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Latest #powerliftingwomen Posts

  • Finally got cleared to bench again on Wednesday😍 (deadlift will still be a few more weeks😕) For those who don't know, I pulled my rhomboid back at the beginning of October & continued to lift & compete (of course), which led to an eventual tear🙃 soooo I had to drop out of the comp I was supposed to do a couple weeks ago to allow my body to finally start healing. But we're back grindin, feelin much better & should be on track to start prepping for my next meet here in 3 weeks or so!🤙🏻 I kept bench pretty light bc it's been 2 weeks & I didn't wanna cause any more problems, but somethin is better than nothin🤷🏻‍♀️ #HealingIsCool
  • Finally got cleared to bench again on Wednesday😍 (deadlift will still be a few more weeks😕) For those who don't know, I pulled my rhomboid back at the beginning of October & continued to lift & compete (of course), which led to an eventual tear🙃 soooo I had to drop out of the comp I was supposed to do a couple weeks ago to allow my body to finally start healing. But we're back grindin, feelin much better & should be on track to start prepping for my next meet here in 3 weeks or so!🤙🏻 I kept bench pretty light bc it's been 2 weeks & I didn't wanna cause any more problems, but somethin is better than nothin🤷🏻‍♀️ #HealingIsCool
  •  5  1 15 December, 2018
  • GOOOOOD MORNING 🌻☀️✨
    Thought I would share my go-to smoothie recipe ✌🏼I pretty much have this smoothie most mornings (if I’m not eating this then it’s protein oats) because it’s so easy to make and it’s packed full of healthy fats and micronutrients 😍 ✖️frozen mixed berries (approx a cup)
    ✖️frozen diced avocado (a few bits)
    ✖️ @bulknutrients protein matrix powder
    ✖️1/4 cup quick oats
    ✖️ 1 tsp chia seeds
    ✖️ 1 tsp hemp seeds
    ✖️ 1 tsp coconut sugar
    ✖️handful of ice, water to fill & blend!
    450 calories
    41g carbs
    14g fat
    34g protein
    If ya wanna get real fancy you could add spinach leaves for some extra greens 🍃
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    #smoothierecipes #healthymealideas #fitnesstips #powerliftingwomen #nutrition
  • GOOOOOD MORNING 🌻☀️✨
Thought I would share my go-to smoothie recipe ✌🏼I pretty much have this smoothie most mornings (if I’m not eating this then it’s protein oats) because it’s so easy to make and it’s packed full of healthy fats and micronutrients 😍 ✖️frozen mixed berries (approx a cup)
✖️frozen diced avocado (a few bits)
✖️ @bulknutrients protein matrix powder
✖️1/4 cup quick oats
✖️ 1 tsp chia seeds
✖️ 1 tsp hemp seeds
✖️ 1 tsp coconut sugar
✖️handful of ice, water to fill & blend! 
450 calories
41g carbs 
14g fat
34g protein
If ya wanna get real fancy you could add spinach leaves for some extra greens 🍃
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#smoothierecipes #healthymealideas #fitnesstips #powerliftingwomen #nutrition
  •  15  0 15 December, 2018
  • with the semester winding down and finals in full force, i’ve had a lot on my mind. most of which is about school and how the freak to pass my classes but there’s always more to the story. i’ve been thinking a lot about improvements in the future. i tend to be really hard on myself, always wanting to hit the mark, but obviously i’m human and that doesn’t happen all the time. i get discouraged just like everybody else, and everyday even. the conclusion i’ve come to is that at the end of the day, i’m never gonna be anyone else. not that i wish i was someone else, but i have to accept myself every single day. but i think there’s some value in that. quite frequently i find myself in situations where i feel like i haven’t pleased someone or done as much as i could (work, school, friendships, whatever) but it doesn’t matter. i am my own person and that is my value. i will always be me, i will always be the soft hearted, shy one who just wants everyone to be happy. i will always be the one that’s never satisfied, that always wants more from myself. my point being that i think it’s a good reality check to for all of us to remember that we are important in our own ways. your smile could be the reason someone else was happy that day, your joke could be the thing that turns a stranger’s day around. ultimately we shouldn’t dim ourselves bc of our surroundings or circumstance. we are important and needed.
