room, showcasing her athletic build. The image serves as an introduction to posture and stability exercises.

A woman performs wall angels against a graffiti-covered wall, with her arms raised and pressed against the wall. The exercise is described as 'wall angels 2 x 10 slow' for posture improvement.

A woman performs dead hangs on a pull-up bar in a gym, hanging with straight arms. The exercise is specified as 'dead hangs 2-3 sets 30 sec' to help with posture and stability.

moves to help fix posture/stability

I’ve been working on fixing my posture and releasing muscle imbalances, especially from sitting, lifting, and honestly… just life 😂 These are some of the moves that have actually helped me feel more aligned, less tense, and way stronger in my core + back. I try to do at least a few of these

162 likes

An infographic titled "Hormones & Belly Fat" features a fit woman in pink workout attire. It outlines causes of hormonal belly fat like stress and poor sleep, and solutions such as eating protein, daily walks, and prioritizing sleep, promoting balanced hormones and a flatter belly.

Hormones & Belly Fat 🌸✨ | What’s Really Causing It + How to Fix It

Sometimes belly fat isn’t just about calories it can be connected to what’s happening with your hormones 👀✨ Things that may contribute: • chronic stress (high cortisol) • poor sleep • blood sugar spikes / insulin imbalance • hormone shifts during your cycle • processed foods • alcohol over

20 likes

Why one glute looks bigger than the other (and how to fix it)

#gymtok #glutegrowth #fitnessgirl #workouttips #gluteworkout

11 likes

Fix Your Posture & Lose Belly Fat with Meeee✨🫶🏾

Walking is one of the simplest ways to reset your posture and support a flatter, stronger core. When you walk regularly, you naturally engage your abdominal muscles, strengthen your back, and reduce that slouched, hunched-over position many of us get from sitting too long. Stay consistent, stand

46 likes

FIX YOUR HIP THRUSTS

Tipping the bench over when you hip thrust? Maybe it’s your form and not the bench… Make sure you’re driving all your momentum up! If you’re pushing too much backwards you’re a. Losing energy which will limit your thrusting weight b. Not properly engaging your glutes The only time I will sec

199 likes

5 Harsh Truth That Make Me Stronger

“These 5 truths broke me at first… Then they made me stronger. Save this if one of them hit home.” → “Which one do you feel the most right now?” #RealTalk #HealingJourney #SelfGrowth #ToughLove #MindsetShift

199 likes

how to fix a relationship without losing yourself

not every broken moment means it’s over sometimes love just needs better tools a softer voice a braver conversation and two people who still believe it’s worth it #relationshiprepair #healingtogether #emotionalmaturity #softlove #relationshipsharing

134 likes

Overhead Press Mistakes You Need to Fix💥

If your lower back hurts during overhead presses… You’re not pressing — you’re leaning. Let’s fix that. 👉🏽This is the first in my new series: ✨Top Exercises Busy Women Need to Master to: ✅ Burn fat ✅ Build muscle ✅ Stop wasting time doing things wrong Here’s what NOT to do: ❌ Arching

27 likes

FIX YOUR FORM : UPPER BODY

I’m going to make a series on this! Giving form cues for basic exercises movements to adjust from what you may currently doing! Exercises in this post : - Lat Pull downs - Single Arm dumbbell rows (lats) - Cable tricep pushdowns I’m a big advocate of progressive overload on the B

40 likes

My Proven 7-Day Blueprint for Stress-Free Exams

Phase 1: Days 7-6 - The Foundation & Audit 🏗️ The goal here isn't to memorize anything yet; it's to get completely organized. I gather all my materials—lecture notes, presentation slides, textbook chapters, past quizzes—and condense the most important information into one "Master S

329 likes

A woman in a pink sports bra and shorts takes a selfie outdoors, showcasing her physique. The image highlights fitness and body confidence, with a clear sky and buildings in the background.

A woman in blue athletic wear performs a single-arm kettlebell exercise in a gym, illustrating how to address muscle imbalance. Text asks how to fix imbalances if one side of the body is stronger.

A woman in purple athletic wear performs a kettlebell lunge in a gym, demonstrating a unilateral movement. Text advises incorporating single-arm or single-leg exercises to target each side individually.

let’s fix your muscle imbalance💪🏽

do you struggle with muscle imbalance? maybe one bicep is stronger than the other, or one quad is more defined? that’s normal, but let’s talk about how to fix it! the key is to incorporate single, or unilateral movements!✨ this isolates each muscle individually, making sure that one side is

34 likes

Fix it Up: 21 Days To A Stronger You  - Series Day

Day 7: Boost Your Mood with Cardio! 🏃‍♀️💥 This isn’t just about my body—it’s about my mind, too. Today was all about cardio, and I can’t emphasize enough how much it’s benefiting not just my physical health, but my mental well-being too. Engaging in regular aerobic exercise has been shown to

