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Saranda

@sa.randa

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Women’s Strength Coach
Strength • Wellness • Motherhood
📍#NYC @hometeam.nyc
Train with me ⬇️

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I used to think getting stronger meant adding more weight to the bar.

What I didn’t realize was that strength without control was only taking me so far.

After tearing my ACL, multiple knee surgeries, and years of rehab, I learned that breathing, positioning, and learning how to control my body mattered just as much as the weight I was lifting.

Ironically, once I stopped chasing heavier weights and started focusing on movement quality, I became stronger than ever.

Now I squat deeper, move better, and have more confidence in my body than I did before my injuries.

If you’re struggling with pain, mobility, or feeling stuck in the gym, don’t overlook the basics.

Sometimes the biggest breakthroughs come from learning how to move, not just how to lift.

❤️ Save this if you’re rebuilding your body too.

#strengthtrainingforwomen #glutegains #squat #fitover35 #fitmoms by @sa.randa

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4 months ago

Nobody’s watching your form at 6pm in a packed gym.
Nobody’s telling you your knee’s caving in on rep 6.
Nobody’s building the plan for your body.
You can find workouts anywhere — free ones, everywhere. What you can’t Google is someone who watches how you move, sees where you’re compensating, and knows what your body actually needs that day.
That’s the whole point of a trainer. That’s the job. That’s why I’m here.

1-on-1 spots are open at HomeTeam, Maspeth.
DM me “PT” if you’re done guessing

#personaltrainer #queensnyc #maspeth #nycfitness #strengthtraining taken in Queens, New York by @sa.randa

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6 hours ago

40!!!! How did we get here?! 🥹❤️ Almost 14 years together and looking back at these videos has me in my feelings lol. We’ve grown up together in so many ways, and now we’re raising our own little humans. 🥹

Thank you for always being by my side through thick and thin. For believing in me, supporting me, and loving me through all the different versions of myself. We’ve been through so much together and I’m so grateful for the life and family we’ve built.

But watching you become a dad… that will forever be my favorite. Our babies have the best daddy, and I hope you know how much you’re loved and how much everything you do for us means. ❤️

Happy 40th birthday babe!! I love you so much. Here’s to more memories, more adventures, and getting old together… although you’re getting a head start 😂😘 by @sa.randa

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11 hours ago

Rehab taught me things about my body that years of working out hadn’t.

After tearing both ACLs, I had to slow down and pay attention to the details—my breathing, my positioning, and how I was actually moving.

This exercise became part of that process. It may look simple, but it takes intention 🤍

Want a closer breakdown of this movement? Let me know below 👇

#aclrecovery #hamstring #breathe #WomensStrengthTraining #fitmoms taken in New York, New York by @sa.randa

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10 days ago

Three years ago, you came into our lives after a super quick labor… I really should’ve known you’d be a force when you made your entrance within three hours of labor starting 😂

You’ve got the biggest personality in the tiniest little body!You are the silliest little boy and keep me laughing all day long. You’re the best little brother to your big sister, the sweetest little love bug 🥰, and somehow already have a better swing than a lot of 10yr olds I know 😂⚾️, and you’ve got that gorgeous curly hair that makes everyone jealous 😂

One day, I know I’ll be watching you play on TV… but no matter how big you get, you’ll always be my baby boy. I love you with my whole heart, my son. Happy 3rd birthday, Julian ❤️ by @sa.randa

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2 months ago

Balkan Genes 🇦🇱
Built by Albanian DNA. 🤝

#Albanian #Balkan #Fitness #GymGirl #GirlsWhoLift taken in Queens, New York by @sa.randa

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2 months ago

My tiniest training partner is also my toughest. 💪😂
Wouldn’t trade these workouts for anything. ❤️

Anyone else have a tiny personal trainer at home?

#MomLife #ToddlerLife #StrengthTraining #FitnessMom by @sa.randa

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3 months ago

Wrinkle creams won’t help you get off the floor at 80. Muscle will.

We spend so much time chasing “skinny,” but one of the best investments you can make for your future self is building muscle.

Strength isn’t just about how you look… it’s about maintaining your independence, protecting your bones, reducing your risk of falls, and continuing to do the things you love for decades to come.

I don’t know about you, but I plan on wiping my own butt well past 80. 😂💪

#strengthtrainingforwomen #fitmoms #fitover35 by @sa.randa

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3 months ago

I truly believe every women should learn this.

For years, I focused on exercises without understanding how my body was supposed to move. Learning to exhale, stack my ribs over my pelvis, and keep that position while I move has become one of the biggest foundations of my training.

It’s a simple cue, but it’s one I come back to in almost every lift.

This is the first of many movement cues that completely changed the way I train.

✨ Save this to try before your next workout, and let me know if you’d like to see more.

Movement Cue #1: Exhale. Stack. 🫁

#strengthtrainingforwomen #womensfitness #fitmoms #fitover35 by @sa.randa

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4 months ago

Building strength while raising my greatest reason to stay strong. ❤️

(Featuring my little workout buddy at the end 😂)

#strengthtrainingforwomen #glutegains #rdl #fitmoms #fitover35 by @sa.randa

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4 months ago

Just because I’m a mom doesn’t mean I can’t have my fun too…

Filling my own cup matters now more than ever. It’s called #balance 🫶

Any rave moms out there who feel the same?

#fitmom #funmom #ravemom #fitover35 by @sa.randa

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4 months ago

The greatest privilege of my life is getting to grow alongside my babies. 🤍 by @sa.randa

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4 months ago