Justyna | Personal Trainer (@justyourcoach)

Why use a pilates ball for your core workouts? 🟣 A small pilates ball can completely change how your core muscles activate during a workout. It adds resistance or instability, making your muscles fire harder to keep control and balance. ✨ When to use it It’s perfect for adding variety to…

Want to train your glute abductors without touching a machine? 🍑🏋️‍♀️ Here’s how to do it with just a kettlebell or a resistance band! The abductors are the muscles on the outside of your hips — mainly the gluteus medius and minimus. Their main job? Moving your leg out to the side (hip abduction)…

Want to hit the gluteus minimus properly? Here’s what actually works 🔥 Gluteus minimus kicks in during hip abduction and internal rotation—basically when your leg moves out to the side without turning your foot out. If your toes point out, bigger glutes take over 🤓 To really target it, focus on…

🔥 ABS DAY WORKOUT 🔥 Slow and controlled > fast and sloppy 3–4 rounds · 30–40 sec each · minimal rest. Focus on: ✨ Keep your core braced the whole time ✨ Lift with control, don’t swing ✨ Press your lower back toward the mat ✨ Exhale on the hard part ✨ Move through full range, no shortcuts ✨ Hips…

In case you need some motivation to push through hard sessions (or times) 🙏🏻 #creatorsearchinsights #gymmotivation🏋️‍♀️ #trainingmotivationgym #trainingjourney

If you don’t have access to dumbbells, a barbell or a cable machine, these band variations will help you train your back : 1. Chest-Level Anchored Row Anchor the band at chest height and step back to create tension. Keep your torso tall and pull your elbows straight back. This one mimics a…

Feeling the burn doesn’t always mean you’re building muscle ⛔ Banded exercises are amazing for warm-ups, accessory work or days when you can't hit the gym. But the burn doesn’t create muscle growth, accurate load, tension and progression do 🍑 Heavy lifts like RDLs create a completely different…

Not necessarily new but definitely loading the future me... constantly 😌 #CapCut #2026goals #2026fitness #fitnessjourney2026 #gymprogress

Just do what you want, the world will have their opinions anyway 🙃 #CapCut #gymmotivation #trainingmotivation #trainingmotivationgym #gymlifestyle

the kind of busy I choose with joy (and sore muscles 🫠) #gymtok #gymgirltiktok #gymgirltok #gymlifestyle #gymlifelove

2 minute ab workout aka plank challenge 🔥 How many 2 minute rounds can you do? classic plank • side plank • side plank with reach through • high plank • #creatorsearchinsights #abchallenge #abworkoutvideo #abworkoutforgirls #abschallenge

You’re doing everything right — training hard, staying consistent, fueling well — yet it feels like nothing’s changing. You start to think, “Maybe I’ve hit a plateau.” 🤔 But the truth is you probably haven’t and that’s a good thing. Here are 3 signs you’ve actually adapted, not stalled. 👇🏼 1️⃣…

Never forget where you started 😌 it's so easy to keep chasing new goals and never feeling like you've achieved something. There is a past version of you that was dreaming of being where you are now though 🩷#CapCut #trainingmotivation #gymmotivation🏋️‍♀️ #fitnessmotivaton #fitnessjourney

If you’ve been training with a kettlebell for a while, try adding a resistance band to it. It completely changes how each rep feels 🔥 Why use both? Because the band adds variable resistance — the higher you lift, the more it pulls back. That means more tension on your muscles, better control and…

Aiming for that V sit but don't know where to start? The Seated V Hold is a beginner-friendly version of a V-Sit Hold — and your arm position makes a huge difference in difficulty and muscle activation. ✨ How to perform it: Sit tall, legs straight and lifted, chest open, core tight, spine neutral…

Ever notice how some women walk into the gym with quiet confidence? There's not a secret strategy, they just know the right movements and master them. Because when you focus on key strength exercises — the ones that build real power in your glutes, core, and upper body — everything changes: ✨…

✨ ROM = Range of Motion ✨ Imagine walking up stairs but you only ever practice lifting your foot a tiny bit off the ground. Then one day you meet a big step and suddenly it feels impossible - not because you're weak, but because you never trained the full movement.That’s what training with only…

66 days to be exact 🗓️ are you locking in before the year ends? #gymmotivation #trainingmotivation #lockingin #winterarc #lockinwinterarc

If you only remember this ONE cue for your Romanian Deadlifts, let it be this one 👇 ➡️ Push your hips back, not down! And stop when you feel the biggest stretch in your hamstrings. Most people try to go with the bar as low as possible, end up rounding their back and suddenly feel it’s their lower…

5 reasons why you need to work with a personal trainer ⬆️ Everyone CAN train by themselves but following a professional can have great benefits. If you feel like you're working hard but you're still not satisfied with the results you're getting, this one may be for you 😉 #creatorsearchinsights…

Physical energy getting depleted but mental energy recharged🔋🙏🏻#CapCut #gymlifestyle #gymgirltiktok #gymgirlthings #gymgirllife

New Year’s resolutions are great, but you really don’t have to wait for January to start doing the things you’ve been thinking about ✨ Waiting for the “perfect moment” usually just means waiting forever because there’s always something in the way — work, holidays, health, motivation, life. And the…

If you want a smaller waist, STOP overtraining your obliques. Here’s why 👇 Your obliques run along the sides of your core — and when you train them excessively (especially with weighted side bends, Russian twists, or cable crunches), they grow like any other muscle. That extra muscle thickness…

No matter if you train 2, 3 or 6 days a week, you can still make amazing progress if your plan fits your schedule and goals. Here’s a quick breakdown 👇 ✅ 2x/week – focus on full-body workouts, compound lifts, and consistency. ✅ 3x/week – great balance between strength, endurance and recovery. ✅ 4+…

The real reason women struggle with progress isn’t their workouts. It’s everything that happens outside the gym 🤯 You can have the best training plan in the world but it won’t fix what happens in the other 23 hours of your day. You can’t out-train a poor sleep schedule, constant stress, or…

⚠️ Think all fats make you fat? Think again! If you’re avoiding healthy fats, you might actually be sabotaging your progress and your body’s needs. Most weight gain isn’t about fats themselves, it’s about too much of any fat, especially when combined with excess calories. But not all fats are…

I always start my workouts with 10 minutes of mobility and general warm-up, but I still always do warm-up sets before lifting heavier weights. Why? Because mobility prepares your body to move in general but warm-up sets prepare your muscles, joints and nervous system for that specific lift. A…

Want to finally make your abs in ab crunches working? 👇 ❌ Using momentum — swinging your body only makes the movement easier, not more effective. You’re letting gravity take over instead of your core. ✅ Controlled reps — move slow, stay intentional and let your abs lift you. That’s where real…