1 like

Fix It Up:21 Days To A Stronger You Series- Day 11

Day 11: Not Just Arms…Confidence This move works more than just your arms—it boosts your confidence!💪✨ There’s something about feeling stronger that just hits different. Every rep, every lift, every shaky last push—it’s not just building muscle, it’s building confidence. When I started foc

0 likes

28day Wall Pilates challenge| Lets start Mon

🩰🩰🩰 Hey girly☺️ starting Monday March 30th I want to begin this Wall Pilates challenge if you want to join me☺️☺️.. 🩰🩰🩰 🩰28-Day Wall Pilates Challenge a structured workout plan designed to tone your core, legs, and glutes using a wall for support and resistance🩰 🩰Each day gives you a short

19 likes

Fix It Up: 21 Days To A Stronger You Series-Day 13

United States Day 13: Wait… THIS is Cardio?! 🤔🔥 When cardio feels more like fun than work… kind of! 😆 Thanks to BODi and programs like 21 Day Fix and Morning Meltdown 100, I’ve found ways to make cardio way more enjoyable—more energy, more movement, and no boring treadmill sessions! 💃🔥 The

0 likes

MAKE YOUR FIRST 1K IN 30 DAYS WITHOUT FOLLOWERS

Still stuck at 248 views? TikTok isn’t punishing you. You’re just not giving it what it needs yet. Fix your FYP Post even when it flops Hook them fast And stop ghosting your own content after you hit post This is Day 10 of my Make Money on TikTok series and I’m giving you the real strateg

109 likes

YA romantasy series rec

🔥THE CONCEALED 🔥 Young Adult Romantasy, SK Horton When Cate travels to University in England, she’s whisked through a portal by two irresistible boys 💞 into a fantastical world, and when war threatens, she must uncover the prophecy’s key 🗝 before her new home is destroyed. The Concealed is a

43 likes

Smarter study series EPISODE 3 🌸

The hardest part isn’t studying…it’s starting. The 20-minute rule keeps you consistent, kills procrastination, and builds momentum. 🚀 Smarter Study Series Ep. 3 — let’s go.

5 likes

“The Courage to fix it “

The Courage to Fix It Courage doesn’t always roar. Sometimes it looks like owning what you broke and having the strength to rebuild it—stone by stone. 🧱 I’ve learned that fear never truly leaves; it just learns to walk beside discipline. And when you decide to keep moving anyway, that’s

14 likes

📚series: A Princess Named Harry

Do you like timid protagonists who slowly get stronger over time, action, plot twists, cliffhangers, or found family? If you answered yes to any of these, then this series might just be for you! Read on either Wattpad or Inkitt #fyp #bookrecomendation #wattpad #inkitt #webseries

7 likes

Four books from the Vicious Lost Boys series by Nikki St. Crowe, including 'The Never King', 'The Dark One', 'Their Vicious Darling', and 'The Fae Princes', featuring skull covers, displayed on a floral blanket.

Vicious Lost Boys Series

Title 📚: The Never King (Vicious Lost Boys Series) 📄 Plot: A dark Peter Pan retelling 📖 Genre: Dark Romance 📄 My Favorite Quotes: ⭐ Star Rating: ⭐️⭐️⭐️ 🌶️Spice: 🌶️🌶️🌶️🌶️ #darkromancereader #viciouslostboys #lemon8bookclub #smutty #bookrecommendations

37 likes

7 Day Mini Series: Exercise with Breath

Welcome to my 7 day mini series: Exercise with Breath. Breath is important because it is the foundation of stability in our strength training. #dailywellness #gentleexercise #movementismedicine #functionalfitness #healthyhabits

1 like

Fix It Up - 21 Days To A Stronger You Series - Day

Fix It Up - 21 Days To A Stronger You Series - Day 8 Day 8: ‘From Tight to Light!’ Can this stretch change your life? For me, yes! Feeling like a human pretzel? Let’s untangle those knots together! Incorporating a regular yoga practice has been a game-changer for me. Specific poses have si

1 like

⭐️BAND VS WEIGHTS … SERIES 4. POSTURE💪🔥⏳😃⭐️

Here’s the 4th in my series of band & weights resistance training exercises … It doesn’t have to be one or the other … personally I use a mix of both both in my classes and my own training 1 + 1 =🏆 🔥💪 3 posture exercises perfect for beginners and intermediates!💥💪 📌Save this post and let’s

2 likes

Acid reflux - fix it in Chinese way!

I used to sleep sitting up. Propped on 3 pillows. Waking at 2 AM with that burning throat, bitter taste, panic that I was dying. Popping Tums like candy, then Nexium, then Prilosec. Still burning. Still miserable. Still confused 🌋 Doctors said "too much acid. " Take PPIs. Reduce stress.

