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Do you have any advice for getting over lifting intimidation? I go to the gym and do cardio or small stuff with dumbbells but trying to attempt the machines or barbells gives me huge anxiety like im gonna be assaulted again. I just want squat gains, ur kind of my inspiration

you are so sweet!!! yes i also struggled bad with gym anxiety i lifted at home for 2 years before i stepped into a gym 😬

things that helped me -

- if possible (not possible for many + i get that), try to get some free weights for home use and get a feel for some of the movements in the comfort of your home so that you feel more confident when you do eventually transition to the gym gym

- if not, watch a bunch a bunch of videos of the movements / machines you’re planning to use before you go. when i understand exactly what i need to do i feel much more confident/comfortable even trying to do it, and you can learn a lot from form or “how-to” machine videos

- start with machines instead of free weights, almost impossible to do something wrong on a machine because it will not let you. i still prefer machines over free weights bc less likely to injure yourself and gains are basically the same

- watch people lift in the gym!! if you walk in and still feel too scared, walk on the treadmill for a while. watch people lift and learn from them. learn where the machines that you want to use are. do that for as many days as you need to until you feel ready to jump in there!!! also people are super nice in the gym if you can ever ask someone how a machine works or to explain their exercise to you they usually will!

- have a plan when you go in, if you go in and don’t know exactly what you need to do, it feels really overwhelming. you’ve gotta give yourself a sense of direction in there. i have my routine tagged under #routine but it’s not for everyone, just make sure you got a plan!

#gym ask #oh also avoid peak hours until you’re comfortable.#like 4-6pm

Do you guys count the weight of the bar when keeping track of how much you squat or just go by the weight you add to the bar?

#gym ask

Were you always super into fitness? How/ when did you start? Do you have to have a super disciplined diet?

no i was actually super Not into fitness for most of my life i did not do jack shit in gym class or any sports when i was younger. i started meditating/doing yoga more often in 2023 and when i couldn’t hold my yoga poses i started strength training for that reason, realized i wanted to be a jacked woman bc the women i sought advice from were soooo admirable idek, really committed to it. i have actually never really committed to anything for this long in my life tbh. i am a certified quitter.

you do not have to have a super disciplined diet i just recommend hitting your protein goal 🙂 i usually eat 1g protein per pound of bodyweight (some say that’s more than needed, you can look into that a bit more and decide for yourself) but outside of that i try not to give diet advice bc everyone’s body and goals are different!

#if you want to be a BODYBUILDER then yes a super disciplined diet comes into play but for more people looking to lift for general health #or aesthetics #don’t kill yourself focusing on a super disciplined diet #gym ask

How many pullups can you do?

max i’ve ever done is 3 sets of 7!

#gym ask

hey!! i know youve posted your gym routine but i was wondering if u had any advice for getting rid of bat wings/arm flab?? i been lifting and doing 2 arm days per week but it still wont go away 😭

HIII unfortunately since you can’t target like fat or extra skin in any one area (LAME I KNOW ‼️‼️‼️‼️) your best bet is to build muscle there to fill out that space!! also i still have some wings/extra skin there when i’m not dieting super hard even with all the muscle so remember that it’s very normal 😇 i have to be pretty low bodyfat % to get that part of my arms to tighten up. but any tricep movement to build muscle in that area will help with filling out the space to minimize the appearance of it (cable rope tricep extension, skullcrushers, overhead tricep extension are the only ones i have worked with tbh)

two arm days/week should be fine to accomplish that and tbh i only do one of these movements 1x per week but if you wanted to do more that should be just fine too!! chest press and shoulder press will also target the triceps as a secondary muscle if you are doing those as your compounds at the beginning of the lift, and the tricep accessories i mentioned up top at the end of the workout.

just make sure you are increasing your weights when you can! (and watch out for skullcrushers i always hurt my elbows doing them 😞)

#gym ask

How do you know when it’s ok to get back in the gym after being sick, balancing both your own recovery and public health? I feel guilty for not going, but I’d also feel guilty about going.

! training while sick is not very beneficial for gains and will also delay your recovery 🙂 you wont be able to push yourself at 100% and your body needs to focus on the sick instead of muscle recovery anyways. i think it takes anywhere from 2-4 weeks to really start to lose gains from pausing training so don’t worry about that.

i try to prioritize eating enough to maintain and doing everything i can to recover faster (vitamin c/zinc, lots of water, lots of sleep)

if you feel well ENOUGH you can get a little home workout in, i do that on occasion if i am feeling better but not well enough to go to the gym.

don’t feel guilty for giving your body the break it needs! your peers at the gym will thank you as well haha

#gym is so hard not to get sick in i swear #everybody germ everywhere #whatever such is life #also the vitamin c / zinc i like to do but if that’s a myth then my bad #gym ask

are you natural or do you take any ped's? just ignore the ask if its too intrusive.. I am just curious

and what kind of supplements are you taking? gym related

YAYYYY i am natural 😀 gym related supplements - creatine, protein powder, fish oil, magnesium, maca.

#otherwise a multi and ashwagandha #trying NAD+ recently for energy #does it work idk #gym ask #oh and iron and a probiotic #and i’ll probably remember more and add on later

what is your best advice for someone wanting to start going to the gym that’s never stepped foot in one their entire life?

well what worked for me was starting at home first 🙂 cause i get anxiety kinda bad so going into a gym with absolutely no experience terrified me. i had some weights i used for almost 2 years before i ever stepped into a gym. i think they blew up the price of weights though.

other than that, i would set a plan/routine so that you have an objective going in. what do you want to prioritize? is upper body more important to you than lower or vice versa? make sure your routine is balanced but it’s okay to emphasize areas that you care about more. i work legs more than arms because i want bigger legs that matters more to me.

once you’ve set your routine, which there’s tons of good advice online on setting one better advice than i can give tbh, stick to it. you can’t go wrong with sticking to the plan you WILL see growth/change inevitably but you gotta stick to what you establish. lift heavier whenever you can but not heavier than you can lift with good form. also pick lifts you enjoy and if you hate a lift, substitute it for one you don’t. be safe and have fun!

#gym ask #OH AND I KNOW THEY SAY YOU DON’T HAVE TO HIT ABS BC THEY GET HIT INDIRECTLY BUT THEY’RE LYING #IF YOU WANT A DEVELOPED CORE YOU DO HAVE TO HIT ABS DON’T LET THEM GET YOU LIKE THEY GOT ME