  • with the semester winding down and finals in full force, i’ve had a lot on my mind. most of which is about school and how the freak to pass my classes but there’s always more to the story. i’ve been thinking a lot about improvements in the future. i tend to be really hard on myself, always wanting to hit the mark, but obviously i’m human and that doesn’t happen all the time. i get discouraged just like everybody else, and everyday even. the conclusion i’ve come to is that at the end of the day, i’m never gonna be anyone else. not that i wish i was someone else, but i have to accept myself every single day. but i think there’s some value in that. quite frequently i find myself in situations where i feel like i haven’t pleased someone or done as much as i could (work, school, friendships, whatever) but it doesn’t matter. i am my own person and that is my value. i will always be me, i will always be the soft hearted, shy one who just wants everyone to be happy. i will always be the one that’s never satisfied, that always wants more from myself. my point being that i think it’s a good reality check to for all of us to remember that we are important in our own ways. your smile could be the reason someone else was happy that day, your joke could be the thing that turns a stranger’s day around. ultimately we shouldn’t dim ourselves bc of our surroundings or circumstance. we are important and needed.
  •  8  3 15 December, 2018
  • Admirar a natureza e desfrutar a simplicidade da vida ...
  • Admirar a natureza e desfrutar a simplicidade da vida ...
  •  54  2 15 December, 2018
  •  10  1 15 December, 2018
  • 310lbs 3x3 @ 85%
    These deadlifts are getting easier by the day! Working hella lot on my lock out in the glute area. My glutes are probably one of my weakest areas. I’ve been working on lock out over the past couple weeks & really concentrating on the pull itself. Looks like things are coming together .
    BUT WHAT DAT GRIP DO DOE 🤯🤯🤯
    Littlequadtotherescue
  • 310lbs 3x3 @ 85%
These deadlifts are getting easier by the day! Working hella lot on my lock out in the glute area. My glutes are probably one of my weakest areas. I’ve been working on lock out over the past couple weeks & really concentrating on the pull itself. Looks like things are coming together . 
BUT WHAT DAT GRIP DO DOE 🤯🤯🤯
Littlequadtotherescue
  •  19  1 15 December, 2018
  • It's been hard getting back in the swing of things. My ego says lift heavier and my body says stay in your lane. 🐢>🐇
  • It's been hard getting back in the swing of things. My ego says lift heavier and my body says stay in your lane. 🐢>🐇
  •  41  2 15 December, 2018
  • 🚨Deload Deadlifts💰
    -355x1 (looking a ton better)
    -275x3x5 Straight Legs
    Had a great week of training and I’ve been eating constantly! Yayyy😄
  • 🚨Deload Deadlifts💰
-355x1 (looking a ton better)
-275x3x5 Straight Legs
Had a great week of training and I’ve been eating constantly! Yayyy😄
  •  46  7 15 December, 2018
  • That double chin lol
    Deadlifts haven’t felt this good in a while! 250lbs x 8 x 3 :) hitting higher intensity now in this program! On the 3rd set shown ripped my hand open but had to finish haha I need some chalk 💀😂
  • That double chin lol 
Deadlifts haven’t felt this good in a while! 250lbs x 8 x 3 :) hitting higher intensity now in this program! On the 3rd set shown ripped my hand open but had to finish haha I need some chalk 💀😂
  •  227  2 15 December, 2018
  • Bench stuffs today.
    110x2x1 singles
    90x4x5 comp bench
    75x3x7 wide grip bench
    Fav dayyyyyy😍 everything moved pretty well. I’m happy with them.
    @anniet136
  • Bench stuffs today. 
110x2x1 singles
90x4x5 comp bench 
75x3x7 wide grip bench 
Fav dayyyyyy😍 everything moved pretty well. I’m happy with them. 
@anniet136
  •  59  3 15 December, 2018
  • I’m gonna need @healingmyselfpam to stop asking me these hard questions lol!!! I failed okay?! This was the last set lol 😂😂😂💪🏾💙🙏🏾
  • I’m gonna need @healingmyselfpam to stop asking me these hard questions lol!!! I failed okay?! This was the last set lol 😂😂😂💪🏾💙🙏🏾
  •  31  3 15 December, 2018
  • These deficits looked and moved so much quicker on video than when I was physically doing them lol. My core is still insanely sore from cardiowednesday and the 105 total toes to bars I did... ☹️ I also felt like puking during every set, couldn’t find a belt that didn’t hurt my SORE freaking core! Almost didn’t do my last set but I reminded myself there are stronger girls out there keep workin’ 🤫 •

    SWIPE for the workout!
