Erin Stern Fitness

💪Empowering Women 35+ to Achieve Their Fitness Goals!

🏆 2x Ms. Olympia Champ
📕 Author
👙 Fitness Coach
👍Lifetime Natural Athlete

[Erin Stern Fitness @ErinSternFIT]

Ladies! 💪Who's up for a Fitness Challenge?

In this 4-week fitness challenge, you’ll have a blend of strength days and shredding/sculpting days.

This gives you effective compound movements along with targeted isolation movements to help with adding shape to the muscle.

The shred days are higher in volume and faster-paced, which can help with additional calorie burning.

Fit to your schedule...train 4-6x Per week!

Get all the details here 👇
https://t.co/dGW5X5H2YM

#FitnessGoals #FitnessMotivation #FitnessJourney #fitnesschallenge #erinstern #workoutmotivation

[Erin Stern Fitness @ErinSternFIT]

Staying fit and strong doesn’t always require a gym.

With a little creativity and a few basic pieces of equipment...

You can challenge your muscles effectively using only your body weight! 🔥

Whether you lack access to weights or just want to switch things up...

These 10 exercises will help you build strength, balance, and endurance ⬇️

https://t.co/8c8XvtVnnA

Focus on slow and controlled reps and keeping your intention on the muscles you’re working!

#bodyweightexercises #bodyweightworkout #womensfitness #womensupportingwomen #womensfitnesscoach #fitnessgoals #erinstern #workoutsforwomen #workout #WorkoutWednesday #workoutmotivation #workoutgirl

[Erin Stern Fitness @ErinSternFIT]

Get great abs anywhere – at home or at the gym!

When you think about working your abs, you might imagine rolling around on the gym floor or your living room floor doing crunches.

That can get boring fast! 👎

Today, we’re switching things up with a standing abs routine that you can do anywhere.

These standing ab exercises are highly effective and can be done with dumbbells, water jugs, or cans of food.

https://t.co/8v8GvwwacY

👆 This workout is simple, effective, and will help sculpt your core while keeping things fresh.

#abs #absworkout #absroutine #fitnessjourney #FitnessMotivation #erinstern #WomensHealth #workout

[Erin Stern Fitness @ErinSternFIT]

If you have a couple of dumbbells and a little space, this workout is for you!

Total body training isn’t just for home workouts – you can benefit greatly from hitting muscle groups multiple times per week.

If you feel that your progress has stalled, total body workouts are a good way to break plateaus!

Give this workout a try 👇

https://t.co/gbuB7qQoDq

~

#dumbbellworkout #FitnessGoals #FitnessJourney #workout #FitnessCoach #FitnessMotivation #womensfitness #workoutsforwomen #gymlife #homeworkout #erinstern

[Erin Stern Fitness @ErinSternFIT]

In this new YouTube video, I talk about 5 key lessons learned from being injured...

Please share the lessons you have learned, as we can all benefit from the awesome fitness community we have here 💖

https://t.co/n6FXrfNT9a

#bodybuilding #womensfitness #weighttraining #womenshealth #strengthtraining #injuryprevention #FitFam

[Erin Stern Fitness @ErinSternFIT]

❓ In this Q&A we look at ways to reduce or lose belly fat.

While it's not possible to spot reduce, you can aim for overall fat reduction and get great results.

When reducing belly fat, try to:

✅Reduce stress or cortisol levels
✅Change bad situations or change perspective
✅Time-restricted eating
✅Get enough quality sleep
✅Reduce or eliminate alcohol intake
✅Get protein at every meal
✅Keep workouts to an hour or less per day
✅Recover from hard workouts well
✅Incorporate HIIT training 1-2x per week

Train smart and train hard 💪

#losebellyfat #losefat #loseweight #womensfitness #womenshealth #fitnesstips #FitnessGoals #abs #howtolosebellyfat #howtoloseweight #fitfam #erinstern #fitnesscommunity

[Erin Stern Fitness @ErinSternFIT]

Consistency is Key to Success

The only bad workout is the one that didn’t happen. 💪

No matter how busy or tired you are...

...showing up for yourself is half the battle.

Whether it's a quick 20-minute session or

...a full-blown workout, every effort counts.

Let’s crush the excuses and prioritize our health—because our goals deserve more than just good intentions.

Remember, progress is made through persistence,

NOT perfection.

So, get up, get moving, and make it happen today!

#fitnessmotivation #fitfam #noexcuses #erinsternfitness #getshredded #womensfitness #womenover40 #consistencyiskey #workoutmotivation #workoutgirl #gymlife

[Erin Stern Fitness @ErinSternFIT]

🍑 Small Waist and Firm Booty Workout - Do Anywhere!

In this workout, we'll be working on tightening the midsection and glutes!

You can do this workout anywhere.

Just grab a towel or yoga mat!

It may look easy, but it'll have your abs and glutes burning by the end!

Exercises mentioned:

1) X-Plank
2) Side Plank with Oblique Crunch
3) Reverse Plank with Leg Lift
4) Bird Dog Plank
5) Side Plank with Abductor Lift
6) Plank with Donkey Kick
7) Single-Leg Glute Bridge
8) Frog Pumps

Train smart and train hard 💪

Let me know how you like this one.

#smallwaist #planks #glutesworkout #glutesonfire #glutesgrowth #glutestrength #workoutsforwomen #womensfitness #womenshealth #fitfam #fitnesstips #fitnessgoals #fitnesscoach #womenover40 #erinstern #workinprogress

[Erin Stern Fitness @ErinSternFIT]

💪How To Do A Lat Pulldown CORRECTLY

Here are some simple tips and cues to help you get the most out of the lat pulldown exercise, along with some common mistakes to avoid.

