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Tina H, Nutrition Coach, Core/Pelvic Floor Exercise Specialist

@tinabherbert

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• wife | mama x 2
• PharmD | PCES | PN1 | CPT | @ruth_mpower assistant coach
• educating + empowering women in every stage of fitness
• 1 Cor 10:31

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Workout girlies, I beg you 👇🏼

Remember, there is *strategy* required to get shapely arms as a woman, especially if you don’t want to spend your life in the gym and you DO want time for things like glutes/delts etc.

But that strategy is a lot less about female specific exercises and light weights and pulsing,

and a lot more about understanding the science of volume, intensity, and good exercise selection. 💪🏼

Share if this helped!

Or comment ‘TRAIN’ for my women’s lifting program. 👯‍♀️

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More exercise examples per function ⬇️

Overall core health
- Breathwork (ex: 90-90, side lying, inverted, prone)
- Anti-rotation (ex: pallof press, bird dog)
- Isometrics (ex: plank/side plank variations)
- Spinal flexion/extension (crunch/reverse crunch variations)
- Lateral/anti-lateral flexion (oblique crunch, side plank variations, single-arm farmers march)

[^^to learn more on this category, make sure you’re following my assistant coach and resident core/pelvic floor expert, @tinabherbert]

Ab hypertrophy
- Spinal flexion/extension (crunch/reverse crunch variations - must be able to progressively overload!)

Ab/core definition & aesthetics
- All of the above will help with aesthetics *when bodyfat is low enough*

Comment ‘TRAIN’ for my women’s lifting program 💪🏼

Or comment with any questions below! 🤓

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March 2026 marks my third year anniversary of progressive overload strength training. I started at 67 and I’ll be 70 shortly .

At 67 , I joined Ruth ‘s BUILT TO LAST (BTL) strength training program. I consistently strength train 4x a week in my garage gym unless I’m traveling or have family over for the week .

Not gonna lie , when I first started it was a struggle physically and mentally to do the exercises . I was unfamiliar with the exercises and honestly being 50 lbs heavier … my body was in the way many times and I would get exhausted. But I showed up the next day and the next day .

My mindset when I first started:

I can do this . Take it one day at a time . Try my best each day and hope that those days would add up to create an impact on my health and body composition.

I lost 50 lbs , gained muscle definition and went from a size 12/14 to a size 4/6 .

How do I approach strength training 3 years later ?

Be consistent with showing up , know that not every session will be my best and that each day I strength train is adding to my overall wellness as I enter my 70s decade .

It’s never too late to start strength training. Message me for a discount code for the BUILT to LAST strength training program.

You got this !

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SURPRISE 🙊🥳

Introducing.. the ✨Begin Again RESET✨

WHAT TO EXPECT:

🏋️‍♀️ Choose your own training schedule to follow for 6 wks (2-4 day home/gym lifting plans OR 3 day core/recovery plan)

🌱 Complete 1 simple weekly health habit

💬 Complete accountability requirements

🎁 Win prize(s)!

WE START TOGETHER JAN 5Th!!

Join now and get 30% off your membership! Cancel anytime.

COMMENT ✨‘BEGINAGAIN’✨ (or check the link in my bio)

to join the RESET and meet your new virtual gym fam.

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NOTE on the protein chart 👇🏼

Each range is calculated off .7-1g per lb

HOWEVER: for those with a BMI of 30+, I recommend calculating protein goals using your *healthy* weight range.

For example: 300 lb individual with a healthy weight range of 140-160 could calculate protein goals based on ~150 lbs (105-150g/protein/day.)

Chart should still be helpful in this^ case, starting point would just change. 🤙🏼

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We’re blazing a new trail in women’s group training. ❤️‍🔥👇🏼

💪🏼 Muscle growth & body recomp at the core (3 or 4 days/wk, Gym and Home program options.)

