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Sema Gilliam | Women’s Fitness Coach

@sema.strength

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Helping busy women get stronger + lose weight.
Realistic fitness for full schedules & tired days. DM “Coach” for info. Apply for coaching below ⬇️

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Hits different, doesn’t it? 🖤 #gymcouples #lockeddown #gymlife #couplegoal taken in DMV by @sema.strength

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3

a month ago

You don’t need to train 6 days a week to get stronger.
If you’re a busy woman, start with 2 full-body workouts you can actually stick to. A third day is a bonus—not a requirement.
Save this for your next busy week.
DM “COACH” if you want a plan built around your schedule. by @sema.strength

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14 minutes ago

Winter arc: locked in ❄️
Gym. Meal prep. Discipline. Do Not Disturb.
This season, I’m choosing consistency over excuses and showing up for myself—one workout, one meal, one promise at a time.
Women, who’s locking in with me? Comment “LOCKED IN” if you’re choosing yourself this winter. by @sema.strength

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6 hours ago

Chase your own standard, but don’t get cocky when you hit it. Improvement without the attitude. 🫶🏼 by @sema.strength

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a day ago

Every PR takes more than one good gym day. ⚡️
I know what it’s like to have work, responsibilities, and a full schedule—and still want to get stronger and feel good in your body. You don’t need a perfect week to start. You need a plan you can come back to, even when life gets busy.
If you’re a busy working woman who wants to build strength and lose weight without making fitness your whole life, you’re in the right place.
What’s one thing you’d love to feel stronger doing? Tell me below. 👇 by @sema.strength

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a day ago

2026 Vacay Dump… by @sema.strength

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a day ago

Feeling incredibly blessed to be pregnant again. 🤍
I can’t wait to share my fitness journey with you as this little bump grows—showing that pregnancy can be a season of strength, movement, grace, and listening to your body.
My goal isn’t perfection. It’s to stay healthy, honor this body that’s creating life, and hopefully inspire even one mama to believe she can keep showing up for herself too. ✨ #pregnancyfitness #fitpregnancyjourney #pregnancyjourney🤰🏻👼❤️ #strongmama by @sema.strength

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2 days ago

Moms: you don’t need a perfect schedule to start feeling strong again.
If you’ve been wanting to work out but keep thinking, “I don’t have time,” or “I don’t know where to start,” I get it. A plan should fit your real life—not the other way around.
I’m an online personal trainer helping moms build realistic strength routines without bounce-back pressure.
If you’re interested in working together, DM me STRONG. Tell me what you’re hoping to work on, and I’ll send you the details of my training. by @sema.strength

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2 days ago

First-trimester fatigue is not a character flaw. 💛
If you’re cleared to be active, a little movement can be worthwhile even when your usual workout doesn’t feel possible. If you’re unsure what’s appropriate for your pregnancy, ask your pregnancy care team before starting or changing your routine. What feels manageable today: a walk, another gentle form of movement, or rest? by @sema.strength

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3 days ago

7 weeks pregnant. Toddler in tow. No sitter. Still showed up.
Find a gym that lets kids come or has daycare. There is no excuse to neglect your body.
Tired? Me too.
Didn’t want to go? Me either.
Whatever your excuse is — rewire your mind. You need this. You’ll thank yourself later.
Let’s change the mindset and the body together, mama.
DM “COACH”
#7weekspregnant #fitmom #gymwithkids #noexcuses #pregnancy by @sema.strength

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6 days ago

6 Weeks Pregnant & Meal Prepping for My Little Family 🤰🏽🤍 Trying to make meals a little easier during the first trimester because I already know there will be days when cooking is the LAST thing I want to do 😂.

This week’s meal prep includes:
🍝 Cheesy Turkey & Broccoli Pasta
🌯 Steak Fajita Burritos
🥡 Easy grab-and-go portions for the week

I’m focusing on meals that are easy, filling, and protein-packed, without making my entire life revolve around cooking. 🧑‍🍳

Next time, I’m filming the entire meal-prep process! Should I do a grocery haul too? 👀🤰🏽#pregnancymealprep #mealprep #recipes #mealprepping #healthylifestyle by @sema.strength

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11 days ago

You can find me at the gym. #postpartum #postpartumcoach #pregnancycoach #pregnant #gym taken in DMV by @sema.strength

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13 days ago