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conqueress_h

@conqueress_h

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FROM COMFORT TO CONQUER — STEP INTO YOUR POWER.

I’m looking for 3 people who are ready to conquer their old habits and finally take control of their body and mind.

You can’t change your body without changing the patterns that got you stuck, things like eating whatever comes your way, skipping workouts, staying up late, or losing focus after a few days. The goal isn’t to eat less, or training hard without any structural program but it’s to eat smart and real food, to fuel your body right, train smart for energy and to find the balance in your life.

We’ll rebuild your foundation from the inside out: training with structure, eating with awareness, and staying consistent through the ups and downs. As your body transforms, becoming stronger, leaner, and more confident, your mindset will evolve too. You’ll stop chasing quick fixes and start building a lifestyle that actually lasts. and one more thing don't chase the number on the scale. Because the scale can’t measure strength, muscle, or real progress. it only shows a number, not the transformation happening in your body.

This is your time to break limits, get out of your comfort zone, and step into your strongest self, physically and mentally.

Let’s train together and make your transformation real.
Comment “CONQUER” to start your journey! 💪🔥

3 SPOTS FOR THE FEW WHO ARE READY TO TRANSFORM FOR REAL 💪🏼👊🏼

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#onlinecoaching💪 #kettlebellshardstyle #letsmovetogether #strongertogether #keepgoinforward #noexcuses #kettlebelltraining #Imconqueress #improveyourself #peopletotrain #helpingothers taken in حي 500 مسكن سطيف by @conqueress_h

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16

8 months ago

"Don’t fear the changes that shape you. Fear staying exactly where you are."

Just like training played a huge role in transforming my life, nutrition was equally important in that journey. You can’t have one without the other if you’re truly aiming for lasting results. It wasn’t just about working out, it was about being consistent, fueling my body with the right food, and staying committed to the bigger vision.

When you combine structured training with balanced, healthy nutrition, that’s when the real transformation happens, physically, mentally, and emotionally. You start feeling stronger, more confident, and more in control of your life.

That’s exactly what I want to help you experience. I’ve been through the struggle, made the mistakes, and learned what truly works. You don’t have to do it alone.

Yes, I used to eat junk and unhealthy food, and that’s how I ended up with the body in the first photo.
But when I switched to clean, real food and followed a structured training plan, I built the body in the second photo.

Let’s take that first step together, and build the strongest version of yourself.

We are here to build, to change, and to transform our lives into the strongest version of ourselves.
We are here to rise after every setback, to choose discipline over excuses, and to create the life we once only imagined.

Every choice pulls us closer to who we are meant to be.
Every day we choose discipline over comfort, effort over excuses, and progress over perfection.
We don’t wait for the right moment. We create it.
We don’t pray for strength. We build it.

No waiting.
No wishing.
Only Building.
Only Becoming.
Only Conquering

Dm or Comment "CONQUER" and let's talk about your goals 💪🏼

Let’s go!

#conquer #conqueress #buildyourstrength #strongereveryday💪 #eatrealfood #transformationjourney #eatclean
#fuelyourbodyright #disciplineovermotivation #ﬁtnesslifestyle #strengthtrainig #kettlebelltrainining
#healthyhabitsforlife #mindandbody #fuelyourbody #consistencyiskey #riseandevolve
#becomeyourbestself #noexcuses #fitnesscoaching #onlinecoaching💪 #levelupyourlife
#femalestrength #trainwithme #letsbuild by @conqueress_h

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20

8 months ago

DISCIPLINE WINS

I didn’t wait for change, I created it. I reached my goals one by one, and there is still more to reach.

Every progress came from hard work, patience, discipline, and showing up even on the tough days.

This is YOUR life, YOUR body, YOUR future. No one will do it for you. Stop the excuses, start the work, the change begins with you. And I’m here to guide you, push you, and help you make it happen.

🥗My Nutrition
I dialed up my protein, kept the good fats, veggies, fruits, and yes, still enjoy my favorite snack: dates, peanut butter, and dark chocolate. No restrictions. No excuses.

💪🏼My Training
Hardstyle. Heavy and double-moderate kettlebells. Strength & conditioning. Bodyweight power. simple mobility training to keep your joints young and live and train pain free.
5 days work / 2 days rest.

Strong body. Real change. No shortcuts. Stop waiting, stop doubting. If you’re ready to put in the work.
Comment or Dm me "Start" and let's talk about it.
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#kettlebelltraining #kettlebelltechnique #hardworkpaysoffs #kettlebellstrengthtraining #kettlebellshardstyle #kettlebellcoaching #onlinecoaching #loseweight #losefat #gainstrength #buildstrength #buildyourbody by @conqueress_h

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37

a year ago

Most people see six kettlebell exercises.

StrongFirst sees six opportunities to expose weakness.

Every movement has a purpose.

The Swing teaches power.

The Get-Up teaches control.

The Goblet Squat teaches positioning.

The Press teaches full-body tension.

The Clean teaches efficiency.

The Snatch brings it all together.

These aren’t random techniques to memorize. They’re principles that will change how you move, how you coach, and how you think about strength.