🧘‍♀️ PLUS *supplemental* core/pelvic floor/breathwork/mobility (you read that right - ALL members have access. This is a key *and frequently neglected* component to supporting women as long term trainees.)

🤓 PLUS education, community & *timely* coach support.

NOW on sale (for a limited time) for less than $1/day.

🏋️‍♀️Comment ‘BTL’🏋️‍♀️

For details and signup.

(Hurry, we don’t discount often & this is the best price we’re offering all year. 🗓️)

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In an online world of regurgitation & echo chambers.. 🥱

we’re doing it differently.

(I’ll explain how 👇🏼)

If you’re new here - hey! I’m Ruth, founder & head coach of Mpower Fitness & Nutrition.

Our mission is to help women achieve their body recomp goals while supporting healthy bodies and minds 💪🏼🧠

Ie, we *don’t* dance around the fact that most women care about aesthetics.

AND.

we *do* teach expectation management.

we *do* educate on how to achieve said goals without burning out or hating your life.

And we do it all with researched backed, proven methods.

If that’s up your alley, follow along. 🤝
.
.
Huge shoutout to @coach_adam_miller, @coach_kassem, @codyjmoxley for all they’re doing at @n1.education.

I spent the last week+ learning Biomechanics & Program Design under them and they’re truly the best in the biz.

Also - every one of the coaches tagged in this reel are excellent, evidence based follows who coach women and prioritize knowing what the H they’re talking about.

Check them out. 🫶🏼

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SWIPE >>

Comment any of the keywords for details on their respective program. 🤗🤓

[NOTE: feel free to comment multiple times if you want info on multiple things!]

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Thank you, Tina Herbert, for the informative class! These ladies gained valuable insights on connecting with their core and pelvic floor during workouts. 🧡

#coreathleticclubboerne #coreathleticclub #boernetexas #boernefitness #boernegym #momfitness #pregnancyworkouts

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REMINDER: Core Connection with Tina Herbert is tomorrow! 💪🏼

Do you have trouble connecting your core and pelvic floor during your workouts or even just everyday life? Do you suffer from prolapse, leaking, or the “mom pooch” and wonder why daily sit-ups aren’t changing the look of your core? Tina is a Certified Pregnancy/Postpartum Corrective Exercise Specialist, and she will be diving into some education on these topics and walking you through a sample core workout for you to test and build upon your core strength.

🗓️ Date: September 28
⏰ Time: 8:00 - 9:00 AM
📍Location: Core Athletic Club

#coreathleticclubboerne #boernegym #momfitness #pregnancyfitness #boernefitness #coreathleticclub

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Core Connection with Tina Herbert! 💪🏼

Do you have trouble connecting your core and pelvic floor during your workouts or even just everyday life? Do you suffer from prolapse, leaking, or the “mom pooch” and wonder why daily sit-ups aren’t changing the look of your core? Tina is a Certified Pregnancy/Postpartum Corrective Exercise Specialist, and she will be diving into some education on these topics and walking you through a sample core workout for you to test and build upon your core strength.

🗓️ Date: September 28
⏰ Time: 8:00 - 9:00 AM
📍Location: Core Athletic Club

#coreathleticclubboerne #coreathleticclub #momfitness #pregnancyfitness #boernetexas #boernefitness #boernegym

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Core Connection with Tina Herbert! 💪🏼

Do you have trouble connecting your core and pelvic floor during your workouts or even just everyday life? Do you suffer from prolapse, leaking, or the “mom pooch” and wonder why daily sit-ups aren’t changing the look of your core? Tina is a Certified Pregnancy/Postpartum Corrective Exercise Specialist, and she will be diving into some education on these topics and walking you through a sample core workout for you to test and build upon your core strength.

🗓️ Date: September 28
⏰ Time: 8:00 - 9:00 AM
📍Location: Core Athletic Club

#coreathleticclubboerne #coreathleticclub #momfitness #pregnancyfitness #boernetexas #boernefitness #boernegym

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