If you’re showing up and doing the things, but doing THE WRONG THINGS, you’re not going see the progress you’re hoping for, and in many cases will cause more harm, than growth.
This applies to everything with your health… you won’t see the results you want in the gym if you don’t have proper form. In fact, you’re likely to get injured, not see progress, and just be overall frustrated.
The same applies for nutrition. You won’t see the results iif you’re not focussing on the right ingredients in the kitchen. In fact you’re likely to end up with gut issues, lose muscle mass instead of fat, and feel inflamed.
Here is why what I’m doing in this video doesn’t work & what does👇
1. In this example, I am hunched over, which is the biggest risk for injury. There’s a lot of pressure on my shoulder sockets as opposed to actually pulling up into my back muscle to build. This will end up being pressure in my neck and traps, rather than building a strong back.
2. In this second example I am extended the opposite way, not engaging my core and have an arch in my lower back because of it. This is not only likely to result in a lower back injury, but also stops you from getting the benefit in your core while also building a strong back.
3. Now here you can see me engage my core in a real time. This is not just your lower core, but especially your upper core. What you want to make sure is it is not sticking out and puffing out or else it is not fully engaged. If you keep doing this in workouts your body will build this way.
4. And finally, this is where I really stand up tall on an angle. You want a picture of yourself like an airplane taking off not a flat table top. Shoulders down and not scrunched and pull the row back on an angle, like you’re angering your elbows to your hips.
One you build the form, you have to pair it with proper nutrition. That’s where @mindfull.so comes in. Link in bio to jump into our current 21 Day Change Challenge Meal Plan
If you’re new here, I used to be a group fitness & barre trainer. I don’t teach anymore but the education helped me build the body I have today. Having proper form is where you see real progress. #womensfitness
From my personal fitness experience, I've found that it’s not just about showing up at the gym or following a workout routine—it's about executing every move with precision and pairing it with mindful nutrition. For instance, when performing rows, many people unconsciously round their shoulders or overarch their backs, which can lead to injuries and impede muscle growth. Engaging both your upper and lower core is crucial; you want your abdomen stable without puffing out, almost like bracing for a gentle punch, which protects your spine and maximizes muscle activation. I also noticed a big difference when I adjusted my posture to mimic an airplane taking off—tilting slightly forward with shoulders down and back. This alignment not only feels more natural but ensures the right muscles work efficiently. On the nutrition side, focusing on the right ingredients makes all the difference. Incorporating anti-inflammatory foods, balanced protein, and fiber-rich vegetables supports muscle recovery and gut health, preventing common issues like inflammation or unintended muscle loss. Joining structured challenges with dedicated meal plans, such as the 21 Day Change Challenge, can help maintain this balance and reinforce healthy habits. Ultimately, understanding the synergy between correct form and targeted nutrition has transformed my fitness journey from frustration to sustainable progress. It’s a combination that anyone serious about women's fitness should prioritize for lasting results and injury prevention.
