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Train strong

Training. Then more training.

Each day I grow a bit stronger.

Each day I get a bit better.

One step. One rep. One day at a time.

No rush. No excuses. Just work.

Show up today and build the best you.

Join us. Train with us. Start now.

#TrainDaily #OneDayAtATime #StayStrong #KeepGoing #NeverQuit #MindAndBody #BeBetterToday #Discipline #MartialArtsLife

2025/12/31 Edited to

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5 Back Exercises Every Woman Should Do for a Strong, Sculpted Back 💪✨

Want a stronger, leaner back and better posture? Save this workout and add it to your next gym session! ✨ Benefits: • Improves posture • Builds upper body strength • Helps reduce back pain • Creates a toned, sculpted back • Boosts confidence in and out of the gym Perform 3–4 sets of 10–1

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Do you train hip flexors ??

Follow me on Insta for more ❤️ (bodiedbyana)

9236 likes

Do this core circuit for strong & sexy abs ✨

Your abs are a muscle, you must train them like one in order to see shape and definition! Your core is your power house and having a strong core will allow you to perform better throughout your other lifts! Here is one of my go to weighted core circuits that will help you get strong and sexy abs

256 likes

How to potty train in 3 Days

👋Hi parents! I just wanted to share a few tips and tricks to potty train your child in just 3️⃣ days! Make sure you are not busy for these 3 days because this takes some serious 🫡DEDICATION. Your child will have some accidents and thats okay. No need to get 😡mad because they are learning and someti

1648 likes

A person in red shorts is shown next to a weight machine, with the text overlay "How To Grow The Side Glutes" in yellow and white font, indicating a workout guide.

A text-based list detailing the first three exercises for a side glutes workout: Side Step Squats with Resistance Band, Side Lunges with Dumbbells, and Side-Lying Hip Abduction with Resistance Band, including targeted muscles and instructions.

A text-based list continuing the side glutes workout, featuring Single-Leg Leg Press and Hip Abduction exercises, with details on targeted muscles, equipment, and how-to instructions.

Want a Hourglass Body?🍑Train the Side Glutes!

Working out the ✨gluteus minimus✨ and ✨gluteus medius✨ is important for several reasons: 🍑Hip Stability: These muscles play a crucial role in stabilizing the hip joint, especially during movements such as walking, running, and jumping. Strengthening them can help prevent injuries and improve ove

8760 likes

Build Strong, Shaped Legs at Home (No Weights)

If your legs feel soft and less toned after 30 — you don’t need extreme workouts or heavy weights. You need smart, consistent movement. This no-equipment workout targets your glutes, thighs, inner legs, and core — helping you build strong, lean, shaped legs at home. Exercises included:

46 likes

Train strong to remain strong

Weapon training keeps you sharp. It builds focus. It builds control. It prepares you to defend yourself with calm and skill. Train smart. Train ready. Train with purpose. Step on the mat and level up today. #StaySharp #WeaponTraining #BeReady #SelfDefense #TrainSmart

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Why Women Over 35 Should Train Their Hip Flexors

Here’s a short list of reasons why women over 35 should train their hip flexors: 1. Improved Mobility- Strong hip flexors enhance range of motion, making daily activities like walking, bending, and climbing stairs easier. 2. Injury Prevention- Weak hip flexors can lead to imbalances, increasi

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SNATCHED WAIST=STRONG LATS

Let me start by saying that it’s okay to exercise in a way that alters the aesthetics of your body. What’s not okay is that desire coming from a place of dislike for your current body. Loving your body at all phases of training is step 1!!! I’m also personally not a huge fan of training to be s

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A woman in workout attire stands in a gym with medicine balls, presenting an 'Abs Routine' and inviting users to swipe for more exercises to build a strong core.

A woman performs a weighted plank on a yoga mat in a gym, with a weight plate on her lower back, demonstrating a core exercise for abs.

Two images show a woman performing leg raises on a mat in a gym, illustrating the movement from legs extended straight up to lowered, targeting abs.

