top of page

About
Personal Training
Programming
Workshops
Shop

Home
Personal Training
Programming
Workshops
Shop
Blog
Contact

Beginner Olympic Weightlifting
Virtual Training

Explore Personal Training

Other Virtual Program Options

Beginner Olympic Weightlifting Virtual Small Group Application

First cohort runs September 7th through November 23rd.

2 programs per week + 1 weekly skill review call.

Limited to 5 spots only | $300 monthly

A call will be set up following application being received.

First name*

Last name*

Birthday*

Month

Day

Year

Email*

Are you available to train for the entire cohort?*

Yes

No

Unsure

What equipment do you have access to (Check all that apply)*

Olympic Weightlifting Bar (20K M | 15K F)

Gym facility with lifting platforms or the ability to drop weights.

Squat Rack that can go on lifting platform/area or blocks.

Blocks (not required)

When would you prefer weekly calls?*

Sunday Mornings

Sunday Evenings

Weekday Mid Afternoon

Weekday Evening

Do you have any previous Olympic Weightlifting experience?*

Why do you want to learn Olympic Weightlifting?*

Are you currently following a strength program? Would you have a strength program to follow during this cohort or would you need additional programming?*

Questions or anything else you need me to know?

Front Squat- 3 Reps (does not need to be max weight)

Over Head Squat- 3 Reps (empty barbell)

Military Press - 3 Reps empty bar or light weight is fine.

EVOLVE Basecamp: Single Arm Swing

Why We Train It:
🔹Builds explosive power, grip strength, and lower body force.
🔹Trains anti-rotation control—stabilizing through the shoulder and core.
🔹It’s also a prerequisite for more complex lifts like the clean and snatch.
🔹You can use it for strength or conditioning depending on how you program it.

Coaching Tips:
🔹 Set-Up:

Toes touch the bell

Step back to form a triangle (feet + bell)

Shift hips back into a strong hinge:
✔️ Shoulders above hips
✔️ Hips above knees
✔️ Eyes forward

Reach out, grab the bell, and tilt it on its side.

🔹 Hike:
Pull the bell back above the knees, keeping hips level to resist rotation.

🔹 Power Phase:
Drive through the floor, snap the hips, and finish in a tall plank:

Strong legs
Tight glutes
Bell in line with shoulders
Eyes straight ahead

🔹 Return:
Let the bell follow the same path back—retrace above the knees into your hinge.

🔹 Don’t forget to breathe:
Exhale with your hip snap. That’s your rhythm and your power.

#EvolveBasecamp #KettlebellTraining #SingleArmSwing #AntiRotation #StrengthAndPower #GlutePower #HingeStrong #KettlebellCoaching #evolve

EVOLVE Basecamp: Single Arm Swing

Why We Train It:
🔹Builds explosive power, grip strength, and lower body force.
🔹Trains anti-rotation control—stabilizing through the shoulder and core.
🔹It’s also a prerequisite for more complex lifts like the clean and snatch.
🔹You can use it for strength or conditioning depending on how you program it.

Coaching Tips:
🔹 Set-Up:

Toes touch the bell

Step back to form a triangle (feet + bell)

Shift hips back into a strong hinge:
✔️ Shoulders above hips
✔️ Hips above knees
✔️ Eyes forward

Reach out, grab the bell, and tilt it on its side.

🔹 Hike:
Pull the bell back above the knees, keeping hips level to resist rotation.

🔹 Power Phase:
Drive through the floor, snap the hips, and finish in a tall plank:

Strong legs
Tight glutes
Bell in line with shoulders
Eyes straight ahead

🔹 Return:
Let the bell follow the same path back—retrace above the knees into your hinge.

🔹 Don’t forget to breathe:
Exhale with your hip snap. That’s your rhythm and your power.

#EvolveBasecamp #KettlebellTraining #SingleArmSwing #AntiRotation #StrengthAndPower #GlutePower #HingeStrong #KettlebellCoaching #evolve

Fuel Your Estrogen, Protect Your Power.

If you’re lifting weights—amazing. But if you’re not training to move fast, you’re missing a key part of the equation.

🔹 In your 30s and 40s, estrogen is still on your side—and that’s the perfect time to build and protect your fast-twitch muscle fibers (Type II), which otherwise decline more rapidly as estrogen levels drop during and after menopause.
🔹 These fibers are responsible for speed, balance, and explosive strength—and they decline rapidly after menopause, especially without training.

📚 Research shows that power training helps preserve these fibers and supports long-term functional independence.

So what is power training?
➤ Think lighter weight, faster intent: kettlebell ballistics, jumps & plyos, med ball work, sprints.
➤ It’s not about max effort—it’s about moving with purpose, speed, and control.

Plus, power training isn’t just for prevention—it continues to help women post-menopause maintain muscle function, improve balance, and reduce fall risk.

That’s why my coaching for women 35+ blends strength with power—so you feel strong now and set yourself up for a stronger future.

💬 Want help building power into your training? DM me or check the link in bio.

Fuel Your Estrogen, Protect Your Power.

If you’re lifting weights—amazing. But if you’re not training to move fast, you’re missing a key part of the equation.

🔹 In your 30s and 40s, estrogen is still on your side—and that’s the perfect time to build and protect your fast-twitch muscle fibers (Type II), which otherwise decline more rapidly as estrogen levels drop during and after menopause.
🔹 These fibers are responsible for speed, balance, and explosive strength—and they decline rapidly after menopause, especially without training.

📚 Research shows that power training helps preserve these fibers and supports long-term functional independence.

So what is power training?
➤ Think lighter weight, faster intent: kettlebell ballistics, jumps & plyos, med ball work, sprints.
➤ It’s not about max effort—it’s about moving with purpose, speed, and control.

Plus, power training isn’t just for prevention—it continues to help women post-menopause maintain muscle function, improve balance, and reduce fall risk.

That’s why my coaching for women 35+ blends strength with power—so you feel strong now and set yourself up for a stronger future.

💬 Want help building power into your training? DM me or check the link in bio.

Double Kettlebell Dead Snatch ⚡️

Training vertical power production, taking kettlebells from the floor to the overhead position.

Most important thing to know here, power is produced through the legs and hips not by pulling the bells. As soon as you yank the bells you’ve cut your power. 🪫

Push into the ground as hard as you can, keeping weight through the entire foot.

Your arms stay relaxed through the first two “pulls”. Bringing the bells to the knees and then to the hips. This is done through driving through the legs like a deadlift and vertical jump.

Once your hips come through and the bells are about hip height, you then continue to extend you knees and ankles hitting triple extension. This is where you start to use your arms to GUIDE the bells over head.

Being patient through the pulls generates force that makes the bells feel weightless, that’s when the arms come in. Keeping the bells close to the body and punching out on the top.

Double kettlebell snatch is a very advanced skill.
You need to first be able to move through speed deadlifts and push presses, then progress to a single kettlebell dead snatch before trying doubles.

Need help and want to learn these bada$$ skills?

Train with me virtually 1:1 or join my kettlebell team. Link in bio or go to evolvebyesme.com

Powered by the hips, loose in the grips.

#kettlebell #kettlebelltraining #kettlebellcoach #strengthtrainingprogram

Double Kettlebell Dead Snatch ⚡️

Training vertical power production, taking kettlebells from the floor to the overhead position.

Most important thing to know here, power is produced through the legs and hips not by pulling the bells. As soon as you yank the bells you’ve cut your power. 🪫

Push into the ground as hard as you can, keeping weight through the entire foot.

Your arms stay relaxed through the first two “pulls”. Bringing the bells to the knees and then to the hips. This is done through driving through the legs like a deadlift and vertical jump.

Once your hips come through and the bells are about hip height, you then continue to extend you knees and ankles hitting triple extension. This is where you start to use your arms to GUIDE the bells over head.

Being patient through the pulls generates force that makes the bells feel weightless, that’s when the arms come in. Keeping the bells close to the body and punching out on the top.

Double kettlebell snatch is a very advanced skill.
You need to first be able to move through speed deadlifts and push presses, then progress to a single kettlebell dead snatch before trying doubles.

Need help and want to learn these bada$$ skills?

Train with me virtually 1:1 or join my kettlebell team. Link in bio or go to evolvebyesme.com

Powered by the hips, loose in the grips.

#kettlebell #kettlebelltraining #kettlebellcoach #strengthtrainingprogram

Building strength is super empowering. I have never felt better in my own body than I have since I have started strength training.

I am not knocking Pilates, I trained it many moons ago when it was considered strength cross training for ballet dancers.

But, let’s know for our health (especially women- our hormones are a beast), we need to build resiliency in our bodies. Physical strength improves our mental health as well. Be strong for you be strong your loved ones. Live a life without limits.

And if you love Pilates you can do that too, just add some loaded strength training in 2x a week.

