Sarah Johnston

Repeat 3x! Some of my favourite deep core workouts ❤️ More workouts like this in my bio!!🫶🏻

Guard your heart for everything you do flows from it ❤️

For the quad dominant girls or if you just prefer this look! While you can’t 100% isolate your glutes, kas hip thrusts is amazing for maximizing glute growth and minimizing leg engagement.

Tasty + high protein meal ideas!!

3 exercises that helped me grow my glutes!! Pre from: @C4 Energy 1. Glute/hip bridges - Amazing for glute isolation - Targets the shelf super well - Easy to apply progressive overload to Tip: avoid using bumper plates so that you can use a larger range of motion 2. Lunges - My fav variations are supported dumbbell and smith machine - You can load up heavy on these - Keep your weight on your front (working) leg - Go deep to get a good stretch on your glutes 3. Hip thrusts - A classic for glute growth - Control the weight, don’t use momentum - The most tension is on the glutes at the top of each rep so hold that position for 1-2 seconds Honourable mentions: Dumbbell split squats and dumbbell RDLs #c4partner

No one can do it for you, you have to put the work in

Such a filling and tasty breakfast!🌯 Giving this recipe to my clients! Details: 530 calories, 37g protein Ingredients: 2 eggs (season with salt, black pepper and red pepper) 1/2 avocado 3 slices of back bacon Flour tortilla 1/4 cup Greek yogurt (add lime or lemon juice, a tiny bit of garlic powder and sriracha) Enjoy and tag me if you try it, I want to see!🫶🏻

I’m including more stairmaster with the cut that I’m doing so here’s a routine to try out!! All my programs are on my fitness app in my bio 💓

Don’t be discouraged if you can’t workout as often as others, 3x per week is enough to see great progress!! Here are some workouts straight from the programs on my app and website! ✨🫶🏻

🤍 #gym #motivation #jesusisking

This mindset shift helps so much on those days when you don’t feel motivated! Just being grateful that you’re healthy and able to go workout and move your body 🫶🏻

Discipline 🔑

Your body is a gift from God that He created with deep respect, intention and care.❤️ Treat it with love to honor what God entrusted you with! When you care for your health, you’re not just looking after yourself, you’ll also be able to serve others better and fulfill Gods purpose for you. 🫶🏻 Psalm 139:13-14 For You formed my inward parts; You covered me in my mother’s womb. I will praise You, for I am fearfully and wonderfully made; Marvelous are Your works, And that my soul knows very well.

What I eat in a day while cutting!! Breakfast: protein pancakes Snack: strawberry smoothie Lunch: chicken and rice Preworkout: @C4 Energy strawberry watermelon sport 🍓 Dinner: steak and fries #c4partner

3 rounds, let’s go!!💪🏻 This is a great workout if you want to make sure your waist doesn’t widen from training abs/core 💛

It is real, I notice it in so many ways when see old pics but especially in my eyes!!❤️ Have you noticed it in yourself?

What I wish I knew as a gym beginner: 1. Eating high protein will help you stay lean while building muscle! High protein is key if you want to improve your body composition and make sure your weight gain is muscle and not fat. Meal: Clover Leaf Tuna Salad with Quinoa and Olive Oil  2. It takes time to reach your physique goals. You can see changes quickly (I saw a difference in my first couple weeks!), but if your goal is to completely change your body composition, it takes time!  3. The order you do your exercises in matters! You generally want to start with compounds. If there’s a muscle group that you want to specifically focus on, train it at the beginning of your workout.  4. Eating high protein doesn’t have to be boring! You can still eat delicious, healthy, high protein meals that you enjoy. Check my page for recipe ideas! 5. Progressive overload isn’t just adding more weight, it can also be adding more sets, reps, or time under tension! #TasteitandSee @Clover Leaf Seafoods

You just need to start!! Joining the gym was one of the best decisions I’ve ever made, it improved so many aspects of my life ❤️ My Train Like Sarah Program has my exact workouts and is on both my app and website ✨ Both are linked in my bio!

Come hit legs with me!! Hip thrusts 3x10-12 Dumbbell lunges 3x8-10 Leg press 3x8-10 Hip bridges 3x12-15 Fueled by @C4 Energy 🫶🏻 Strawberry watermelon is 🤤 #c4energy

I love both (maybe love the gym a bit more though) 🫶🏻