One thing I've learnt over the years is that progressive overload isn't just about increasing the weight.
You can also progress by improving your technique, increasing your range of motion and spending more time under tension.
On seated hamstring curls, leaning slightly forward puts your hips into more flexion, which places the hamstrings in a longer, more stretched position. That allows you to achieve a greater range of motion and challenge the muscle through more of the movement.
Don't get me wrong, lifting heavier absolutely has its place, but if your goal is building muscle, don't overlook the quality of each rep. Sometimes a small adjustment to your setup can make the exercise far more effective than simply adding another plate.
Coach Larissa Jade
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🌸Lift weights without sacrificing femininity🔥Sustainable fat loss & hybrid coaching
14/07/2026
Swipe to see the photo that changed everything ➡️
The first photo is me now.
The second? That was my reality check.
It should've been a simple post-workout selfie, but instead it turned into countless attempts to get just one photo I didn't hate.
I wasn't happy, and I didn't recognise myself anymore.
The years leading up to that moment had worn me down. I'd experienced loss that completely broke me, I was binge drinking and comfort eating more often than I'd like to admit, and I was stuck in a job I secretly hated. I was trapped in a cycle of habits that were making me feel worse, and I didn't even realise how much they were affecting me.
I felt lost. I wasn't confident enough to walk into a gym, none of my old gym clothes fit anymore, and I was stuck in an all-or-nothing mindset. If I couldn't be perfect, I'd give up altogether.
That second photo was the wake-up call I needed. I remember sitting there in tears because I felt like I'd completely lost myself.
The next day, I made a decision. I found a local gym, booked a visit and reached out to a coach who didn't just focus on helping me lose weight. They helped me rebuild my confidence, get stronger and become someone I was proud of again.
Fast forward to today, and I'm the strongest, happiest and most confident I've ever been. Not because I punished myself into changing, but because I finally started looking after myself out of self-respect.
If you're in that place right now, where you don't quite recognise yourself anymore, let this be your reminder that one decision really can change everything.
The first step is usually the hardest, but it might just be the one that changes your life 🤍
We said we'd go for a nice walk, but somehow it turned into a swingball tournament in the scorching heat😂🎾
I used to think the goal was to be smaller, but the more I trained, the more I realised I didn't actually want to be smaller. I just wanted to feel stronger.
Stronger in the gym. Stronger mentally. More confident in myself.
I still enjoy seeing my body change, don't get me wrong, but the biggest change has been how I feel. Knowing what my body is capable of, trusting myself more, and carrying that confidence into the rest of my life.
That's why I love lifting weights, because strong looks good on women too 🤍
11/07/2026
Beautiful weather, the best company, plenty of steps, and of course...Oner Active 🤍
Oner Active
Maybe a shield maiden in my past life 🇳🇴👸🏼
07/07/2026
The best coaching doesn't create dependent clients. It creates confident women who no longer need you.
When Grace first joined Elevate, her goal was simple. She wanted to build confidence in the gym, create healthier habits and finally feel comfortable walking into the weights area.
Since then, she's worn the dress to her friend's wedding feeling confident in herself, gone on holiday and actually wanted to be in the photos, joined a run club, ran her first 5K and smashed a 5-minute PB, progressed from finding 5kg dumbbells challenging to confidently squatting 60kg, and along the way, lost 7cm from her waist.
They're all amazing achievements, but they aren't the biggest win.
The biggest transformation is the confidence she's built, the habits she's created and the knowledge she'll carry with her long after coaching has finished.
Grace told me she no longer lets work throw her routine off track. She feels confident walking around the gym and using equipment, she's learnt how to fuel her body properly, and training has become part of her weekly routine.
To me, that's what real progress looks like.
My goal has never been to keep clients forever.
It's to help women build a lifestyle that feels sustainable, fits around their lives and gives them the confidence to keep showing up for themselves for years to come.
Because that's what sustainable coaching looks like 🤍
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