Drop a 🏋️‍♀️ if you are club bad a$$

#weightlifting #pilatesprincess #strengthtraining

Building strength is super empowering. I have never felt better in my own body than I have since I have started strength training.

I am not knocking Pilates, I trained it many moons ago when it was considered strength cross training for ballet dancers.

But, let’s know for our health (especially women- our hormones are a beast), we need to build resiliency in our bodies. Physical strength improves our mental health as well. Be strong for you be strong your loved ones. Live a life without limits.

And if you love Pilates you can do that too, just add some loaded strength training in 2x a week.

Drop a 🏋️‍♀️ if you are club bad a$$

#weightlifting #pilatesprincess #strengthtraining

Curating your gains like a Spotify playlist 🎧
Each stimulus, phase, and dose — programmed to hit just right.

Some tracks (aka lifts) are on repeat.
Some are deep cuts you didn’t know you needed.
All of it? Part of the bigger picture: strength that lasts.

Sunday programming = coaching, not copy/paste.
Let’s make this training week a banger.

Personal & Team coaching available drop a comment below if you want in, or head over to my site (link in bio).

#programmingday #coachlife #onlinecoaching #strengthtraining #intentionaltraining #behindthescenesfitness

Curating your gains like a Spotify playlist 🎧
Each stimulus, phase, and dose — programmed to hit just right.

Some tracks (aka lifts) are on repeat.
Some are deep cuts you didn’t know you needed.
All of it? Part of the bigger picture: strength that lasts.

Sunday programming = coaching, not copy/paste.
Let’s make this training week a banger.

Personal & Team coaching available drop a comment below if you want in, or head over to my site (link in bio).

#programmingday #coachlife #onlinecoaching #strengthtraining #intentionaltraining #behindthescenesfitness

New Series ‼️

EVOLVE Basecamp is where I coach up skills and complexes that build real foundations — so you can evolve your fitness game with confidence.
No one’s too good to drill the basics.
Basics never die ☠️

Today we are looking at some simple clean and jerk progressions. This complex is a great way to get comfortable building up the jerk and playing with different clean variatiobs.

The Clean: Dead Clean, Hang Clean, Hang Squat Clean

This clean style we are focused on vertical power production. We want to use triple extension (extension of the ankles, knees and hips) to optimize our power. Bell starts between our feet, under our pelvic floor. Pushing into the ground until we extend off the floor and row the bell into the rack position. If you can jump with the bell, do it.

Keep chest high has you drop into the hang position and eyes straight ahead.

For the squat clean we want to hit extension, drop to the bottom of the squat and come up as fast as possible.

Progressing from Push Press to the Power Jerk.

Here most important is the timing from the dip to punching the bell straight up. This has to be one connected movement. If you aren’t using the dip to drive the bell up, you will end up having to strict press the bell and will be limited on weight you can get over head.

As you progress into the jerk, the only difference is now you are dropping under the bell after the drive and catching the bell in a power position (1/4 squat).

Push Jerk is quick, and less foot movement. The power jerk you want to attack the floor. This isn’t a tuck jump, think someone is pulling a trap door and you need to move your feet to reestablish your stance.

Remember, set is not over till the bell is on the floor. Absorb the weight with soft knees and train to drop the bell like you know what you are doing.

Try this out and tag me 🏷️ for feedback or to show off your skills!

Looking to develope your skills drop a 💫 below and I will connect with you for options on my virtual programming.

#kettlebelltraining #kettlebellcoach #strengthtraining #fitnessbasics #personaltrainer #kettlebellbasics #cleanandjerk

New Series ‼️

EVOLVE Basecamp is where I coach up skills and complexes that build real foundations — so you can evolve your fitness game with confidence.
No one’s too good to drill the basics.
Basics never die ☠️

Today we are looking at some simple clean and jerk progressions. This complex is a great way to get comfortable building up the jerk and playing with different clean variatiobs.

The Clean: Dead Clean, Hang Clean, Hang Squat Clean

This clean style we are focused on vertical power production. We want to use triple extension (extension of the ankles, knees and hips) to optimize our power. Bell starts between our feet, under our pelvic floor. Pushing into the ground until we extend off the floor and row the bell into the rack position. If you can jump with the bell, do it.

Keep chest high has you drop into the hang position and eyes straight ahead.

For the squat clean we want to hit extension, drop to the bottom of the squat and come up as fast as possible.

Progressing from Push Press to the Power Jerk.

Here most important is the timing from the dip to punching the bell straight up. This has to be one connected movement. If you aren’t using the dip to drive the bell up, you will end up having to strict press the bell and will be limited on weight you can get over head.

As you progress into the jerk, the only difference is now you are dropping under the bell after the drive and catching the bell in a power position (1/4 squat).

Push Jerk is quick, and less foot movement. The power jerk you want to attack the floor. This isn’t a tuck jump, think someone is pulling a trap door and you need to move your feet to reestablish your stance.

Remember, set is not over till the bell is on the floor. Absorb the weight with soft knees and train to drop the bell like you know what you are doing.

Try this out and tag me 🏷️ for feedback or to show off your skills!

Looking to develope your skills drop a 💫 below and I will connect with you for options on my virtual programming.

#kettlebelltraining #kettlebellcoach #strengthtraining #fitnessbasics #personaltrainer #kettlebellbasics #cleanandjerk

Well-Rounded, Not Random.

I started at the ballet barre. Now I’m training for Olympic weightlifting comps. In between? Kettlebells, conditioning, plyos and more — all part of my evolution.

But here’s what’s always been true:
🌀 Variety is good.
🔁 Consistency is better.
📈 Progress takes both.

You don’t need to chase every trend to feel strong. You need a plan that evolves with you — and keeps your foundations solid along the way.

This is the approach I take with my own training and the way I program for clients: seasonal goals, intentional variety, and the basics always on repeat.

Want to build strength that sticks? Let’s train with purpose — not randomness.

💻 Read the full blog at link in bio
📩 DM me “EVOLVE” to get started!

Well-Rounded, Not Random.

I started at the ballet barre. Now I’m training for Olympic weightlifting comps. In between? Kettlebells, conditioning, plyos and more — all part of my evolution.

But here’s what’s always been true:
🌀 Variety is good.
🔁 Consistency is better.
📈 Progress takes both.

You don’t need to chase every trend to feel strong. You need a plan that evolves with you — and keeps your foundations solid along the way.

This is the approach I take with my own training and the way I program for clients: seasonal goals, intentional variety, and the basics always on repeat.

Want to build strength that sticks? Let’s train with purpose — not randomness.

💻 Read the full blog at link in bio
📩 DM me “EVOLVE” to get started!

How to set up for a kettlebell swing

The kettlebell swing, is powered through a hinge position. This requires the hips to shift backwards loading the glutes and hamstrings. The contraction of these muscle coming out of the hinge is what powers the bell, allowing it to float out in front of you.

To start your swing, you need a strong hinge to build quick power.

1️⃣ Bell should be arms length in front of you making a triangle with your feet- think of a New York Slice 🍕

2️⃣ Push your hips back, finding your hinge. Here you want shoulders higher than hips, hips higher than knees and glutes loaded.

3️⃣ Arms reach out, grab the bell and engage your lats packing your shoulders.

4️⃣ Eyes are down and in front of the bell. You want to keep a long spine in your hinge for horizontal power patterns.

If set up correctly (just like a deadlift but arms in a different position) you will have created a wedge (tension) and will have an explosive swing 💥

Hope this helps your swing! Save for your next training session and follow me for more tips.

You can also sign up and join my team kettlebell strength virtual program team. Link in bio.

#kettlebell #kettlebellcoach #kettlebelltips #kettlbellswing #personaltrainer #kettlebelltraining

How to set up for a kettlebell swing

The kettlebell swing, is powered through a hinge position. This requires the hips to shift backwards loading the glutes and hamstrings. The contraction of these muscle coming out of the hinge is what powers the bell, allowing it to float out in front of you.

To start your swing, you need a strong hinge to build quick power.

1️⃣ Bell should be arms length in front of you making a triangle with your feet- think of a New York Slice 🍕

2️⃣ Push your hips back, finding your hinge. Here you want shoulders higher than hips, hips higher than knees and glutes loaded.

3️⃣ Arms reach out, grab the bell and engage your lats packing your shoulders.

4️⃣ Eyes are down and in front of the bell. You want to keep a long spine in your hinge for horizontal power patterns.

If set up correctly (just like a deadlift but arms in a different position) you will have created a wedge (tension) and will have an explosive swing 💥

Hope this helps your swing! Save for your next training session and follow me for more tips.

You can also sign up and join my team kettlebell strength virtual program team. Link in bio.

#kettlebell #kettlebellcoach #kettlebelltips #kettlbellswing #personaltrainer #kettlebelltraining

How you talk to yourself does matter.