DO THESE EXERCISES TO BUILD A STRONG CORE

I try my best to train abs (core) at least 2-3 times every week! Strong core muscles are vital for performing most of the compound lifts we do during our workouts. Our abs are also responsible for the origin of most of our daily movements like sitting, standing, walking or running. Perfo

72 likes

A woman in athletic wear performs a dumbbell sumo squat, demonstrating a deep squat position. The image highlights her glutes and is titled "BIGGER GLUTES EXERCISES" with a dotted arrow pointing to her glutes.

A split image shows a woman demonstrating the dumbbell sumo squat. The left panel shows her in the deep squat, and the right panel shows her standing, holding a dumbbell. The title is "SUMO SQUAT."

A split image shows a woman performing a glute bridge with a dumbbell on her hips. The top panel shows her hips raised, and the bottom panel shows her hips lowered. The title is "GLUTE BRIDGE."

3 exercises to add inches to your glutes

Some of my favorite exercises to grow your glutes!! I’d recommend training glutes at least 2x/week and doing each exercise for 3-4 sets and 8-12 reps each time you train! Dumbbell Sumo Squat: make sure to squat way down and touch the dumbbell to the ground (or 1-2” away) to get the full range o

289 likes

HOT GIRLYS TRAIN CALVES✨ Here’s Why

Strong, sexy calves aren’t just for dancers! ✨ They’re one of the most undertrained muscles, and arguably the most important! The wellness girlies are finally catching on, especially if you’re into biohacking and longevity 🙌 There’s a reason they’re literally known as your “second brain” 🤌🏼 Shar

90 likes

Girlies remember to train your back!!!🍋🍋🌸

#lemon8diarychallenge #gymbaddies #summerbod #bodytransformation #unfiltered #Lemon8Diary #Lemon8 #lemon8creator #lemon8partner #gymgirl

282 likes

A person in pink leggings performs a single-leg glute bridge exercise in a gym, with the prominent text overlay "GET TO KNOW YOUR GLUTES!" indicating the article's focus.

A person takes a mirror selfie, with an overlay showing a 3D anatomical diagram of the gluteal muscles, highlighting the Gluteus Medius, Maximus, and Minimus with corresponding exercise figures.

A detailed anatomical illustration displays the posterior view of the gluteal muscles, including Gluteus Maximus, Medius, Minimus, Piriformis, and surrounding skeletal structures like the sacrum, pelvis, and femur.

Know, Target 🎯 and Train the Glutes!🍑

🧠Understanding Your Glute Anatomy🍑 Gluteus Maximus: The Powerhouse 💪 🍑Largest muscle with a wide origin from tailbone to iliac bone. 🍑Inserts into iliotibial band and back of femur. 🍑Primary hip extensor for that booty lift! Gluteus Medius: Pelvic Stabilizer & More 🔄 🍑Half the siz

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Train strong to remain strong !

Making better kids, one day at a time. Every class is a chance to build confidence, respect, discipline, and strong character. We don’t just teach martial arts we help kids become leaders at home, in school, and in life. Give your child the tools to succeed and watch them grow stronger insid

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Toning is a scam—here’s why!⬇️

Ladies, if you’ve been lifting light weights for “toning”… you’ve been lied to. There’s no such thing as toning. You either: 1️⃣ Build muscle (which gives you that defined, sculpted look) 2️⃣ Lose fat (so your muscle definition shows) And NO—you can’t turn fat into muscle. That’s like sayi

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Train strong to remain strong

Kids training hard Learning skills, respect, and focus Becoming strong martial artists and even better young adults. This is more than training. This is building leaders for life. Sign them up today. Let them grow on and off the mat. #KidsMartialArts #FutureLeaders #StrongKids

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Strong Upper Body in 2 Moves (Push + Pull Combo)

This upper body combo targets both sides of your strength: ✔ Push – incline push-ups (chest, shoulders, triceps) ✔ Pull – barbell rows (back, rear delts, biceps) Train both movements to build a balanced, strong upper body. Focus on: – controlled reps – keeping your core tight – full ra

10 likes

Soft Discipline, Strong Life 🤍

Discipline isn’t about being perfect every day. It’s about keeping small promises to yourself, choosing growth even when motivation fades, and showing up for the life you said you wanted. 🤍✨ Soft discipline. Quiet progress. Stronger me. #discipline #softdiscipline #healthyhabits #selfi

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Week 2 Day 4 - #TrainLikeMeChallenge