  • These deficits looked and moved so much quicker on video than when I was physically doing them lol. My core is still insanely sore from cardiowednesday and the 105 total toes to bars I did... ☹️ I also felt like puking during every set, couldn’t find a belt that didn’t hurt my SORE freaking core! Almost didn’t do my last set but I reminded myself there are stronger girls out there keep workin’ 🤫 •
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SWIPE for the workout!
  •  20  1 15 December, 2018
  • Dude... deadlifts in the morning SUCK! I should’ve gotten more reps but this was the best I had this morning 🤷🏻‍♀️.
    Tried front squats without straps and it wasn’t too bad. Need to stay more upright though... whoops.
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    Deadlift: 220 lb x 6
    Front Squat: 130 lb x 6
  • Dude... deadlifts in the morning SUCK! I should’ve gotten more reps but this was the best I had this morning 🤷🏻‍♀️.
Tried front squats without straps and it wasn’t too bad. Need to stay more upright though... whoops.
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Deadlift: 220 lb x 6 
Front Squat: 130 lb x 6
  •  12  1 15 December, 2018
  • Everyone knows that powerlifting is a long game. This does not happen overnight and comes with years of gains and setbacks. However, we seem to forget an important component of the sport. Powerlifting is not only taxing on the body, but on the mind and emotions as well. This connection between the mind and the body is key to lifting at your peak
    Battling body image issues, stress from work, social life and more. The struggles of powerlifting are difficult enough, nutrition, programming, disappointment, etc. Some of these stressors can make the battle feel like a war, that you cannot win. Somedays, we must “push through” those days are more often the norm. When we want to, sit around and be lazy those are the days we “push through it”. Then there are days, were your mind, and heart are so taxed that “pushing through” will not be effective. This is when you will make a mistake, when you will cause more harm than good. When these days do arrive, take a step back, look at the situation and realize that we work our bodies to make them stronger we need to do the same with our hearts.
    We work hard to build our muscles. Then why would we ignore a muscle that is just as important? We do this sport because we love it, meaning we need to be whole in order to give our best. We must have our Body, Mind and Heart in the game. Without them, we will surely fail. Sure, maybe we lift the weight, maybe even hit a PR, but in the end we will say, I am not strong enough, I am not thin enough, and I am not enough.
    Are you a whole person or are you fighting within yourself. Are you completely in the game, or is part of you missing. Maybe, its time you exercise your heart as much as your body. I am not telling people to stop lifting, I am saying that in the moment, when you are so stressed, so incomplete, and feeling broken. Exercise your heart get it back in the game, so that your body can have everything it needs to be its best.
    #pdxpowerlifting #powerliftingwomen #usapowerlifting
  • Everyone knows that powerlifting is a long game. This does not happen overnight and comes with years of gains and setbacks. However, we seem to forget an important component of the sport. Powerlifting is not only taxing on the body, but on the mind and emotions as well. This connection between the mind and the body is key to lifting at your peak 
Battling body image issues, stress from work, social life and more. The struggles of powerlifting are difficult enough, nutrition, programming, disappointment, etc. Some of these stressors can make the battle feel like a war, that you cannot win. Somedays, we must “push through” those days are more often the norm. When we want to, sit around and be lazy those are the days we “push through it”. Then there are days, were your mind, and heart are so taxed that “pushing through” will not be effective. This is when you will make a mistake, when you will cause more harm than good. When these days do arrive, take a step back, look at the situation and realize that we work our bodies to make them stronger we need to do the same with our hearts. 
We work hard to build our muscles. Then why would we ignore a muscle that is just as important? We do this sport because we love it, meaning we need to be whole in order to give our best. We must have our Body, Mind and Heart in the game. Without them, we will surely fail. Sure, maybe we lift the weight, maybe even hit a PR, but in the end we will say, I am not strong enough, I am not thin enough, and I am not enough. 