Snatch 😍
Here I like to be calm and confident.

Clean & Jerk ☠️🔥
I need to get more aggressive and hype myself up.

What are tour polar lifts?

How you talk to yourself does matter.

Snatch 😍
Here I like to be calm and confident.

Clean & Jerk ☠️🔥
I need to get more aggressive and hype myself up.

What are tour polar lifts?

If you are waiting for the perfect moment to start, you never will. Progress comes from movement, each step you take is moving you towards your goals. No one is perfect at the start, and perfection doesn’t exist. It’s not about being perfect it’s about the journey.

You don’t need to lose weight first.
You don’t need a new outfit or shoes.
You don’t need a to find a friend to come.
You don’t need to wait till next week.
You don’t need motivation.
You only need to start. Friends, progress, motivation, they come with consistency.

I am here to guide you in everywhere. Link in bio to learn how, send me a DM or comment below.

🔊 sound on.

#strengthtraining #personaltrainer #strengthcoach #kettlebells #weightlifting #trainer

If you are waiting for the perfect moment to start, you never will. Progress comes from movement, each step you take is moving you towards your goals. No one is perfect at the start, and perfection doesn’t exist. It’s not about being perfect it’s about the journey.

You don’t need to lose weight first.
You don’t need a new outfit or shoes.
You don’t need a to find a friend to come.
You don’t need to wait till next week.
You don’t need motivation.
You only need to start. Friends, progress, motivation, they come with consistency.

I am here to guide you in everywhere. Link in bio to learn how, send me a DM or comment below.

🔊 sound on.

#strengthtraining #personaltrainer #strengthcoach #kettlebells #weightlifting #trainer

Today marks a full year of competing 🏋🏻‍♀️
Swipe for favorite moments and my best lifts 🎞️

I started lifting for fun. I never had the intention of competing. I started learning how to lift during the pandemic out on park tracks and side walks. The goals at the time were to just be a well rounded athletic individual.

One day I hit a 55k snatch and that was the moment I decided to try competing. It’s amazing how far you can get in a year. I went from lifting 2x per week to 4-5x a week.

This first meet was super exciting, had lots of support from my friends and coach. It was exhilarating and we learned a lot fast. I had no idea what to expect or how competing worked. I was immediately hooked and went on to compete 3 more time in a calendar year.

From a 121 total in June to 135 at Nationals in April, I have also placed🥈 at States and City championships.

I feel at home on the competition platform. I love being an athlete. I love the performance. I love the training. The highs and the lows. It brought me back to best version of my self.

This past year was just the warm up, so much more to come in this journey for me.

@iamjeffmorgan thank you for getting me to nationals. I am so excited for our future plans 🙌 so happy to have you by my side through this journey. Making me better day by day.

@erocfitness the coach that got me from baby weights to the competition floor. I am where I am today as an athlete and coach because of you. You’ve kept me humble, well rounded and striving.

@hollywoodr33 for being my teammate and always showing up. Can’t wait for states!

To all my friends that constantly watch me and support me. Who listen to me talk about lifting non stop.

@jdibarbell for becoming my training home and community.

Today marks a full year of competing 🏋🏻‍♀️
Swipe for favorite moments and my best lifts 🎞️

I started lifting for fun. I never had the intention of competing. I started learning how to lift during the pandemic out on park tracks and side walks. The goals at the time were to just be a well rounded athletic individual.

One day I hit a 55k snatch and that was the moment I decided to try competing. It’s amazing how far you can get in a year. I went from lifting 2x per week to 4-5x a week.

This first meet was super exciting, had lots of support from my friends and coach. It was exhilarating and we learned a lot fast. I had no idea what to expect or how competing worked. I was immediately hooked and went on to compete 3 more time in a calendar year.

From a 121 total in June to 135 at Nationals in April, I have also placed🥈 at States and City championships.

I feel at home on the competition platform. I love being an athlete. I love the performance. I love the training. The highs and the lows. It brought me back to best version of my self.

This past year was just the warm up, so much more to come in this journey for me.

@iamjeffmorgan thank you for getting me to nationals. I am so excited for our future plans 🙌 so happy to have you by my side through this journey. Making me better day by day.

@erocfitness the coach that got me from baby weights to the competition floor. I am where I am today as an athlete and coach because of you. You’ve kept me humble, well rounded and striving.

@hollywoodr33 for being my teammate and always showing up. Can’t wait for states!

To all my friends that constantly watch me and support me. Who listen to me talk about lifting non stop.

@jdibarbell for becoming my training home and community.

Your strict press weight not progressing? Are your knees bending or heels lifting off the floor when trying to get weight over head? Here are two Z Press variations to strengthen your press.

In a strict press or military press, you use your legs by creating resistance through tension. Tension in the legs gives your upper body opposition to press against which is what gives us those max presses.

But what happens when we remove the your legs from the equation? Now you are forced to focus on strengthening your upper body & core.

Both these variations have you holding a bell in the rack position while pressing with the opposite arm. The rack position encourages better posture and helps you create tension throughout your body, leading to more efficient and powerful presses. It will strengthen your core, grip & forearms.

Alternating Z Press: This will allow you to work heavier weights with more reps as you are alternating arms. It also challenges your core as you shift sides.

Offset Z Press: Here we are focusing on getting all reps on one side while creating time under tension in the rack. Squeezing the bell in the rack position will fire up your core and tension through out the whole body.

Tips:
🔹Flex your feet. While you can’t create tension by standing flexing your feet activates your legs helping with strength and form.
🔹 If you have tight hip flexors sit on an an mat or yoga block.
🔹 You need to sit up tall through the hips. Do not sink down, you will lose your core tension and often leads to the rounding of the upper back. You will have a hard time pressing from this softer position. Try some hip flexor activations prior to help get stronger in your hips.

This month we are working these press variations. We just kicked off is it’s not to late to jump in if you want to@improve your press. Sign up link in bio for EVOLVE KB Strength!

#strengthtraining #strengthcoach #personaltrainer #kettlebell #kettlebelltraining

Your strict press weight not progressing? Are your knees bending or heels lifting off the floor when trying to get weight over head? Here are two Z Press variations to strengthen your press.

In a strict press or military press, you use your legs by creating resistance through tension. Tension in the legs gives your upper body opposition to press against which is what gives us those max presses.

But what happens when we remove the your legs from the equation? Now you are forced to focus on strengthening your upper body & core.

Both these variations have you holding a bell in the rack position while pressing with the opposite arm. The rack position encourages better posture and helps you create tension throughout your body, leading to more efficient and powerful presses. It will strengthen your core, grip & forearms.

Alternating Z Press: This will allow you to work heavier weights with more reps as you are alternating arms. It also challenges your core as you shift sides.

Offset Z Press: Here we are focusing on getting all reps on one side while creating time under tension in the rack. Squeezing the bell in the rack position will fire up your core and tension through out the whole body.

Tips:
🔹Flex your feet. While you can’t create tension by standing flexing your feet activates your legs helping with strength and form.
🔹 If you have tight hip flexors sit on an an mat or yoga block.
🔹 You need to sit up tall through the hips. Do not sink down, you will lose your core tension and often leads to the rounding of the upper back. You will have a hard time pressing from this softer position. Try some hip flexor activations prior to help get stronger in your hips.

This month we are working these press variations. We just kicked off is it’s not to late to jump in if you want to@improve your press. Sign up link in bio for EVOLVE KB Strength!

#strengthtraining #strengthcoach #personaltrainer #kettlebell #kettlebelltraining

We work hard to celebrate one lift. One competition. One moment. And it’s worth every tough day. It’s not easy to work hard consistently for one opportunity. But there is a moment before you hit the platform, everything becomes quiet. I can’t hear anything. It’s just me and my thoughts. Nothing else matters in the moment. The anticipation is a high. I love that moment.

Strength training isn’t just about building muscle — it’s about building resilience. It teaches us to show up, push through discomfort, and stay focused under pressure. Competition brings that to a whole other level. But that kind of mental toughness? It transfers. To life. To challenges. To everything beyond the platform. And this applies to everyone who shows up weekly and works on their physical strength. It will make you stronger, mentally.

“The physical battles are far easier than the mental ones, and mental toughness is ultimately what will separate those who succeed from those who fail.”
– Greg Everett, Tough

#weightlifting #mentalstrength #womenwholift #strengthcoach #tough

We work hard to celebrate one lift. One competition. One moment. And it’s worth every tough day. It’s not easy to work hard consistently for one opportunity. But there is a moment before you hit the platform, everything becomes quiet. I can’t hear anything. It’s just me and my thoughts. Nothing else matters in the moment. The anticipation is a high. I love that moment.

