https://www.getfitwithmahsa.com/

Mahsa Health and Fitness, Miami, FL (2026)

03/13/2026

Trying the somersault squat for the first time😆

My form definitely wasn’t perfect here doing this for the first time, my legs were already dead from leg day right before 💀 and my feet were a little wider than they should have been, but I will say this still crushed my quads (only)🔥👌🏼

I did it with a kettlebell, which actually made it pretty easy to hold because I could support the weight on my inner thighs with my forearms.

This can be a great option if you:

• don’t have access to a leg extension machine but still want a way to isolate the quads
• are dealing with lower back or shoulder discomfort that makes traditional squats harder

Because of the large amount of knee flexion in this movement, it puts a lot of tension on the quads.

You can also do this on a Smith machine, which can make it easier to balance and progressively add more weight over time.

Personally I’d probably see this more as a quad accessory exercise rather than a main quad builder, but it definitely surprised me and looks like something you could progress for a while.

Want me to test more viral glute exercises?
DM or tag me which one I should try next 😘

🔔 If you’re a driven woman ready to build your strongest, best shape within the next 6 to 12 months and want accountability and proper guidance to get there ⬇️

📥 DM me the word “INFO” to learn more 💪🏼

03/12/2026

Leg day & Training lately ⬇️🎢

I’ve been always consistent with training no matter what, but the last couple months definitely had some ups and downs that affected my strength a little.

That happens sometimes to all of us!
Life, stress, travel, health.
It is part of the process!

🔑 The important thing is remembering that you don’t suddenly lose all your progress or strength.
What matters is getting back into your routine and not letting the gap stay too long☝🏼

Once you start training consistently again, your strength comes back quickly.
I’m already feeling that.
My numbers are going back up, my leg days have been great lately, and my energy for training feels really good again 🙏🏼💪🏼

Of course I’m a little more sore than usual right now, but that’s also part of getting back into good training volume and pushing close to failure again.

Consistency, good effort in the gym, proper recovery, and just staying patient with the process.

Here is one of my leg sessions from a couple weeks ago:
1️⃣ Knee banded Hip thrust
2️⃣ Machine sumo squat
3️⃣ Leg press
4️⃣ Seated leg curl
5️⃣ Glute kickback machine
3-4 sets each, training close to failure 🔥

Your strength comes back faster than you think when you stay consistent 💪🏼

You do better in life and can push through all the ups and downs when you are stronger physically and mentally!
Working on your strength and discipline can take you so much further in life no matter what you're going through🙏🏼❤️

Let's go after it💪🏼

🔔 If you’re ready to train smart, stay consistent, and finally have a plan that keeps you accountable ⬇️

📥 DM me "STRONG" and I’ll send you the details.

03/10/2026

Like many people with demanding careers and busy schedules, Ariana spends most of her day sitting behind a desk and struggled to stay active and consistent.

For a long time she felt stuck.

She wanted to lose weight, feel confident again, and live a more active lifestyle.
But the amount of information online made everything feel overwhelming, so she never really knew where to start.

For almost two years she kept trying different things but nothing seemed to work.

She decided to change that ❤️💪🏼

Since then she has not only lost weight, but completely changed the way she lives.

She built strength in both her upper and lower body.
She developed healthier habits and a stronger mindset.
She started running again for the first time in years.
She now spends her time hiking and rock climbing which she always loved to do.
But now she is much stronger and her body allows her to perform better in everything she does💪🏼🔥

Most importantly she fell in love with the way she looks and feels again🙏🏼

This is what happens when you stop trying random things and finally follow a structured plan with accountability and guidance🙌🏼

Coaching is not just about workouts and macros☝🏼

It is about helping someone rebuild confidence, create sustainable habits, and become the strongest version of themselves.

I am incredibly proud of Ariana and the work she has put in. The results speak for themselves physically, mentally, her habits, and strength💪🏼

If you feel stuck the way Ariana once did, remember that change starts with deciding to prioritize your health, strength & investing in yourself.

🔔 If this resonates with you and you’re READY to commit to your own transformation, to build real, lasting results,
📥 DM me “TRANSFORM” to learn more 💪🏼

03/05/2026

A few good moments of life lately.
Training.
Work with my clients.
Moments with loved ones.
Quiet routines that keep me grounded.