Are you a whole person or are you fighting within yourself. Are you completely in the game, or is part of you missing. Maybe, its time you exercise your heart as much as your body. I am not telling people to stop lifting, I am saying that in the moment, when you are so stressed, so incomplete, and feeling broken. Exercise your heart get it back in the game, so that your body can have everything it needs to be its best. 
#pdxpowerlifting #powerliftingwomen #usapowerlifting
  •  13  1 15 December, 2018
  • I have nothing to say about fitness, except I can’t do abs on my own so babe has to help my little baby abs🥰😘 @soldier357 -

    Let’s talk life. Specifically this year. So this year has SUCKED🤷🏼‍♀️💯 The events of this year, have been so catastrophic to every part of my health. Mental. Physical. Emotional. From panic attacks to depression, it has been a miserable year. But.
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    This day forward, all of life is a cakewalk. From here, nothing worse could ever happen in my life. Ever. 2018 was the worst year of my life, and I’m still recovering. But I am doing better than before.
    #lift #helpeachother #lifttogether #couplegoals #notactually #myfave #powerliftingwomen #youdarealmvp #babe #love #lifting #bodybuild #21 #powerbuild
  • I have nothing to say about fitness, except I can’t do abs on my own so babe has to help my little baby abs🥰😘 @soldier357 -

Let’s talk life. Specifically this year. So this year has SUCKED🤷🏼‍♀️💯 The events of this year, have been so catastrophic to every part of my health. Mental. Physical. Emotional. From panic attacks to depression, it has been a miserable year. But.
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This day forward, all of life is a cakewalk. From here, nothing worse could ever happen in my life. Ever. 2018 was the worst year of my life, and I’m still recovering. But I am doing better than before.
#lift #helpeachother #lifttogether #couplegoals #notactually #myfave #powerliftingwomen #youdarealmvp #babe #love #lifting #bodybuild #21 #powerbuild
  •  36  3 15 December, 2018
  • Bulking update ❗️
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    The first 3 weeks I lost 6lbs 🙃 now I’ve gone back up 4lbs lol
    I’m taking in about 2600 cals a day 120-135g protein, kicking butt in the gym, cardio = occasional stair warm up lol annnnd that’s about it.
    My goal is at leeeeast 150 (7 more lbs) but I’m honestly just going off how I look and feel so if it ends up being more before I cut then that’s cool too.
  • Bulking update ❗️
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The first 3 weeks I lost 6lbs 🙃 now I’ve gone back up 4lbs lol 
I’m taking in about 2600 cals a day 120-135g protein, kicking butt in the gym, cardio = occasional stair warm up lol annnnd that’s about it. 
My goal is at leeeeast 150 (7 more lbs) but I’m honestly just going off how I look and feel so if it ends up being more before I cut then that’s cool too.
  •  79  12 14 December, 2018
  • I’m 19 weeks pregnant today and i can still lift stuff! Here are some clips from my workout today.
    My #PregnantPowerlifting journey so far:

    Weeks 0-6: didn’t change anything bc I had no clue I was pregnant. Just kept lifting, wore my belt, maxed out, all of the powerlifting things.
    Weeks 6-10: basically I did nothing besides maybe a few bodyweight exercises per week. I was extremely nauseous and sick and SO tired it felt like I’d been hit by a bus. I was surviving off of potatoes and cheese.
    Weeks 11-16: still totally felt like crap but pretty much forced myself to lift weights again. I don’t know if this was good or bad so don’t take notes from me just yet. Moving and lifting at least helped me to feel more productive and mentally sane. Feeling sane has been rare.
    Weeks 17-19: Feeling a lot less sick and a lot more energy. I’ve been doing mostly barbell work and a few cable exercises because that’s what I enjoy most. I’m a lot weaker than i was before (duh) but it still feels awesome to squat, bench, and deadlift.