Strength training isn’t just about building muscle — it’s about building resilience. It teaches us to show up, push through discomfort, and stay focused under pressure. Competition brings that to a whole other level. But that kind of mental toughness? It transfers. To life. To challenges. To everything beyond the platform. And this applies to everyone who shows up weekly and works on their physical strength. It will make you stronger, mentally.

“The physical battles are far easier than the mental ones, and mental toughness is ultimately what will separate those who succeed from those who fail.”
– Greg Everett, Tough

#weightlifting #mentalstrength #womenwholift #strengthcoach #tough

Discipline is self-respect in action. It’s choosing what you want most over what you want now. Not comfort, but commitment— because you know your goals are worth it.

Fall in love with the journey, and the discipline becomes easier.

#workoutmotivation #weightlifting #disciplineovermotivation #strengthtraining #strengthcoach

Discipline is self-respect in action. It’s choosing what you want most over what you want now. Not comfort, but commitment— because you know your goals are worth it.

Fall in love with the journey, and the discipline becomes easier.

#workoutmotivation #weightlifting #disciplineovermotivation #strengthtraining #strengthcoach

Kettlebells will always be at the heart of my training. I don’t train them as much as I used to because my goals and priorities have shifted. That being said, I think everyone should be know how to use kettlebells.

Right now for me, kettlebells are a means to mobility, prep work, light power work, strength accessory work and conditioning. As a kettlebell coach, I like to keep my skills sharp and it’s fun to have some time to throw them around.

I love coaching them for general strength & conditioning. Kettlebells pack a big punch in one modality.

Had a lot of running this program today (@erocfitness for the program inspo). Today is my low intensity day so kept weights lighter. Just because you can move a weight doesn’t mean you need to.

Prep: Bottoms Up Press
Power: Pogos + Snatch Complex
Strength: Alternating Z Press + Push Ups
Conditioning: 10-8-6-4-2 Dbl Snatch & Bike Cals

#kettlebell #kettlebellcoach #kettlebellworkout #personaltrainer #athlete #womenwholift

Kettlebells will always be at the heart of my training. I don’t train them as much as I used to because my goals and priorities have shifted. That being said, I think everyone should be know how to use kettlebells.

Right now for me, kettlebells are a means to mobility, prep work, light power work, strength accessory work and conditioning. As a kettlebell coach, I like to keep my skills sharp and it’s fun to have some time to throw them around.

I love coaching them for general strength & conditioning. Kettlebells pack a big punch in one modality.

Had a lot of running this program today (@erocfitness for the program inspo). Today is my low intensity day so kept weights lighter. Just because you can move a weight doesn’t mean you need to.

Prep: Bottoms Up Press
Power: Pogos + Snatch Complex
Strength: Alternating Z Press + Push Ups
Conditioning: 10-8-6-4-2 Dbl Snatch & Bike Cals

#kettlebell #kettlebellcoach #kettlebellworkout #personaltrainer #athlete #womenwholift

Life doesn’t revolve around our cycles. And for me, neither does my training. As a competitive athlete my comps are not going to always line up perfectly with my cycle. I’ve competed on my period, and actually can do really well. But this can go for anyone, life events happen and training through our cycle preps you. Women, we are so strong and what we are able to do in life is beautiful.

Now, you know your body best and we have to know when to push it and when to pull back. But I want to get better, faster stronger and that means being able to train no matter my environment or time of the month. Movement makes me feel better. It increases my energy on the day, it reduces cramping and elevates my mood. Cause ladies 🔪 right?

Inspired by @jourdannn_14 post and the fact that I am on my worst period day I wanted to share what my training looks like…the same! In fact I even hit some heavy new numbers today.

What helps me:
Prioritizing sleep, I need more sleep on my cycle.
Hydration
Food for fuel and recovery.
@flex discs!!! ladies if you don’t use these, you should. They will change your training and life.
On my “bad day” I will take something for cramping, but that’s not always and I don’t like pain medication to mask feedback from my body. However let’s reduce those cramps if need be.

Drop a comment below and tell me how you like to train on your cycle.

Men, sorry you have no idea. Lucky fools.

#womenathlete #strengthtraining #periodworkout #womenwholift #weightlifting

Life doesn’t revolve around our cycles. And for me, neither does my training. As a competitive athlete my comps are not going to always line up perfectly with my cycle. I’ve competed on my period, and actually can do really well. But this can go for anyone, life events happen and training through our cycle preps you. Women, we are so strong and what we are able to do in life is beautiful.

Now, you know your body best and we have to know when to push it and when to pull back. But I want to get better, faster stronger and that means being able to train no matter my environment or time of the month. Movement makes me feel better. It increases my energy on the day, it reduces cramping and elevates my mood. Cause ladies 🔪 right?

Inspired by @jourdannn_14 post and the fact that I am on my worst period day I wanted to share what my training looks like…the same! In fact I even hit some heavy new numbers today.

What helps me:
Prioritizing sleep, I need more sleep on my cycle.
Hydration
Food for fuel and recovery.
@flex discs!!! ladies if you don’t use these, you should. They will change your training and life.
On my “bad day” I will take something for cramping, but that’s not always and I don’t like pain medication to mask feedback from my body. However let’s reduce those cramps if need be.

Drop a comment below and tell me how you like to train on your cycle.

Men, sorry you have no idea. Lucky fools.

#womenathlete #strengthtraining #periodworkout #womenwholift #weightlifting

“Fear nothing. Give everything“
.
.
.
.
.
.

💬 @mattierogersoly

.
.
.
#weightlifting #Olympicweightlifting #womenwholift #strengthcoach #mastersathlete

“Fear nothing. Give everything“
.
.
.
.
.
.

💬 @mattierogersoly

.
.
.
#weightlifting #Olympicweightlifting #womenwholift #strengthcoach #mastersathlete

Masters Nationals 2025
W35- 71K

3/6
Platform Snatch PR 62K
Platform C&J PR 73K
Lifetime Clean PR 75K
Total: 135k (+4k)

I have had a lot of time to digest and reflect on this experience. In one year I went from my first local competition to nationals increasing my platform total by 14k.

It was an honor to even be able to compete at national level and share a session with lifters I have looked up to and learned from through my journey. It’s a win to have hit PRs on such a big stage. It was exciting to be there and I am happy for these wins.

My coach @iamjeffmorgan put me through an amazing training cycle where we added 5k to my snatch in 8 weeks, tightened up technique and got me past mental blocks in my training. I am so grateful to have him as my coach and we are just getting started. So much more to come this year.

With all of these competitions there are always learnings, especially as this is all still very new for me. While I had some great wins, I also walked away feeling a bit disappointed in myself. The goal and plan was to go full send, and I fell short of my own expectations and what I know I am capable of. In some ways I am grateful to have some experience at a meet feeling this way as you never want to miss lifts, but that’s part of the sport. I will come back stronger and better next time and leave everything I have on the platform.

I’m going to share some recent feedback from my coach that really sums up my mindset right now in my training.

“If everything was perfect. The only progress we could make is strength. With room for technique and strength adjustments. We have a ton of room for growth still. It’s a blessing “

It’s been an amazing first year competing, and I am so lucky to have found something I love doing. I am grateful for my coach and my training community.

I’ll be back for more this fall. Now I get to just enjoy some training time.

📸: @rafael.p.photography

@usa_weightlifting

Masters Nationals 2025
W35- 71K

3/6
Platform Snatch PR 62K
Platform C&J PR 73K
Lifetime Clean PR 75K
Total: 135k (+4k)

I have had a lot of time to digest and reflect on this experience. In one year I went from my first local competition to nationals increasing my platform total by 14k.

It was an honor to even be able to compete at national level and share a session with lifters I have looked up to and learned from through my journey. It’s a win to have hit PRs on such a big stage. It was exciting to be there and I am happy for these wins.

My coach @iamjeffmorgan put me through an amazing training cycle where we added 5k to my snatch in 8 weeks, tightened up technique and got me past mental blocks in my training. I am so grateful to have him as my coach and we are just getting started. So much more to come this year.

With all of these competitions there are always learnings, especially as this is all still very new for me. While I had some great wins, I also walked away feeling a bit disappointed in myself. The goal and plan was to go full send, and I fell short of my own expectations and what I know I am capable of. In some ways I am grateful to have some experience at a meet feeling this way as you never want to miss lifts, but that’s part of the sport. I will come back stronger and better next time and leave everything I have on the platform.

I’m going to share some recent feedback from my coach that really sums up my mindset right now in my training.

“If everything was perfect. The only progress we could make is strength. With room for technique and strength adjustments. We have a ton of room for growth still. It’s a blessing “

It’s been an amazing first year competing, and I am so lucky to have found something I love doing. I am grateful for my coach and my training community.

I’ll be back for more this fall. Now I get to just enjoy some training time.