That’s why SFG I isn’t just another certification.

It’s a standard.

If you’re ready to challenge yourself and raise the standard of your coaching, join us in Dubai this November.

StrongFirst SFG I Certification
📍 Dubai
📅 20-22 November

Limited spots available. Register now. Message us.

#strongfirst #strongfirstUAE #SFGI #Kettlebells taken in Al Areen Academy by @conqueress_h

79

2

8 days ago

Hip mobility drills using Ankle Sandbag
2kg Ankle Sandbag

Your hips are the absolute engine of the entire body.

💡Benefits of these hip mobility drills:

🔸Builds Deep Joint Stability: The dead weight of the sandbag forces the deep hip stabilizers and rotators to fire constantly to keep the joint steady.

🔸Increases Active End-Range Strength: These drills bridge the gap between passive flexibility and active mobility, making your hips strong at their absolute outer limits.

🔸Improves Pelvic Control: Fighting to keep the torso upright while moving the leg teaches the pelvis to stay anchored, leading to better overall movement mechanics.

🔸Bulletproofs the Hip Flexors: Moving a long lever arm under load targets the psoas and rectus femoris, building resilient tissues that resist strain and tightness.

⁉️A Note on Execution:
Since these are mobility drills meant to build control rather than high-volume fatigue, keep the reps slow and deliberate. Aim for 2 to 3 sets of 5 to 8 rock-solid repetitions per side, prioritizing a crisp pause at the peak of each movement.

These drills don’t just give you flexible hips, they give you usable, bulletproof strength at your maximum range of motion.

By forcing your hips to lift, hover, and sweep a dead weight through their outer limits, you eliminate joint blind spots. You aren't just stretching the tissue, you are conditioning the nervous system and deep stabilizers to control, protect, and own every single millimeter of that movement.

PS: It was hard, and it definitely showed on my face.
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.#hipmobilitydrills #stronghips #hipmobility #onlinecoaching #kettlebelltraining by @conqueress_h

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18

18 days ago

The Banded Pallof Press is a brutal lateral core stability exercise performed with both knees on the floor and hips fully locked out.

By removing the feet and legs from the equation, it forces your obliques, deep abdominals, and glutes to work as a unified unit to resist the band’s pull and keep your torso upright.

This is often the most effective placement. Doing 1–2 sets before your main strength work wakes up the nervous system and primes your deep stabilizers.

👌🏼Perfect core primer or variety session tool:

🔸As a Primer: Wakes up the nervous system and locks in your brace before heavy lifting.

🔸As an Accessory: Fixed at two knees down, it isolates hip and oblique imbalances beautifully.
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#pallofpress #strengthtraining #kettlebelltechnique #onlinecoaching #corebracing by @conqueress_h

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5

19 days ago

These have been the best 2 years of my life. From the time I turned 38 until now, at 40, it has been an incredible journey.

When I started, I didn't really have real goals or any purpose, I was just living. But through a lot of hardships and tests that God makes going through it, I tasted the real meaning of life. I finally felt the blessing of knowing how to live, and how life is supposed to be lived.

I built myself and my strength from the ground up. I'm incredibly proud of myself for building that strength from the ground up. It wasn't easy, but I loved every single part of it. And this will never end until I reach my goals, one by one.

I did all of this for myself, alongside the friends God placed on my journey to make it more meaningful and worth living the life I deserve. This is how a 40 year old should feel.

Thank God, and thank YOU for everything! 🙏🏼❤️
I promised myself to make the rest of my life the best of my life. 🙏🏼❤️

This is for my 40th birthday 🎂
Keep it real and keep discovering yourself and what you are capable of. It is never too late to find what you love and what your life's goal is.
One single piece of advice is don't expect to face a happy simple easy life when you are working on yourself, a healing journey, the time when you feel lost and you find yourself again, don't expect that everyone will understand THIS.

This flow is from my strong friend @stateofsteel
Every year for my birthday since my 38 birthday, I do a workout or a complex of hers, and for my 40th birthday, I did her "Flow" @16kg
Thank you for always keeping me on my toes and helping me learn more and improve my skills. by @conqueress_h

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66

20 days ago

Multi-Use Training with Resistance Band

Small tools, massive results. If you have a kettlebell and a resistance band at home, you have everything you need to build absolute strength, master your mobility, and lock down your deep core.

In my last post, I combined a kettlebell and resistance band for a single push-pull drill. Before that, I showed how to apply it to an animal movement from my strong friend @stateofsteel I will share it in my story.

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#resistancebandstraining #usewhatyouhave
#noexcuses #onlinecoaching #keepgoingforward by @conqueress_h

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8

21 days ago

The Power of Push & Pull 🔥💪🏼
Bottom up press with band pull (row)
An elite vertical pressing drill combining maximum grip tension with band pulling.

🔸The Bottom-Up Press: Pressing the kettlebell upside-down requires a crushing grip, which reflexively packs the shoulder and demands total-body core bracing to prevent the bell from flipping.
🔸The Band Pull: Pulling the elbow tight fires the lat, stopping the lower back from arching.Resisting the rotation builds an immovable, rock-solid platform to press from.
🔸The Core Demands: To stabilize the unstable load, your obliques and abdominal wall must lock down rigidly. Any torso lean or loss of tension will drop the bell, losing the benefits of the entire movement.