    What I’ve had to change: No more wearing a weightlifting belt (not tryna squish this baby). No more maxing out - first of all there’s no point & second of all I am more susceptible to injury as my ligaments are stretching to make room for the extra human. No more direct ab work.... not that I was doing much of that before I was pregnant. BUT every time I sit up or even sneeze it feels like my stomach is on fire so I’m trying to minimize that feeling. I’m still working my core indirectly with compound movements and overhead movements and bracing it in general. That’s really all that I’ve had to change so far and it is totally personal and individual. My doc told me to carry on business as usual and that’s exactly what I’m doing👌🏻
  • I’m 19 weeks pregnant today and i can still lift stuff! Here are some clips from my workout today. 
My #PregnantPowerlifting journey so far:

Weeks 0-6: didn’t change anything bc I had no clue I was pregnant. Just kept lifting, wore my belt, maxed out, all of the powerlifting things. 
Weeks 6-10: basically I did nothing besides maybe a few bodyweight exercises per week. I was extremely nauseous and sick and SO tired it felt like I’d been hit by a bus. I was surviving off of potatoes and cheese. 
Weeks 11-16: still totally felt like crap but pretty much forced myself to lift weights again. I don’t know if this was good or bad so don’t take notes from me just yet. Moving and lifting at least helped me to feel more productive and mentally sane. Feeling sane has been rare. 
Weeks 17-19: Feeling a lot less sick and a lot more energy. I’ve been doing mostly barbell work and a few cable exercises because that’s what I enjoy most. I’m a lot weaker than i was before (duh) but it still feels awesome to squat, bench, and deadlift. 
What I’ve had to change: No more wearing a weightlifting belt (not tryna squish this baby). No more maxing out - first of all there’s no point & second of all I am more susceptible to injury as my ligaments are stretching to make room for the extra human. No more direct ab work.... not that I was doing much of that before I was pregnant. BUT every time I sit up or even sneeze it feels like my stomach is on fire so I’m trying to minimize that feeling. I’m still working my core indirectly with compound movements and overhead movements and bracing it in general. That’s really all that I’ve had to change so far and it is totally personal and individual. My doc told me to carry on business as usual and that’s exactly what I’m doing👌🏻
  •  54  4 14 December, 2018
  • It’s the TRUTH when you don’t want to workout, those are the ones you NEED to do because they end up being so so good 😩🔥
    I worked on pause reps today for squats, did 3x4 working up to 185 then 3x2 at 205 💀
    The rest of the movements in this workout are staples for me improving my glute growth, strength and power. Here y’all go merry #thiccmas
    A1) Pause Squats - too many sets wanted to die blacked out dead
    B1) Sumo RDL’s - 3x6
    B2) Plate OH Walking Lunges - 3x6
    C1) Banded Hip Thrusts - 3x12
    C2) BW Banded Hip Thrust w/ Abduction - 3xfailure
    C3) Banded Seated Abductions - 3xfailure
    ✌🏼🍑
  • It’s the TRUTH when you don’t want to workout, those are the ones you NEED to do because they end up being so so good 😩🔥
I worked on pause reps today for squats, did 3x4 working up to 185 then 3x2 at 205 💀
The rest of the movements in this workout are staples for me improving my glute growth, strength and power. Here y’all go merry #thiccmas
A1) Pause Squats - too many sets wanted to die blacked out dead
B1) Sumo RDL’s - 3x6
B2) Plate OH Walking Lunges - 3x6
C1) Banded Hip Thrusts - 3x12
C2) BW Banded Hip Thrust w/ Abduction - 3xfailure
C3) Banded Seated Abductions - 3xfailure
✌🏼🍑
  •  44  2 14 December, 2018
  • My first two finals are done. Only 6 more to go lol. This week has been one of the most stressful weeks of the year from studying for finals to just life in general. I am working on a few more put together posts. All the craziness in my life should be coming to an end, hopefully. I’ll be more active when everything goes back to normal. I hope you guys are having a great week and if you’re taking finals, good luck!
  • My first two finals are done. Only 6 more to go lol. This week has been one of the most stressful weeks of the year from studying for finals to just life in general. I am working on a few more put together posts. All the craziness in my life should be coming to an end, hopefully. I’ll be more active when everything goes back to normal. I hope you guys are having a great week and if you’re taking finals, good luck!