📸: @rafael.p.photography

@usa_weightlifting

Planks are parts of the kettlebell swing.

#kettlebelltraining #kettlebellcoach #strengthtraining

Planks are parts of the kettlebell swing.

#kettlebelltraining #kettlebellcoach #strengthtraining

Are you ready to EVOLVE your strength, power & self?

Train with me virtually on your time wherever you want!

Looking for community? Join my EVOLVE Kettlebell Strength group. Three days of kettlebell based strength training. You get my programming, coaching and accountability with a community to train along with.

Need some personal attention or ready to take the journey to the next step? Sign up for personalized programming. This is programming tailored to your goals and needs.

Link in bio to learn more or head over to my site.
Evolvebyesme.com

LIVE WITHOUT LIMITS.

#kettlebellcoach #onlineprograming #personaltrainer #onlinecoach #strengthtraining #kettlebelltraining

Are you ready to EVOLVE your strength, power & self?

Train with me virtually on your time wherever you want!

Looking for community? Join my EVOLVE Kettlebell Strength group. Three days of kettlebell based strength training. You get my programming, coaching and accountability with a community to train along with.

Need some personal attention or ready to take the journey to the next step? Sign up for personalized programming. This is programming tailored to your goals and needs.

Link in bio to learn more or head over to my site.
Evolvebyesme.com

LIVE WITHOUT LIMITS.

#kettlebellcoach #onlineprograming #personaltrainer #onlinecoach #strengthtraining #kettlebelltraining

Thicc girls warm up.

Don’t skip out on your warm up. Work and empty bar to warm up your full range of motion and working on skill.

You need to prep your body for the movement before you load up your bar. Also use this time to drill in on your technique so you don’t have to think about it under load.

#thiccgirls

👚 @kettlebellgains

#strengthtraining #strengthcoach #womenwholift #thickthighs

Thicc girls warm up.

Don’t skip out on your warm up. Work and empty bar to warm up your full range of motion and working on skill.

You need to prep your body for the movement before you load up your bar. Also use this time to drill in on your technique so you don’t have to think about it under load.

#thiccgirls

👚 @kettlebellgains

#strengthtraining #strengthcoach #womenwholift #thickthighs

I’m in the business of reverse aging. This applies to myself & my clients. Getting older doesn’t have to mean getting weaker and being in poor health. Let’s change what our idea of retirement and the back half of what our lives can look like.

I am getting stronger, faster, more powerful with each year in my 30’s. I want to help you do the same at any age. It’s never too late to start, only too soon to stop. I’ve become a competitive athlete when most start to retire their sport.

I am commit to giving my clients a life of living without limits. You’ve got this, I believe in you.

DM me or check out my site to learn how I can help you too! Evolvebyesme.com

Personal Training & Online Programming

#strengthcoach #personltrainer #nyccoach #reverseaging #strengthandconditioning #kettlebellcoach

I’m in the business of reverse aging. This applies to myself & my clients. Getting older doesn’t have to mean getting weaker and being in poor health. Let’s change what our idea of retirement and the back half of what our lives can look like.

I am getting stronger, faster, more powerful with each year in my 30’s. I want to help you do the same at any age. It’s never too late to start, only too soon to stop. I’ve become a competitive athlete when most start to retire their sport.

I am commit to giving my clients a life of living without limits. You’ve got this, I believe in you.

DM me or check out my site to learn how I can help you too! Evolvebyesme.com

Personal Training & Online Programming

#strengthcoach #personltrainer #nyccoach #reverseaging #strengthandconditioning #kettlebellcoach

Swings are like target practice 🎯 Can you hit the same positions each time at the top and bottom of the swing? And do we know where these positions are suppose to be?

Bottom of the swing is a deadlift position with the bells hiked back, below your 🍑. You should be able to see the bells past your legs (forearms against Inner thigh. Bells should never swing below your knees! Below the knees = back pain.

Top of the swing is a tall plank (see previous post). You should be nice and relaxed at the top of the swing. We are not pulling the bells up, our hips drive the bells out. Eyes looking straight ahead, glutes and quads are locked out and our feedlot are pushing into the ground.

Move with intention and be precise. You have control over where you move the bell!

🗂️ Save these tips for the next time you swing and leave a comment with any questions!

#kettlebellcoach #kettlebellswing #kettlebelltraining #strengthcoach

Swings are like target practice 🎯 Can you hit the same positions each time at the top and bottom of the swing? And do we know where these positions are suppose to be?

Bottom of the swing is a deadlift position with the bells hiked back, below your 🍑. You should be able to see the bells past your legs (forearms against Inner thigh. Bells should never swing below your knees! Below the knees = back pain.

Top of the swing is a tall plank (see previous post). You should be nice and relaxed at the top of the swing. We are not pulling the bells up, our hips drive the bells out. Eyes looking straight ahead, glutes and quads are locked out and our feedlot are pushing into the ground.

Move with intention and be precise. You have control over where you move the bell!

🗂️ Save these tips for the next time you swing and leave a comment with any questions!

#kettlebellcoach #kettlebellswing #kettlebelltraining #strengthcoach

Wanting to learn how to perform a kettlebell swing?

Two movements you need to nail down before you attempt a kettlebell swings is a deadlift and tall plank.

A deadlift is going to set you up for a strong start position and bottom position when swinging. Shoulders higher than hips & hips higher than your knees. This will put you in a powerful hinge position loading your glutes and hamstrings.

A tall plank is the top of your swing. Straight line from head through your feet, arms out and long I front of you. Your feet are pushing into the ground, arms relaxed and guiding the bell.

Training both of these before learning the swing will ensure that you are strong enough to perform the swing, and ensure that you are in the right positions. Remember kettlebells swings are not dangerous with proper form and will build lower body strength and power!

#kettlebell #kettlebellcoach #kettlebellswings #kettlebelltraining

Wanting to learn how to perform a kettlebell swing?

Two movements you need to nail down before you attempt a kettlebell swings is a deadlift and tall plank.

A deadlift is going to set you up for a strong start position and bottom position when swinging. Shoulders higher than hips & hips higher than your knees. This will put you in a powerful hinge position loading your glutes and hamstrings.

A tall plank is the top of your swing. Straight line from head through your feet, arms out and long I front of you. Your feet are pushing into the ground, arms relaxed and guiding the bell.

Training both of these before learning the swing will ensure that you are strong enough to perform the swing, and ensure that you are in the right positions. Remember kettlebells swings are not dangerous with proper form and will build lower body strength and power!

#kettlebell #kettlebellcoach #kettlebellswings #kettlebelltraining

Coaching up the single arm swing at my kettlebell clinic in partnership with @empowerptnyc.

The single arm swing is ballastic power and what makes it different from a 2 handed swing is it trains anti-rotation. Anti-rotation will help strength your torso against rotational forces but is also great for sports and playing with your kids and dogs (golf, soft ball, catch, etc).

Check out these cues and stay tuned for upcoming workshops!

Evolvebyesme.com/workshops (link in bio)

#kettlebellswing #kettlebellcoach #kettlebellpower

Coaching up the single arm swing at my kettlebell clinic in partnership with @empowerptnyc.

The single arm swing is ballastic power and what makes it different from a 2 handed swing is it trains anti-rotation. Anti-rotation will help strength your torso against rotational forces but is also great for sports and playing with your kids and dogs (golf, soft ball, catch, etc).

Check out these cues and stay tuned for upcoming workshops!

Evolvebyesme.com/workshops (link in bio)

#kettlebellswing #kettlebellcoach #kettlebellpower

Kettlebell Clinic: TGU & Swings
EVOLVE x @empowerptnyc

We had an amazing clinic this past Sunday coaching the TGU & the swing. We focused on building a foundation of strength through confidence in the TGU and transferring that strength into ballistics with the swing.

What always makes group fitness exciting is to see a diverse group of individuals connecting over wanting to take their journeys to the next level. Everyone walked away with a new or improved skill & some new friends.

Biggest thank you to @lisa.daronatsy.kiyindou for hosting us in their beautiful space. It is truly a piece of art and a space that also values empowerment & evolving in the fitness space. You should make sure to check them out! They have a beautiful cafe you can come to as week!

Stay tuned for more future workshops with myself & @drjuliarosenthal !

Kettlebell Clinic: TGU & Swings
EVOLVE x @empowerptnyc

We had an amazing clinic this past Sunday coaching the TGU & the swing. We focused on building a foundation of strength through confidence in the TGU and transferring that strength into ballistics with the swing.

What always makes group fitness exciting is to see a diverse group of individuals connecting over wanting to take their journeys to the next level. Everyone walked away with a new or improved skill & some new friends.

Biggest thank you to @lisa.daronatsy.kiyindou for hosting us in their beautiful space. It is truly a piece of art and a space that also values empowerment & evolving in the fitness space. You should make sure to check them out! They have a beautiful cafe you can come to as week!