⁉️When to Use:
Use it as a high-yield neural primer at the start of a strength session to light up the core and shoulder stabilizers, or as a dedicated accessory tool in maintenance/variety sessions to correct pressing paths and tracking imbalances.

🔹The Power of Pulling and Pushing: True strength lies in the interplay between opposing forces. By pairing a dynamic push with an active, resistive pull, you tap into reciprocal upper-body mechanics. This dual-action tension creates a perfect balance across the shoulder girdle, forcing the body to self-correct, plug power leaks, and build multi-planar rigidity.
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#movementfundamentals #technicalprecision #kettlebellstrength #onlinecoaching #coachingtips by @conqueress_h

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23 days ago

June was another incredibly stressful month for me. Even though I made a lot of progress with my movement, skills, and technique, I was carrying a heavy amount of mental pressure. However, I’ve come to realize that I have to go through these difficult situations to hone my personality and mindset, grow, build my strength, and become truly independent. not just physically, but mentally too.

I am pushing through this because I know I am meant for more, and I want to level up to achieve everything I truly desire in life. I see this hardship as a test from God, a way to prove how badly I want my goals and a process to make me stronger for the journey ahead. I’m going to keep pushing forward, stronger than ever. I've always been ready for whatever comes my way, and now I am ready for more.

I am not filming what I am doing and training, because this time I am at the highest level of focus and keeping my eye on my work. But I keep showing up for myself because I promised myself to keep going no matter what.
With God's help, I will reach what I really want, Inshallah. 🙏🏼💪🏼

Always Student of Strength and Hungry for more💪🏼
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#selfgrowthmindset #keepgoing💪 #noexcuses #kettlebelltraining #onlinecoaching by @conqueress_h

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0

24 days ago

Double the bells, double the results. 🔥

Why the Double Kettlebell front Squats is a game-changer:

🔹Core Crusher: The forward weight forces your abs and torso to work overtime just to keep you upright.
🔹Solid Posture: Holding that rack position builds serious upper back strength and reinforces a proud, tall chest.
🔹Total-Body Tension: It demands rock-solid shoulder stability and whole-body connection from start to finish.

⁉️It looks simple, but the front double kettlebell squat demands serious respect. The double rack position instantly exposes any hidden movement imbalances.

🔹Fixing the Rotation: The forward load highlights any pelvic rotation, making it the perfect tool to practice staying square, centered, and level.

🔹Knee & Hip Control: It forces your hips to work hard and demands active focus to keep the knees tracking straight over the toes without caving.

🔹Core & Posture: The weight forces your torso to work overtime to maintain a rock-solid, proud chest from start to finish.

💡It’s not just about building leg strength, it's a masterclass in total-body control and fixing the fundamentals.

Crushing the front double kettlebell squat to build serious core stability and quad strength. Focus on keeping the chest proud and elbows tucked.
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As you see, I was doing my best to keep my knees tracking my toes and avoid pelvic rotation, especially on my left side. And I will never stop working on fixing my movement and learning more to improve my skills 💪🏼🔥
#kettlebelltraining #strengthtraining #doublekettlebellfrontsquat #movementfundamentals
#onlinecoaching by @conqueress_h

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16

25 days ago

The Double Kettlebell Suitcase Deadlift is a premier posterior chain exercise for mastering the hip hinge.
It is a 100% lower body movement, not an upper body lift. Your arms act strictly as hooks, the entire movement is powered by aggressively pushing the floor away with your feet to drive the hips forward.

◽Cues:
🔹Vertical Shins: Push your hips backward rather than bending your knees forward. This shifts the load entirely to your hamstrings and glutes.
🔹Neutral Spine: Keep your core tightly braced to prevent the weights from rounding your lower back.
🔹Floor Press: Remember, your arms are just hooks. Drive the movement by aggressively pushing the floor away with your feet.

◽The Double Suitcase Deadlift:
🔹Core Anti-Rotation: Holding separate weights at your sides forces your obliques to fire intensely just to keep you upright and balanced.
🔹Deeper Hinge: Because kettlebells sit lower to the ground than a barbell, you get a deeper hamstring stretch and better glute activation at the bottom.
🔹Scapular Pack: Your upper back must contract statically. Keep your shoulders locked in place by imagining you are squeezing oranges in your armpits.
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Master the fundamentals. Treat every rep with identical precision, whether it's an empty-hand hinge or a pair of 18kg bells. True strength isn't built by doing more, it’s built by doing it right.

Strip away the noise, dial in the tension, and let the mechanics become second nature. Master the basics, and the strength will follow.

DM or comment "CONQUER" and let's work together, starting with the basics to build a strong foundation.

Always a student of STRENGTH 💪🏼

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.#suitcasedeadlift #kettlebellstrength #kettlebelltechnique #onlinecoaching #masterthebasics by @conqueress_h

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9

a month ago