  •  87  6 14 December, 2018
  • BOOOOM
    HI HITLER AT THE END HAHAHA
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    Considering i wasn't Programmed for this as my focus is on the pro raw in march.... i got my 3rd attempt at 180kg and 55kg bodyweight
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    Both my athletes competing today smashed some killer PBs with @achadwick2 pulling 147.5kg (grip needs switching) and 142.5 with solid grip. 7.5kg PB from 2 weeks ago...
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    @its_jaymac smashing 210kg as a 25kg PB from his last comp 5 months ago. .
    Their videos will be on their way on my coaching account @rubycherie.coachingspecialist
  • BOOOOM
HI HITLER AT THE END HAHAHA
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Considering i wasn't Programmed for this as my focus is on the pro raw in march.... i got my 3rd attempt at 180kg and 55kg bodyweight
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Both my athletes competing today smashed some killer PBs with @achadwick2 pulling 147.5kg (grip needs switching) and 142.5 with solid grip. 7.5kg PB  from 2 weeks ago...
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@its_jaymac smashing 210kg as a 25kg PB from his last comp 5 months ago. .
Their videos will be on their way on my coaching account @rubycherie.coachingspecialist
  •  51  5 14 December, 2018
  • I did something I NEVER do...
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    I took a week off! That’s right, I decided to take time away from the gym for several reasons. One being stress. I’ve been overwhelmed with soooo much to do during this Holiday season that my stress level was high. Also, I’ve been in this unmotivated funk lately not wanting to train. 😱 I know, like WHAAAAT?!?!? Soooooo not me!!!
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    So instead of forcing myself to go to the gym when I wasn’t feeling it, I decided to take a week off. I honestly don’t remember a time I did that. Most of the time when we feel like taking time off, that’s when we need to push through. However, it’s been 1-2 years since I have taken time away from training and I honestly deserve it!!! It’s refreshing my body and spirit and getting me excited to train again which is exactly what I needed! ☺️
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    I would say for the most part, push through the unmotivated times in your life. However, also realize if you are like me and NEVER stop training #addicted then maybe it’s time to take much needed time off. 💪🏽
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    Don’t worry, gym selfies coming next week 😇
  • I did something I NEVER do...
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I took a week off! That’s right, I decided to take time away from the gym for several reasons. One being stress. I’ve been overwhelmed with soooo much to do during this Holiday season that my stress level was high. Also, I’ve been in this unmotivated funk lately not wanting to train. 😱 I know, like WHAAAAT?!?!? Soooooo not me!!!
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So instead of forcing myself to go to the gym when I wasn’t feeling it, I decided to take a week off. I honestly don’t remember a time I did that. Most of the time when we feel like taking time off, that’s when we need to push through. However, it’s been 1-2 years since I have taken time away from training and I honestly deserve it!!! It’s refreshing my body and spirit and getting me excited to train again which is exactly what I needed! ☺️
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I would say for the most part, push through the unmotivated times in your life. However, also realize if you are like me and NEVER stop training #addicted then maybe it’s time to take much needed time off. 💪🏽
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Don’t worry, gym selfies coming next week 😇
  •  72  5 14 December, 2018
  • One day I’ll learn how to keep my ass on the bench🙄
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    Here’s 135# plus about 20# of chains. At this point my only goal for my bench in 2019 is to add at least 5# while staying on the bench😂😂🤦🏼‍♀️
  • One day I’ll learn how to keep my ass on the bench🙄
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Here’s 135# plus about 20# of chains. At this point my only goal for my bench in 2019 is to add at least 5# while staying on the bench😂😂🤦🏼‍♀️
  •  28  6 14 December, 2018
  • I went from competing in figure to powerlifting and I have to say it’s way more fun ! I loved training for figure but the stress of what the judges are looking for can sometimes be a mystery 🤷🏻‍♀️ powerlifting is only one thing - you either do it or not ! Check out my amazing teammate’s from @generationsstrength in my story they all have been working hard setting records or working towards new PR’s . 2019 Goals 💪
  • I went from competing in figure to powerlifting and I have to say it’s way more fun ! I loved training for figure but the stress of what the judges are looking for can sometimes be a mystery 🤷🏻‍♀️ powerlifting is only one thing - you either do it or not ! Check out my amazing teammate’s from @generationsstrength in my story they all have been working hard setting records or working towards new PR’s . 2019 Goals 💪
  •  81  2 14 December, 2018