Stay tuned for more future workshops with myself & @drjuliarosenthal !

Bedroom Series: a viewing into what you can do with a little bit of space and a few bells.

It makes it easier to eliminate excuses if you’ve got a program, some bells at home and a community of accountability. If got the program for you and you can always take it with you wherever you go. Short on time? Programs at 60 mins but can easily be trimmed if needed. 20 mins is better than none.

This program is full body strength & conditioning with kettlebells & body weight.

More info on my site, link in bio.

Bedroom Series: a viewing into what you can do with a little bit of space and a few bells.

It makes it easier to eliminate excuses if you’ve got a program, some bells at home and a community of accountability. If got the program for you and you can always take it with you wherever you go. Short on time? Programs at 60 mins but can easily be trimmed if needed. 20 mins is better than none.

This program is full body strength & conditioning with kettlebells & body weight.

More info on my site, link in bio.

I am woman, hear me roar.

Ever EVOLVING in my strength journey.

powerful mirror message 🖤

I am woman, hear me roar.

Ever EVOLVING in my strength journey.

powerful mirror message 🖤

Struggling with keeping your elbow in when snatching a kettlebell?

Drill your elbow path with focusing on the eccentric of a bottoms up press. The same way you pull the bell down in the bottoms up is the same pattern as in the snatch. Remember as you transition to the snatch to keeps your palm/grip facing forward.

Drill Complex:
Bottoms Up Clean & Press
—>
Clean + Press + Drop Snatch

Give this a try & let me know how it goes!

#kettlebellsnatch #kettlebelltraining #kettlebellcoach #snatchdrills #nyccoach #nycstrengthcoach

Struggling with keeping your elbow in when snatching a kettlebell?

Drill your elbow path with focusing on the eccentric of a bottoms up press. The same way you pull the bell down in the bottoms up is the same pattern as in the snatch. Remember as you transition to the snatch to keeps your palm/grip facing forward.

Drill Complex:
Bottoms Up Clean & Press
—>
Clean + Press + Drop Snatch

Give this a try & let me know how it goes!

#kettlebellsnatch #kettlebelltraining #kettlebellcoach #snatchdrills #nyccoach #nycstrengthcoach

Why Strength Endurance?

Strength endurance is your ability to produce and sustain force over an extended period of time. It’s a combo of strength (how much force you can generate) and endurance (how long you can sustain activity).

Moderate weight.
Higher Reps/ Longer Time.
Shorter Rest.

Why it matters:
🔹You can maintain good form longer, preventing injury.
🔹Improves muscular and mental resilience
🔹Preps you for real-world stuff (carrying groceries, long hikes, playing sports, playing with your kids, travel).
🔹 Improves heart health.

Give this circuit a try!

#strengthtraining #strengthendurance #kettlebell #kettlebellprogram #kettlebellcoach

Why Strength Endurance?

Strength endurance is your ability to produce and sustain force over an extended period of time. It’s a combo of strength (how much force you can generate) and endurance (how long you can sustain activity).

Moderate weight.
Higher Reps/ Longer Time.
Shorter Rest.

Why it matters:
🔹You can maintain good form longer, preventing injury.
🔹Improves muscular and mental resilience
🔹Preps you for real-world stuff (carrying groceries, long hikes, playing sports, playing with your kids, travel).
🔹 Improves heart health.

Give this circuit a try!

#strengthtraining #strengthendurance #kettlebell #kettlebellprogram #kettlebellcoach

Building a strong foundation is key to building strong results. You can’t expect to skip the basics and go right to advanced skills. Understanding movement patterns and progressing them is what will allow you to accomplish future goals you can’t even imagine now. Don’t get bored with the process, you’ll end up with boring results.

Love the process and your fitness journey will be unrecognizable.

#strengthtraining #kettlebell #kettlebellcoach

Building a strong foundation is key to building strong results. You can’t expect to skip the basics and go right to advanced skills. Understanding movement patterns and progressing them is what will allow you to accomplish future goals you can’t even imagine now. Don’t get bored with the process, you’ll end up with boring results.

Love the process and your fitness journey will be unrecognizable.

#strengthtraining #kettlebell #kettlebellcoach

Struggling with your snatch? The snatch drop is key to improving efficiency and control in your kettlebell snatch. Keeping the bell close prevents excessive strain on the shoulders and improves power transfer.

Key points to remember:
🔹 Stay tall and avoid casting the bell out.
🔹Palm faces forward and down.
🔹 Flick the wrist to flip the bell, then pull the elbow down—like shutting a window.
🔹 Let the bell pass in front of you before hinging to absorb the weight.

Refine this movement, and your snatch will be smoother, easier and more powerful! 💪

#kettlebellsnatch #snatch #kettlebellcoach #kettlebellexercises

Struggling with your snatch? The snatch drop is key to improving efficiency and control in your kettlebell snatch. Keeping the bell close prevents excessive strain on the shoulders and improves power transfer.

Key points to remember:
🔹 Stay tall and avoid casting the bell out.
🔹Palm faces forward and down.
🔹 Flick the wrist to flip the bell, then pull the elbow down—like shutting a window.
🔹 Let the bell pass in front of you before hinging to absorb the weight.

Refine this movement, and your snatch will be smoother, easier and more powerful! 💪

#kettlebellsnatch #snatch #kettlebellcoach #kettlebellexercises

Upper body power isn’t just for athletes—it’s for everyone! 💥 Training explosive movements like plyometric push-ups and med ball throws improves speed, coordination, and reaction time.

⚡ For athletes: Boosts performance in sports requiring quick, powerful upper body movements (think: boxing, basketball, tennis).

💪 For the general population: Enhances daily function, improves bone health, and builds resilience for activities like lifting, pushing, and even preventing falls.

Power is a skill—train it! 🚀

Not sure how to train this? Checkout my site to get a consultation for online programming with me. Link in bio.

Evolvebyesme.com

📹: @ericmlanderson

#PowerTraining #UpperBodypower #TrainAthletic #plyos #fitnesscoach

Upper body power isn’t just for athletes—it’s for everyone! 💥 Training explosive movements like plyometric push-ups and med ball throws improves speed, coordination, and reaction time.

⚡ For athletes: Boosts performance in sports requiring quick, powerful upper body movements (think: boxing, basketball, tennis).

💪 For the general population: Enhances daily function, improves bone health, and builds resilience for activities like lifting, pushing, and even preventing falls.

Power is a skill—train it! 🚀

Not sure how to train this? Checkout my site to get a consultation for online programming with me. Link in bio.

Evolvebyesme.com

📹: @ericmlanderson

#PowerTraining #UpperBodypower #TrainAthletic #plyos #fitnesscoach

5k Snatch PR in about two months. This week is about testing the progress and building confidence in the growth.

Very excited with the numbers and training, nothing left to do but trust my coach, believe in myself and leave it all out on the platform.

I don’t love the journey, I’m obsessed with it.

Music choice for @nica_neeks - iykyk.

#olympicweightlifting #womenwholift #weightlifting #snatch

5k Snatch PR in about two months. This week is about testing the progress and building confidence in the growth.

Very excited with the numbers and training, nothing left to do but trust my coach, believe in myself and leave it all out on the platform.

I don’t love the journey, I’m obsessed with it.

Music choice for @nica_neeks - iykyk.

#olympicweightlifting #womenwholift #weightlifting #snatch

The top of a kettlebell swing = a strong plank. 🏋️‍♀️✨ If you’re pulling the bell up with your arms, you’re missing the magic—the power comes from your hips!

🔥 EVOLVE your positions. Own your power. 🔥

Think:
✔️ Glutes locked out
✔️ Core braced
✔️ Lats engaged
✔️ Wrists stacked under shoulders

If your plank is solid, your swing will be too. Train structure, unleash power. 💥

#KettlebellSwing #StrongAndExplosive #EvolveStrength #KettlebellPower #kettlebellcoach

The top of a kettlebell swing = a strong plank. 🏋️‍♀️✨ If you’re pulling the bell up with your arms, you’re missing the magic—the power comes from your hips!

🔥 EVOLVE your positions. Own your power. 🔥

Think:
✔️ Glutes locked out
✔️ Core braced
✔️ Lats engaged
✔️ Wrists stacked under shoulders

If your plank is solid, your swing will be too. Train structure, unleash power. 💥

#KettlebellSwing #StrongAndExplosive #EvolveStrength #KettlebellPower #kettlebellcoach

It finally the weekend! What’s your fitness weekend vibe?

#slamslaptopshuttilmonday #fitnessvibe

It finally the weekend! What’s your fitness weekend vibe?