44 likes

The SECRET to getting stronger legs

Do this and your legs will get stronger faster #legstrength #squatworkout #tips #gymworkout

3 likes

This image shows a woman demonstrating an incorrect plank form with an arched back, highlighted by red 'X' marks. The text overlay reads "FIX YOUR PLANK" and "3 CUES TO CHECK YOUR FORM," indicating a guide to improving plank technique.

This image illustrates common plank mistakes, showing a woman with an arched back. Text points out "no glute engagement," "no core engagement," and "lower ribs protruding," emphasizing the ineffective and unsafe form of dropping the core and arching the back.

This image demonstrates the correct plank form, with a woman maintaining a straight back and engaged core. Text highlights proper technique: "glutes engaged (but not over-squeezed)," "core is engaged," and "lower ribs tucked," ensuring a flat back for effective core activation.

2 CUES TO FIX YOUR PLANK

Although it may make your booty look better, arching your back in your plank is an ineffective and unsafe form. Not only does dropping your low back (and therefore dropping your core, leaving your glutes unengaged and lower ribs protruding) not work your core properly, but it will also cause low b

95 likes

EmpowerHer👸🏽🫅30 Days to a Stronger You

Welcome to EmpowerHer: 30 Days of Self-Love and Strength! Hello, wonderful women! I am beyond excited to welcome you to EmpowerHer: 30 Days of Self-Love and Strength. This series is dedicated to every woman who is ready to embrace her power, prioritize herself, and embark on a journey of self-di

6 likes

The image displays several orange prescription bottles with blue caps, containing medications such as Quetiapine Fumarate, Escitalopram, and Propranolol. The labels indicate pharmacy information and dosage, reflecting the article's theme of mental health medication and the importance of choosing help.

Stronger Because I Chose Help:

I’ve always lived with Bipolar II, but after the assault my mental health shifted into something heavier, Bipolar I & II, PTSD, panic attacks. Therapy was never the problem. The hardest part was admitting I needed my meds. Sometimes admitting you need medication says more about strength than

539 likes

Legacy of Gods books series

i read this whole series in two weeks…it was AMAZING!!! my favorite books from the series was God of Fury, God of Wrath, God of Ruin ⭐️Overall rating: 10/10 • • intro picture via pinterest • • #legacyofgods #legacyofgodsseries #darkromance #books #booksoflemon8

161 likes

Winter Hair Fix #4: Protein Repair Mask 🧬❄️

Cold air + heat styling can leave hair feeling weak and snappy. This quick herbal mask is a simple way to help hair feel stronger and more resilient. ✨ 2 Herbs: Horsetail + Nettle Ingredients (1 use): 2 tbsp horsetail powder + 2 tbsp nettle powder + 1 tbsp yogurt + 1 tbsp coconut oil + 1 egg How

41 likes

A hand holds an open copy of Ana Huang's 'Twisted Love,' marked with numerous colorful page tabs. An overlay reads 'CONVINCING YOU TO READ THE TWISTED SERIES,' promoting the book series.

The cover of Ana Huang's 'Twisted Love' is displayed, alongside a summary of its plot featuring Alex and Ava, and tropes like 'billionaire' and 'grumpy x sunshine.' Specific 'spicy chapters' are listed.

An open page from 'Twisted Love' shows highlighted text, including dialogue such as 'Kiss me,' 'I need this,' and 'You have no idea what you're asking me,' with page tabs visible on the side.

one of my fav series

📚 have you read this series?? my fav is prob twisted games/twisted lies like/save for later if you’re interested 🫶🫶 — if you didn’t love twisted love, give the other books a chance i promise it gets better but if you read just one- do yourself a favor and let it be twisted games. Rhys

8749 likes

This simple move can fix back pain and bad posture

If you’re dealing with: ✅ Poor posture ✅ Slouching ✅ Back pain ✅ Core weakness… Then it’s time to activate the muscles along your spine—and the Superman is one of my go-to exercises. Your erector spinae muscles run all the way up your spine. When they’re weak, your posture collapses. Thi

1 like

Feeling Winded Before Your Workout? FIX HR-Zone

you’re already winded before your workout even begins… you’re not doing anything wrong — you’re just warming up in the wrong heart-rate zone. Most people start way too fast, spike their heart rate, and burn through their energy before the first set. A warm-up should feel controlled, steady, and

0 likes

Series: If you’re in your Healing Era Ep1

You grow emotionally the moment you stop trying to “fix” yourself and start understanding yourself. And if you’ve been feeling numb, tired, overwhelmed, or unsure of who you are recently… this one is for you. Because you don’t heal by force. You heal by capacity—by learning how your mind, bo

11 likes

See more