This year has not been the easiest one for me emotionally, but showing up for the things that matter has kept me going.

Sometimes what you see online is just a small window into someone’s life.
For me, training, work, and the people around me have been the things that keep me moving forward.

Just a few simple moments and daily routines from the past couple of months 🙏🏼

Still training hard.
Still showing up for myself, my clients, and everyone I love 💕

02/25/2026

She’s a busy mom of 3 🙌🏼
She sees patients all day, sometimes even on weekends. Winters at -20 to -30 degrees, she still gets her training, cardio, and steps done.
And she makes this all happen before her kids wake up.

Today she’s:
• Hip thrusting 400+ lbs, 4x her bodyweight 💪🏼
• Doing weighted chin-ups
• Hitting 10 strict chin-ups
• Leaner while building muscle
• Stronger than she has ever been

When we started, it wasn’t just about weight loss.
It was about her feeling like herself again after her 3rd baby. Strong. Confident. In control. Sustainable.

We focused on building real strength.
Progressive overload.
Structure.

And just as important, she learned how to nourish & fuel her body in a way that matches her goals and her lifestyle.
No extremes.
No restriction.
No all-or-nothing mindset.
We didn’t do crash dieting.

✅ We built habits she can keep for life.
She eats like a normal person.
She understands her macros.
She knows how to adjust when life gets busy.
She lives real life and still performs at a high level.

What makes me most proud isn’t just the physique change.
It’s her mindset. The discipline. The lifestyle she’s built.

This is what long-term consistency looks like.

Couldn’t be more proud of you, Carrie 🥲👏🏼
It’s been such a pleasure working with you and watching your strength and wins build over time ❤️

And we’re not done yet💪🏼🚀

🔔 If this resonates with you and you’re READY to commit to your own transformation, to build real, lasting results,
📥 DM me “TRANSFORM” and let’s get started 💪🏼

02/20/2026

A trip to my favorite place, Glute Lab 🍑🧪
With my favorite people.

New equipment in the making and I got to be one of the first to try it 👌🏼 (3rd slide – The Froggy)

Back to hip thrusting 495 lbs on the Thruster Pro after months of not using it.
Strength always comes back when the foundation is there💪🏼

Also had a strong set on the .builder Glute Squat.
One of my current favorites for loading the glutes heavy while staying stable.

This was a very glute biased session.

Here’s what I did:
▪️Hip Thrust
▪️Glute Squat Machine
▪️The Froggy
▪️Kneeling Hip Thrust
▪️Glute Kickback Machine
I did two kickback variations, just two sets each, since I haven’t used the cable kickback machine in a while and wanted to try it again 👌🏼

🔑 Progressive overload.
Controlled reps.
Pushing close to failure.
That’s how we build.

⬇️ Want training and nutrition strategies that actually work together?
📥 DM me the word “GLUTES” for details 🍑💪🏼

02/18/2026

‼️She didn’t start for fat loss. She started to get stronger. And everything else followed 🙌🏼💪🏼

When we first started working together, her goal was simple. Learn how to train properly and get stronger in the gym.

But along the way she learned how to fuel her body better, understand her macros, and train with intention.

The result? ⬇️
Fat loss, muscle gain, better posture, better sleep, and a level of confidence she never expected🥲

She started hitting PRs, performing chin ups and pull ups she had not done before, seeing her abs come in, and inspiring the people around her.
Even her kids noticed her strength and progress.
Women at her gym started looking up to her.

And the best part is that this wasn’t about chasing the scale.
It was about becoming the strongest version of herself🙌🏼

When you nourish your body, train hard, and stay consistent, the physique changes naturally follow.
Watching her grow stronger physically and mentally has truly been a pleasure.

This is what happens when you decide to invest in your health and become your strongest self.
Your body changes.
Your confidence changes.
Your life changes.

🔔If you’re ready to invest in yourself and build a body you’re proud of,
📥DM the word "TRANSFORM" for more info.

Mahsa Health and Fitness

03/13/2026

03/12/2026

03/10/2026

03/05/2026

02/25/2026

02/20/2026

02/18/2026

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