#slamslaptopshuttilmonday #fitnessvibe

Come with me as I update my site 💻✨”

Huge shoutout to my Lift ‘N Launch co-founder, @bridgettekarl_ , for making my life so much easier with a website template inspired by my old site. My site was clunky, inconsistent, and a headache to constantly update as my business grew. Bridgette put our ideas to the test and created an optimized, seamless experience.

This exact template won’t be available, but we are designing a bundle of website templates built specifically for fitness professionals. No more DIY struggles—just plug in your branding, add your voice, and launch with confidence. Think of it like programming your workouts: we handle the structure, you bring the strength 💪.

evolvebyesme.com
Link in bio!

Ready for a website glow-up? 👀 #LiftNLaunch #FitnessBusiness #WebsiteGlowUp

Come with me as I update my site 💻✨”

Huge shoutout to my Lift ‘N Launch co-founder, @bridgettekarl_ , for making my life so much easier with a website template inspired by my old site. My site was clunky, inconsistent, and a headache to constantly update as my business grew. Bridgette put our ideas to the test and created an optimized, seamless experience.

This exact template won’t be available, but we are designing a bundle of website templates built specifically for fitness professionals. No more DIY struggles—just plug in your branding, add your voice, and launch with confidence. Think of it like programming your workouts: we handle the structure, you bring the strength 💪.

evolvebyesme.com
Link in bio!

Ready for a website glow-up? 👀 #LiftNLaunch #FitnessBusiness #WebsiteGlowUp

Shania said it first, “let’s go girls”.

Training is hard, serious at times, emotional, blood sweat tears.

It’s ok to enjoy yourself, vibe and be your own party.

Happy Monday, tag me with your best in between set dance moves. 🪩

Shania said it first, “let’s go girls”.

Training is hard, serious at times, emotional, blood sweat tears.

It’s ok to enjoy yourself, vibe and be your own party.

Happy Monday, tag me with your best in between set dance moves. 🪩

Kettlebell Clinic Alert ‼️
@evolve_byesme x @empowerptnyc

EMPOWER your movement. EVOLVE your strength.

Join us on April 13th for a kettlebell clinic designed to help you break past barriers and build strength with confidence. Whether you’re overcoming injury, fear, or inexperience or looking to sharpen your skills, we’ve got you covered.

🔥 Master the kettlebell swing & Turkish get-up with expert coaching
🔥 Take home a simple, effective program to keep progressing
🔥 Train alongside like-minded individuals ready to level up

📍 Only 16 spots! Secure yours now—link in bio!

#KettlebellTraining #kettlebellswing #tgu #NYCFitness #KettlebellClinic

Kettlebell Clinic Alert ‼️
@evolve_byesme x @empowerptnyc

EMPOWER your movement. EVOLVE your strength.

Join us on April 13th for a kettlebell clinic designed to help you break past barriers and build strength with confidence. Whether you’re overcoming injury, fear, or inexperience or looking to sharpen your skills, we’ve got you covered.

🔥 Master the kettlebell swing & Turkish get-up with expert coaching
🔥 Take home a simple, effective program to keep progressing
🔥 Train alongside like-minded individuals ready to level up

📍 Only 16 spots! Secure yours now—link in bio!

#KettlebellTraining #kettlebellswing #tgu #NYCFitness #KettlebellClinic

Strong. Confident. Unstoppable. 💪✨

As a strength coach, my mission is to empower women to tap into their strength—physically, mentally, and beyond. Strength training isn’t just about lifting weights; it’s about lifting yourself to a place of confidence, resilience, and health.

I’m here to help you EVOLVE your journey so you can live without limits. 🔥 Let’s build strength that carries into every part of your life!

#EvolveStrong #WomenWhoLift #StrengthWithoutLimits #ConfidentAndCapable

Strong. Confident. Unstoppable. 💪✨

As a strength coach, my mission is to empower women to tap into their strength—physically, mentally, and beyond. Strength training isn’t just about lifting weights; it’s about lifting yourself to a place of confidence, resilience, and health.

I’m here to help you EVOLVE your journey so you can live without limits. 🔥 Let’s build strength that carries into every part of your life!

#EvolveStrong #WomenWhoLift #StrengthWithoutLimits #ConfidentAndCapable

PR Day ‼️ You know when you PR on a complex 😎

55K Hip Snatch
73K Clean + FS + Jerk (C&J PR)

Still need to clean up that jerk a little but I never usually even hit my PR weight in training. This cycle has really built some confidence and focus.

Training cycles look messy. You have good days mixed with one full of frustration and disappointments. But it’s the consistency through the ups and downs that create these peak moments and new phases in your lifting. You have to trust the process and love the journey.

I’ve spent a lot of time cleaning up technique this cycle, but I have also prioritized my strength. I took more rest days (and I mean real rest days). I followed my program and trusted my coach.

Still a few weeks ok from Nationals but ready to leave it all out on the platform.

#weightliftingtraining #snatch #cleanandjerk #strengthtraining #olymicweightlifting

PR Day ‼️ You know when you PR on a complex 😎

55K Hip Snatch
73K Clean + FS + Jerk (C&J PR)

Still need to clean up that jerk a little but I never usually even hit my PR weight in training. This cycle has really built some confidence and focus.

Training cycles look messy. You have good days mixed with one full of frustration and disappointments. But it’s the consistency through the ups and downs that create these peak moments and new phases in your lifting. You have to trust the process and love the journey.

I’ve spent a lot of time cleaning up technique this cycle, but I have also prioritized my strength. I took more rest days (and I mean real rest days). I followed my program and trusted my coach.

Still a few weeks ok from Nationals but ready to leave it all out on the platform.

#weightliftingtraining #snatch #cleanandjerk #strengthtraining #olymicweightlifting

And this is why we love kettlebells 🖤

I had some extra time today and really felt like moving with a press focus. I just wanted to have some fun and nothing is as fun, quick and easy as putting together a quick kettlebell session. This took me about 35 mins.

I’ve been focusing on my Olympic weightlifting training and have really put everything else aside as this is my focus with nationals weeks away. But I am a kettlebell coach and needed to let my hair down. When you keep some bells (or a dozen) at home, quick workouts are accessible and fun.

Here was my session today if you need some inspo 🧚🏼

Prep:
Shoulder Rotations + ASLR + Hip Ext
Bottoms Up TGU (a personal fave)
Bottoms Up Press Variations

Power:
Dead Snatch Ladder (16-22k)

Strength:
SA Swings (5/5) + Press Ladder (5-3-1)

Finisher:
6 Min EMOM
5 Dbl Snatches

** sometimes I like to just hold bells OH and dance or walk around 🤷🏻‍♀️

Doesn’t have to complicated or long. Just move and build some strength ✌🏼

Drop a 🖤 below if you love a kettlebell quickie too!

#kettlebellcoach #kettlebellworkouts #kettlebelltraining

And this is why we love kettlebells 🖤

I had some extra time today and really felt like moving with a press focus. I just wanted to have some fun and nothing is as fun, quick and easy as putting together a quick kettlebell session. This took me about 35 mins.

I’ve been focusing on my Olympic weightlifting training and have really put everything else aside as this is my focus with nationals weeks away. But I am a kettlebell coach and needed to let my hair down. When you keep some bells (or a dozen) at home, quick workouts are accessible and fun.

Here was my session today if you need some inspo 🧚🏼

Prep:
Shoulder Rotations + ASLR + Hip Ext
Bottoms Up TGU (a personal fave)
Bottoms Up Press Variations

Power:
Dead Snatch Ladder (16-22k)

Strength:
SA Swings (5/5) + Press Ladder (5-3-1)

Finisher:
6 Min EMOM
5 Dbl Snatches

** sometimes I like to just hold bells OH and dance or walk around 🤷🏻‍♀️

Doesn’t have to complicated or long. Just move and build some strength ✌🏼

Drop a 🖤 below if you love a kettlebell quickie too!

#kettlebellcoach #kettlebellworkouts #kettlebelltraining

Gravity Vibes Only

Didn’t step back nearly far as I thought. Heads up, safety first kids.

#weightlifting #jerks #weightliftingtraining

Gravity Vibes Only

Didn’t step back nearly far as I thought. Heads up, safety first kids.

#weightlifting #jerks #weightliftingtraining

Comparison is the thief of joy.

At the gym, it’s easy to glance at someone else’s weights and wonder if you should be lifting more. On social media, someone always has something you don’t—another PR, a new skill, a certification, a dream vacation, a milestone you haven’t reached yet.

But does someone else’s success mean you’re behind? Does their journey change yours?

I asked women in my fitness community to share a photo of when they feel happiest or most confident. The response? It wasn’t just about their PRs—it was about life. Smiles, adventures, moments of joy beyond the gym.

We train to be strong, not to measure our worth by the weight we lift, but to live fully, with no limits. To be boldly ourselves.