Look forward towards progress ⭐️ Week 2 Day 4, it’s lower body with a focus on the hips for the #TrainLikeMeChallenge . Embracing the burn with isometric holds and balancing it all with core strength. How’s your training going? #MAWarrior #HipStrength #CoreConditioning #Lemon8Fitne

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Want toned legs and a round booty? Cool. Stop skipping leg day and lift some real weight 😌 Here’s what actually works: ✅ Heavy hip hinge exercises (think hip thrusts, deadlifts, RDLs…) ✅ Progressive overload (aka lifting heavier over time) ✅ Consistency over random workouts ✅ Protein. You n

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A strong core makes everything easier…

lifting, running, carrying groceries, even sitting tall at your desk. These 4 exercises build the kind of strength that supports you everywhere: ✅ Deadbugs – teach you how to brace while you move your limbs. ✅ Side Planks – strengthen obliques & glute medius. ✅ Loaded Carries – train your

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Big gains & glutes = strong🧠mind-muscle💪connection

Mind over everything! Once we train our mind, it’s game over #dailystrength #gainsinprogress #strongbody #doitforyourself #itstartswithus

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THE TRUTH NO ONE TELLS U ABOUT A STRONG DEEP CORE

What took 6 years to learn about a strong core... I'll teach you in 6 seconds. what most girls get wrong: ❌endless crunches ➡️ just builds blocky waist ❌only cardio ➡️ smaller everywhere, abs still soft ❌crash dieting ➡️ skinny but fluffy ❌skipping weighted ab work ➡️ no depth or l

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Train those hip flexors 😉😂  

Train those hip flexors 😉😂 #stretchpad #physicaltherapy #physiotherapy #fisioterapia #comedy #humor #medical #fitness #healthcare

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Pull. Squeeze. Rise. Strong Back, Strong Woman.

Want that sculpted, hourglass look after 40? Start with your BACK. Because strong backs build unstoppable women. 🐦‍🔥 Training your back: ✔️ Improves posture ✔️ Boosts fat-burning ✔️ Shapes your waistline ✔️ Strengthens your core ✔️ Prevents pain & injury 🔥 It’s more than looks — it’s

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Short on time... Train the whole glute 🍑

#gluteworkout #glutetransformation #glutegrowth #fitnessjourney #postpartumfitness

388 likes

A person in athletic wear and headphones takes a selfie on a road, with text overlay "4 week 5K training plan" and a red heart emoji, introducing a running journey.

A brown dog on a rocky overlook with a scenic view, displaying the "week 1" workout plan: walk .25 miles, run .25 miles, repeated 6 times for a total of 3 miles.

A first-person view of a person holding a dog leash on a wet road, showing the "week 2" workout plan: walk .25 miles, run .5 miles, walk .25 miles, repeated 3 times for 3 miles.

train for a 5K with me

week 1- repeat this workout twice week 2- repeat this workout twice week 3- repeat this workout twice week 4- repeat this workout twice after 4 weeks you will have totaled 24 miles! 9 walked, 15 ran! *dynamic warmup prior to each workout *cool down by walking one lap at the end of each wo

935 likes

best winter train route in the USA ❄️

there’s a million gorgeous ways to tour the west coast / pacific north west, but this train ride might take the cake 🚞 this train is en route daily between los angeles and seattle, but you can hop on in santa barbara, san francisco, sacramento, or portland! coach seats start at $75 one way fr

813 likes

How to get a STRONG core 🍋

Caption: “I used to think sit-ups were the key to a strong core… until I learned the truth.” Here’s the epiphany: Your core isn’t just your abs—and sit-ups alone won’t get you the strength or definition you’re after. True core strength comes from compound movements—think squats, deadlifts,

12 likes

Follow train you follow me. I’ll follow you. Let’s grow and let’s be strong together. #GirlsGirls #FollowTrain #Let ’sGrow #Let ’sBuildACommunity #HeadedToGoGetIce creamFromTheIce creamTruck.

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Train hard so you can step out harder ! 🔥

5900 likes

A high-protein breakfast featuring seasoned fried eggs, sliced strawberries, and caramelized banana slices on a gray plate, labeled as a healthy, high-protein meal.