Since we can't actively see our backs as we train, we must make sure form is on point. Mind-muscle connection helps, too!

By performing the lat pulldown correctly, you'll be able to build an impressive back and make your waist appear smaller!

A strong back can also help prevent injury and can improve your strength on other lifts!

💖Thanks for watching!

Train smart and train hard 💪

#latpulldown #womensfitness #fitnesstips #fitnessjourney #fitnessgoals #womenover40 #womenover50 #fitnesscommunity #fitfam #erinstern #exercisetips #exercise

[Erin Stern Fitness @ErinSternFIT]

@TheSocialHannah It was 😋

[Erin Stern Fitness @ErinSternFIT]

Healthy Greek yogurt marinated chicken 💪

This recipe doubles well for meal prep!

Ingredients:

▢ 1 ½ pounds chicken breast
▢ 1/3 cup Greek yogurt
▢ 4 garlic cloves minced
▢ lemon juice from one lemon
▢ 2 teaspoons paprika
▢ ½ teaspoon dried minced onion
▢ ½ teaspoon oregano
▢ 1 teaspoon salt
▢ ½ teaspoon black pepper

Preheat oven to 425 F and line a baking sheet with parchment paper.

Place chicken on parchment paper and bake for 20-25 minutes or until internal temp reaches 160 F.

I like to bake a lemon with it - and you can add veggies or tiny potatoes as well!

#recipe #chickenrecipe #greekyogurt #bodybuilding #bodybuildingwomen #womenwholift #womensfitness #mealprep #womenover40 #erinsternfitness #erinstern #healthyrecipes #healthyfood

[Erin Stern Fitness @ErinSternFIT]

🏋️‍♀️How to do a Zercher Squat

There are hundreds of squat variations. Some are common, easy to perform, and easy to implement into a training routine.

Since I hurt my SI joint (lower back) in the past, I have been very careful about not doing too many traditional squats.

Instead of going heavier on squats, I want to focus on changing the load distribution and still get great results. Enter the Zercher squat.

It does not fall under the category of “common squat variations,” but they’re worth trying!

Here are a few key points to consider when you try it:

Use the bar pad to protect your arms. I’m not a bar pad advocate normally as I think that’s what traps are for!

But, in this exercise, the pad will help you focus more on the exercise, and less on the pressure of the bar. Set the safety catch on the Smith machine.

The weight of the load is more centrally located than it would be with a back squat. This allows you to sit deeper in the squat, push your weight through your heels, and keep your upper body/chest tall.

Since the load is centrally placed, focus on dropping straight down, rather than sitting back.

Make sure your stance is wide enough to allow your elbows to drop, and to allow the bar to almost rest on your upper leg.
Focus on a slow eccentric portion of the rep, and pause when you’re at the bottom.

For sets and reps – 3-4 sets of 10-12 reps should be good.
Think about using a weight that’s about 50% of what you’d normally back squat. Focus on proper form and full range of motion before increasing the weight.

This exercise targets the glutes, hamstrings, and quads, but you can shift focus to particular muscle groups by honing your mind-muscle connection.

The mid-rep pause can be effective for this – as you pause, think about lifting the weight with just your glutes, hamstrings, or quads.

💖 Thanks for watching!

#zerchersquat #fitnesstips #lowerbodyworkout #lowerbody #womensfitness #womenover40 #womenshealth #FitFam

[Erin Stern Fitness @ErinSternFIT]

@GtDaytona Thank you! ❤️

[Erin Stern Fitness @ErinSternFIT]

👏 Every day we have the chance to be better than we were yesterday!

Do that...

Even if it's only 1% better. Be the work in progress!

#quoteoftheday #strengthquotes #confidencebuilding #fitnessmotivation #fitnesscoach #womensfitness #bodybuilding #selfimprovement #flexfriday #erinstern #mindsetmatters #workinprogress #fitnessjourney

[Erin Stern Fitness @ErinSternFIT]

Not knowing what you can accomplish...

Can be terrifying and

Strike doubt in your mind

or it...

Can be exhilarating and

Give you hope and the possibility of achieving your dreams!

One thing is certain without fail...

You will NOT know until YOU try! 💪

Are you working toward your dreams and goals?

You are worth it! 💖

#flexfriday #chaseyourdreams #workinprogress #goals #womensfitness #fitnesscoach #dreambig #youareworthit #empoweringwomen #womensupportingwomen #womenshealth

[Erin Stern Fitness @ErinSternFIT]

@palone_brian thanks!

[Erin Stern Fitness @ErinSternFIT]

How to adjusting your meals when injured or not able to work out 💪

Since I can’t train for a little while, I'll continue to post some older workouts.

What content would you like to see?

I appreciate you ❤️

#erinstern #womensfitness #fitnessgoals #fitnessjourney #fitnesslife #womenshealth #TrainingThursday #TrainingThursday #gymlife #bodybuilding

[Erin Stern Fitness @ErinSternFIT]

@felixheikka absolutely! 💪

[Erin Stern Fitness @ErinSternFIT]

▶️NEW video w/ voiceover cues & workout routine demo.

It's incredible how we can change our physiques through weight training, with time, care, effort, and a diet that supports progress

Try this Ultimate Smaller Waist Workout ⬇️

https://t.co/BJvcCq1CmJ

#ErinStern #Fitness