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Biomedical Engineer -> Women’s Health Coach
I help women get strong, fit, and healthy at any stage of life (20s-post menopause) ☦️
DM for 1:1 coaching

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we are building the saturday girls’ lift.
a movement to bring women into the gym to get strong, feel good, and do it together.
because the garden grows better when we all bloom together.
📍@abovegyms
📸 @ameen_ayyad by @wellwith.olivia

$blessed feast of St. Olga of Alaska St. Olga, pray for me and guide me so that i may serve women in a fraction of the capacity you did. may this reach you if you are in need of healing, love, and support through the prayers of my beloved patron☦️ by @wellwith.olivia$

your window to build bone density will close. it’s up to you to start preparing for that. by @wellwith.olivia

idk what this month was

☦️

girls lift ♥️

find the joy in rolling your rock up the hill

hi

liturgy

chest day is the best day

🤷‍♀️

hi again

yea idk

i did in fact get dressed up and played pool again.

feast day of St. Olga

from the mountain is you by brianna wiest by @wellwith.olivia

YOU ARENT COOKED lol
not if you start incorporating the recommended life style factors

Hereford T, Kellish A, Samora JB, Reid Nichols L. Understanding the importance of peak bone mass. J Pediatr Soc North Am. 2024 Apr 5;7:100031. doi: 10.1016/j.jposna.2024.100031. Erratum in: J Pediatr Soc North Am. 2024 Sep 09;8:100102. doi: 10.1016/j.jposna.2024.100102. PMID: 40433296; PMCID: PMC12088333. by @wellwith.olivia

you know Maslow’s hierarchy of needs, i think we need one for women’s health.
starting with the foundation of women’s health and building up to determining the legacy you want to create.
you build this from the bottom, but nobody climbs it for the bottom.
if you want to start incorporating this into your life let me know down below by @wellwith.olivia

i did the 4 week hip thrust pyramid from @bretcontreras1
and i will tell you he IS the glute guy.
📍 @abovegyms
i actually am continuing to do the hip thrust pyramid for every hip thrust day so let’s see if the growth plateaus.

set 1: low enough weight to do 15 reps
set 2: go heavier for 10 reps
set 3: heaviest set for 5 reps
set 4: drop low for 20 reps

note: i do hip thrust 2x per week so the 4 weeks was really 8 sessions of this protocol. i’m also technically in a cut right now. i was able to increase my max hip thrust (470 lbs) using this method but couldn’t repeat or exceed that during the 4 weeks. i was able to move up to 4 plates for the first time on the 3rd set and have been able to maintain at least 4 plates for that set since. by @wellwith.olivia

calorie and macro friendly recipe made with high quality foods
in this recipe i used
272g @siggisdairy vanilla skyr
140g frozen cherries
1/4 cup of granola

i used what was left in my yogurt container so you can adjust based on your specific goals and needs.
*note: the vanilla siggis yogurt contains 6g of added sugar and 18g of protein, the plain has 0g of added sugar and 19g of protein. i prefer the plain and the fruit adds the sweetness.

high in protein, fiber, probiotics,
sweet without all the added sugar,
low in fat and calories

you don’t have to give up the good stuff to achieve your goals you just have to know how to make the right choices
i can help with that😏

*note: the vanilla siggis yogurt contains 6g of added sugar and 18g of protein, the plain has 0g of added sugar and 19g of protein. i prefer the plain and the fruit adds the sweetness. by @wellwith.olivia

gym vlog - chest and tricep edition
feat. @livefitwithk @mariam_evangelia
📍 @abovegyms by @wellwith.olivia

the Saturday Girl’s Lift is what it looks like when women show up for themselves and each other.

when we walk in anyway, lift heavy, and take up space it’s not just a workout.

every woman in this video is building something that will protect her for the rest of her life.

bone density.

muscle mass.

strength.

friendship.

community.

the kind of health that does not show up on a scale but shows up in how she feels at every stage of life.

this is why i do this. not just to help women look their best, but to help them understand what their body is capable of and what it deserves. and to build lasting friendships along the way

📍: @abovegyms
🎥: @ameen_ayyad by @wellwith.olivia

✨ client spotlight ✨
2 month milestone for Mariam
she is absolutely killing it and i’m so proud of her
consistency WILL change your life!!!

we’ve got a few months left in the year for you to lock in and get an early start on your goals so send me a message or say hi below by @wellwith.olivia

Olivia DeBenedictis | Women’s Health and Fitness

@wellwith.olivia