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Luiza B

@luiza_bss_

4.1K

followers

734

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Building my best version✨
Mom of 2 | Workouts | Lifestyle
💍@mcfsanches
🇧🇷 in 🇨🇦
@yeoreo_official : LUIZABSS
@uncvractive : LUIZABSS

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Can you spot the difference? 🤨
…

No, right?

It’s because there’s no difference in the workout she’s doing. The difference will be in everything else.

Lifting weights is just one part of the equation. What you do with the other 23 hours of your day decides if you actually build muscle or just waste your time trying.

The real results happen combining the workouts with:

* Sticking to a routine
* Getting 7–8 hours of sleep so your body can repair.
* Hitting your protein and fueling your body instead of guessing your meals.
* Staying hydrated and managing stress.
* Having the patience to stick to the same “boring” program for months.

Stop looking for a shortcut. Lock in your sleep, your food, and your consistency.

Which of these habits is the hardest for you to keep consistent?

#fitnessmotivation #buildmuscle #gymconsistency #bodycomposition by @luiza_bss_

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9

4 months ago

I’ve officially decided to add deadlifts into my workouts!

It’s such an great movement for building glutes and hamstrings, but I was always kinda scared of it.

As I’m learning, the setup and mechanics are everything.

Lesson 1 of Day 1? Footwear matters. Flat soles or socks are the move so you can actually drive your heels into the floor, not balance on a cushion! 😅

Aside from the shoe mishap, here are the 4 cues I’m focusing on to keep form in check:

➡️ Pack the lats: Thinking about squeezing oranges in my armpits to keep my upper back tight.

➡️ Neutral spine: Not letting my back bend.

➡️ Brace the core: Taking a deep belly breath and brace.

➡️ Push the floor away: Reminding myself it’s a leg drive, not just a “pull” with my upper body.

No ego lifting, just practicing the mechanics (and remembering my flat shoes next time). 💯

Save this to remind yourself what NOT to wear on deadlift day! ❌

#deadliftform #learningthebasics #gymtips #fitnessjourney gymhumor by @luiza_bss_

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3 months ago

Either way, caffeine might be required. ☕️

If I’m going to be completely exhausted as a parent, I might as well be strong doing it!

That one hour at the gym is the only time of the day where nobody is asking me for snacks, asking where their shoes are, or calling my name. It’s my absolute non-negotiable hour just for myself to recharge.

If you’re looking for working mom fitness motivation to build daily discipline, here I am!
Let’s stay tired together.🫠

#fitmom #momworkout s#trengthtrainingforwomen #gymmotivation #momswholift by @luiza_bss_

4k

85

4 months ago

You actually don’t need much to start building.

A ten minute workout. A walk after dinner. Protein at every meal. Not perfect, just done. Consistently.

Focus on what’s in your hands today and keep going.

You don’t have to wait for January. We’re still in October, with months of training left this year.

⬇️ Save this for the days you feel behind, and send it to someone who needs the push.🙌🏻

#fitnessmotivation #startwhereyouare #consistencyiskey #strongatanyage #fitnessjourney by @luiza_bss_

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6

13 days ago

See below for full routine:
#Hamstrings + Glutes

Lying Leg Curl (Machine)
Set 1: 66 lbs x 10
Set 2: 77 lbs x 8
Set 3: 77 lbs x 6

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 44 lbs x 12
Set 2: 44 lbs x 15
Set 3: 44 lbs x 15

Straight Leg Deadlift
Set 1: 80 lbs x 8
Set 2: 80 lbs x 8
Set 3: 90 lbs x 6

Standing Calf Raise (Smith)
Set 1: 150 lbs x 15
Set 2: 150 lbs x 15
Set 3: 150 lbs x 15

Seated Leg Curl (Machine)
Set 1: 90 lbs x 8
Set 2: 90 lbs x 10
Set 3: 95 lbs x 8

Kettlebell Swing
Set 1: 44 lbs x 25
Set 2: 44 lbs x 25
Set 3: 44 lbs x 30

@hevyapp
https://hevy.com/user/luizabss

Save for later ⬇️
#gymlife #womenwholift #morningworkout bulking #gymgirl by @luiza_bss_

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23 days ago

It’s officially Fall in the northern hemisphere 🍁

Weather is getting chiller, but the skies are always beautiful. 🌤️

Good and bad things happened, and it’s ok, it’s part of life. We just need to keep going, never stop.

#fallvibes #keepgoing #byesummer #gettingstronger by @luiza_bss_

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6

25 days ago

Training to failure isn’t about ego.
It’s about giving your muscles a reason to grow.

Start by picking a rep range, then choose the weight that gets you to true failure right inside it. Too light and you’ll grind out extra reps for nothing. Too heavy and you’ll fail early with sloppy form.

Save it for your last set, when you’re already warmed up and your form is solid. That’s the safest, smartest time to leave nothing behind.

#traintofailure #musclegrowth #womenwholift #progressiveoverload #strengthtrainingtips by @luiza_bss_

52

8

a month ago

August summarized in a few pictures…
Just realized I wore a lot of blue! 🦋💙

Waiting for fall to come 🍁

#photodump #readyforfall #byeaugust #bluemood by @luiza_bss_

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17

2 months ago

Full body workout 🏋️‍♀️

A little bit of everything to complete the week, focusing on compound movements, accessory muscles and abs.

⬇️ Save and give it a try

#gymlife #fullbody #gymworkout #womenwholift #fitnessjourney by @luiza_bss_

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10

2 months ago

I started throwing these into my routine recently, and they made me wonder why I waited so long.

A few benefits I wasn’t aware of until I added them:

1️⃣ Hits all 3 delts: The 180° rotation recruits the front, side, AND rear delts in one rep.

2️⃣ Deeper range of motion: Starting lower gives an incredible stretch under tension.

3️⃣ Friendly on the joints: Moving from internal to external rotation feels way more natural on the shoulder sockets.

Lighten the weight a bit, control the movement, and feel the difference.

Are these in your routine yet? 👆🏻

.
Wearing @yeoreo_official
🏷️LUIZABSS

#gymlife #fitnessjourney #womenwholift #arnoldpress #upperbodyworkout by @luiza_bss_

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7

2 months ago

It never gets easier, you just get stronger.

The hardest part isn’t the weight on the bar, it’s convincing your mind to try when it feels impossible.

First it’s intimidating, then you prove to yourself it’s doable. Before you know it, the struggle turns into strength, and the routine turns into a obsession.

Trust the process. Keep showing up.💪🏼

#gymmotivation #mindsetshift #progressiveoverload #legday #strengthtraining by @luiza_bss_

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2 months ago

Go heavy on the machines and prepare to be sore the next day! 😅 💯

Here is the full routine:

Leg Press (Machine)
1 x 10 (light, warm up)
3 x 8-10 (heavy till failure)

Pendulum Squat (Machine)
3 x 8-10 (heavy till failure)

Squat (Smith Machine)
3 x 8-10

Kettlebell Goblet Squat
3 x 10-12

Leg Extension (Machine)
3 x 8-10

Save for later 👆🏻😉

#legday #quadworkout #womenwholift #gymgirl #fitnessjourney by @luiza_bss_

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13

2 months ago