A protein-packed breakfast with seasoned fried eggs, a baked sweet potato with butter, sliced strawberries, and meatballs on a gray plate.

A balanced breakfast featuring seasoned fried eggs, whole grain bread with butter, sliced strawberries, meatballs, and sliced avocado on a gray plate.

Protein-packed breakfasts to start your day STRONG

Fueling my mornings with eggs, fresh fruits, meatballs, whole grain bread, sweet potatoes, avocado, and even halloumi - because balance never has to be boring. These meals are simple, filling, and made to keep you energized, full, and focused — no crash, no cravings. Eat well. Train hard. Repea

43 likes

There was a time I thought I had to be perfect to see results. Perfect meals. Perfect macros. No alcohol. No fun. No carbs. I labeled food as “good” or “bad.” I let the scale decide if I was proud of myself. And even with all that pressure… I still didn’t feel confident in my body. Everythi

103 likes

Train hard, stay humble. 🏋️‍♀️🙏

#myfaithismystrength #StrongWomen #FitnessJourney #GirlsWhoLift #girl #trending #Lemon8PhotoStudio #Lemon8 #workout🏋️

2 likes

🚨🚨 BUILDING MY AGENCY🚨🚨 I am on a journey of building my own agency and showing others how to do the same. I am looking to train, develop, pour into, and help change the life of 6+ people starting today through May 15th to start! Thousands of people will be a part of this movement and those same t

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Why every woman should strength train

Fall in love with getting strong ❤️ #strengthtraining #stronggirly #gymgirl

145 likes

A woman in a car, smiling slightly, with text overlay "Having Social Anxiety in my 30s while I'm in a conversation, I tend to.... SWIPE". It introduces a series of social anxiety symptoms.

A woman in a car, smiling slightly, with text overlay "Have tremble hands & racing heart". This describes a physical symptom of social anxiety.

A woman in a car, smiling slightly, with text overlay "Overthink" and a question mark icon. This illustrates a cognitive symptom of social anxiety.

Having Social Anxiety in my 30s

Is this a safe space? 😣I’ve come such a long way coping with social anxiety throughout my life. Here are signs of when I have those challenges in a conversation. Hopefully, this brings awareness to someone else going through it as well! 🫶🏽🥹🍋🍋🍋🍋 Tremble hands & Racing heart: This is usually

2604 likes

5lbs weights = flat ass 😌🥞

You’ve been dieting, doing weights, endless cardio... and STILL don’t have the toned legs, flat stomach, or round booty you’ve been dreaming about. Here’s why: YOU’RE NOT LIFTING HEAVY ENOUGH! Lifting heavy won’t make you bulky — it makes you sculpted, strong, and feminine AF. You build muscl

78 likes

Let’s grow together strong follow me

#lemon8followtrain #lemon8followtrain #fyp #lesbiancommunity #onelovefamilylemon8 #yougetwhatyouseefullpackage🌈 #freshstart #puertorico🇵🇷 #singlelgbtq🌈🌈💋💋💋 #staybeautifulandamazing #geminionelove💋💋💋💋💋 #singlelgbtq🌈🌈💋💋💋 #Motivation💋💋💋💋💋 #realtalk #deepquotes #PositiveVibes #lgbt

12 likes

3 Scenic Train Rides in the US

Next time you’re booking a trip, check out one of these scenic train rides you can take! Pocono Mountains The Lehigh Gorge Scenic Railway offers scenic train rides through Pennsylvania ‘s Pocono Mountains! Each season offers something special and unique, the fall foliage train rides and w

2139 likes

Spend the night in a train in Pennsylvania 🚂

This unique spot in Lancaster, PA turned old train cars into a motel — it’s called the Red Caboose Motel, right in the heart of Amish Country! 🚂 They even have a petting zoo and a restaurant on site. Would you stay here? The Red Caboose Motel at Paradise Station #thingstodoinpennsylvania #pen

2737 likes

Unicorn Strong Group Training

#unicorns #unicornjunglestronggym #selflovewarrior Morrison Girls just wanna lift, laugh, and heal 💖 At Unicorn Jungle Strong Gym, we train for strong minds, soft hearts, and sparkly sweat. This is what sisterhood strength looks like. 🦄✨ Support dogs included 🐾 DM “TEAM” to join us!

2 likes

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