So yes, celebrate your wins. Chase your goals. But don’t lose sight of what really matters: your own journey and being boldly YOU.

💪✨ Tag a strong woman in your life & let’s evolve together.

#WomensMonth #EVOLVEtogether #StrongWomen #FitnessJourney #BeingBoldlyYou

I ran out of tags @nica_neeks @meganlac @black_barbelle @mhp4

Comparison is the thief of joy.

At the gym, it’s easy to glance at someone else’s weights and wonder if you should be lifting more. On social media, someone always has something you don’t—another PR, a new skill, a certification, a dream vacation, a milestone you haven’t reached yet.

But does someone else’s success mean you’re behind? Does their journey change yours?

I asked women in my fitness community to share a photo of when they feel happiest or most confident. The response? It wasn’t just about their PRs—it was about life. Smiles, adventures, moments of joy beyond the gym.

We train to be strong, not to measure our worth by the weight we lift, but to live fully, with no limits. To be boldly ourselves.

So yes, celebrate your wins. Chase your goals. But don’t lose sight of what really matters: your own journey and being boldly YOU.

💪✨ Tag a strong woman in your life & let’s evolve together.

#WomensMonth #EVOLVEtogether #StrongWomen #FitnessJourney #BeingBoldlyYou

I ran out of tags @nica_neeks @meganlac @black_barbelle @mhp4

The Bridge Floor Press

The bridge floor press is a great way to build chest strength and develop bench press mechanics. It doesn’t require a spotter, making it safer for solo training, and can be performed with dumbbells or kettlebells for added versatility.

Training in the bridge position engages the legs and core, reinforcing full-body tension similar to the bench press.

🔹Three Tips for the Bridge Floor Press🔹

🔹Keep Your Elbows Stacked – Avoid flaring your elbows wide. Keep them at ~45 degrees with your arms vertical at the bottom to mimic proper bench press mechanics and protect your shoulders.

🔹Maintain a Strong Bridge – Keep your glutes engaged and feet planted to maximize leg drive. Avoid letting your hips drop.

🔹Control the Descent – Lower the weights with control until your elbows lightly touch the floor, then press back up with power.

For added variety, try single-arm variations with dumbbells or kettlebells to improve stability, core engagement, and unilateral strength.

#bridgefloorpress #strengthcoach #tutorial #strengthtutorial #fitnesstutorial #kettlebellcoach #barbellcoaching #presstutorial

The Bridge Floor Press

The bridge floor press is a great way to build chest strength and develop bench press mechanics. It doesn’t require a spotter, making it safer for solo training, and can be performed with dumbbells or kettlebells for added versatility.

Training in the bridge position engages the legs and core, reinforcing full-body tension similar to the bench press.

🔹Three Tips for the Bridge Floor Press🔹

🔹Keep Your Elbows Stacked – Avoid flaring your elbows wide. Keep them at ~45 degrees with your arms vertical at the bottom to mimic proper bench press mechanics and protect your shoulders.

🔹Maintain a Strong Bridge – Keep your glutes engaged and feet planted to maximize leg drive. Avoid letting your hips drop.

🔹Control the Descent – Lower the weights with control until your elbows lightly touch the floor, then press back up with power.

For added variety, try single-arm variations with dumbbells or kettlebells to improve stability, core engagement, and unilateral strength.

#bridgefloorpress #strengthcoach #tutorial #strengthtutorial #fitnesstutorial #kettlebellcoach #barbellcoaching #presstutorial

Mobility is like your morning coffee☕️— wake your body up before you lift! A little kettlebell and bodyweight flow preps your joints, activates your muscles, and helps you move through a full range of motion so you can lift strong and feel good doing it.

Mobility is like your morning coffee☕️— wake your body up before you lift! A little kettlebell and bodyweight flow preps your joints, activates your muscles, and helps you move through a full range of motion so you can lift strong and feel good doing it.

EVOLVE Personal Programming 🚀🏋️‍♀️

Train smarter, move better, and build strength that lasts. With virtual coaching & personalized programming, every plan is tailored to your goals, experience, and needs—whether you’re a beginner, rehabbing an injury, or an experienced athlete leveling up.

💪 Mobility | Strength | Power—because fitness should help you live without limits.

As a certified strength & dynamic sports coach (with expertise in kettlebells, barbell strength, Olympic lifting, and performance training), I’ve been through every phase of the fitness spectrum—now, I’m here to guide you through yours.

Inspired to train & move like spotlight client @ericmlanderson ?

DM me to get started & EVOLVE 🔥

#liveWithoutLimits #EVOLVEbyEsme #strengthtraining #virtualcoach #onlinefitnesscoach #fitnessprogram

EVOLVE Personal Programming 🚀🏋️‍♀️

Train smarter, move better, and build strength that lasts. With virtual coaching & personalized programming, every plan is tailored to your goals, experience, and needs—whether you’re a beginner, rehabbing an injury, or an experienced athlete leveling up.

💪 Mobility | Strength | Power—because fitness should help you live without limits.

As a certified strength & dynamic sports coach (with expertise in kettlebells, barbell strength, Olympic lifting, and performance training), I’ve been through every phase of the fitness spectrum—now, I’m here to guide you through yours.

Inspired to train & move like spotlight client @ericmlanderson ?

DM me to get started & EVOLVE 🔥

#liveWithoutLimits #EVOLVEbyEsme #strengthtraining #virtualcoach #onlinefitnesscoach #fitnessprogram

Dear Body,

Thank you for your strength, resilience, and everything you do for me. 💖 This Valentine’s Day, I’m celebrating not only how far I’ve come but also how much more we can achieve together. Evolving isn’t just about changing—it’s about loving the journey and everything in between. 🏋️‍♀️✨

Xoxo

Now it’s your turn! Drop a 💙if you’re embracing your fitness journey this Valentine’s Day. What do you love most about the path you’re on? What do you love about your body’s ability?

#EvolveWithLove #JourneyToSelf #ValentinesDay #lovethejourney #loveyourbody

Dear Body,

Thank you for your strength, resilience, and everything you do for me. 💖 This Valentine’s Day, I’m celebrating not only how far I’ve come but also how much more we can achieve together. Evolving isn’t just about changing—it’s about loving the journey and everything in between. 🏋️‍♀️✨

Xoxo

Now it’s your turn! Drop a 💙if you’re embracing your fitness journey this Valentine’s Day. What do you love most about the path you’re on? What do you love about your body’s ability?

#EvolveWithLove #JourneyToSelf #ValentinesDay #lovethejourney #loveyourbody

Abs & Sprints

My program is targeted to my weightlifting goals. It takes priority over everything else. I am seeing great success in my commitment to that.

Balance creates sustainability and happiness. Finding ways to add things into my training that will help me with some other goals and things I enjoy. I don’t need to dedicate a full day to those things but sprinkling them into my existing sessions.

Today I added some abs & sprints.

5 round:
5 GHD Sit Ups
5 Back extensions with a pause
10 second sprints (about 75-80% effort)

GHD is my favorite piece of equipment.
Adding these movements in moderately. If you have never done GHD sit ups or it’s been a minute don’t go crazy. These babies will hit you deep with that second day soreness. IYKYK.

Sprints, same thing. A goal is to build up with slowly. This isn’t my main training modality, no reason to go HAM.

@abbswithabsfitness thought you’d appreciate my barefoot running on the air runner.

#absandsprints #accessorywork #movefastliftheavy #womenwholift

Abs & Sprints

My program is targeted to my weightlifting goals. It takes priority over everything else. I am seeing great success in my commitment to that.

Balance creates sustainability and happiness. Finding ways to add things into my training that will help me with some other goals and things I enjoy. I don’t need to dedicate a full day to those things but sprinkling them into my existing sessions.

Today I added some abs & sprints.

5 round:
5 GHD Sit Ups
5 Back extensions with a pause
10 second sprints (about 75-80% effort)

GHD is my favorite piece of equipment.
Adding these movements in moderately. If you have never done GHD sit ups or it’s been a minute don’t go crazy. These babies will hit you deep with that second day soreness. IYKYK.

Sprints, same thing. A goal is to build up with slowly. This isn’t my main training modality, no reason to go HAM.

@abbswithabsfitness thought you’d appreciate my barefoot running on the air runner.

#absandsprints #accessorywork #movefastliftheavy #womenwholift

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

Based in New York City & Beyond.

Live Without Limits.

SFL, RKC II, DSP II, KBCU II, USAWeightlifting

QUICK LINKS

Home
Personal Training
Programming
Workshops
Shop
Blog
Contact

SOCIAL

TikTok
Instagram

STAY CONNECTED

Get the latest news & updates

© 2024 EVOLVE by esme | All Rights Reserved | Legal | Site Designed by Lift N' Launch

About
Personal Training
Programming
Workshops
Shop

bottom of page