Mahsa Health and Fitness

Mahsa Health and Fitness I help people become healthy, fit and strong.

Caught in action 🤔 Always working 😎Bikini: Code: Mahsa #ᴡᴇᴇᴋᴇɴᴅᴍᴏᴏᴅ
04/25/2026

Caught in action 🤔 Always working 😎

Bikini:
Code: Mahsa

#ᴡᴇᴇᴋᴇɴᴅᴍᴏᴏᴅ

04/24/2026

Red light sauna and breathing work has been part of my routine and it’s been worth it👌🏼

I use this time to slow down and actually focus on my breathing and my core.
Not just for how it looks, but to strengthen my stomach from the inside out.
I still train my abs and always encourage core workouts 🙌🏼

This kind of breathing helps build better core control, supports digestion and reduces bloating, brings your body into a more relaxed state so you can recover properly, and helps lower stress.

The red light sauna also supports better circulation, improved recovery, skin health, and overall relaxation.

I always say to stay aware of your core throughout the day!
That alone can make a big difference in strengthening it.

What I’m doing here is vacuum breathing, also known as LPF breathing:

🔔 This is not how you breathe during lifting.
During training you want to brace your core, not hollow it in‼️
(please don't do that as some influencers do just to look good in their videos)!

This is a separate practice focused on connection, control, and strengthening the deep core muscles ⬇️

Here’s a simple way to start:
1️⃣ Sit or stand tall with good posture
2️⃣ Inhale through your nose, expanding your ribs not your belly
3️⃣ Exhale completely
4️⃣ Hold your breath and lift your ribcage, your belly will naturally pull in
5️⃣ Hold for 10 to 20 seconds and repeat 3 to 5 times.

This usually takes me about 15 to 20 minutes and I like to do it in the morning/at night or simply whenever I have time.

There are many different sequences and postures depending on your goal, but this is a simple starting point to help you connect and build awareness first.

Get up and try this a few times a week.
Your core will thank you😊
Let me know how it goes
⬇️

🔔For the new month I’m taking on 4 driven women who want to feel their best over the next 3 to 6 months.
Building confidence, making real progress, and doing it in a sustainable way without extreme restrictions!

If you’re ready to invest in yourself and take action, DM me “READY” to learn more and get started 💪🏼

Jennifer is a mom of 3, works full time, and manages a busy household… and last year she decided to make a change🙌🏼❤️We ...
04/22/2026

Jennifer is a mom of 3, works full time, and manages a busy household… and last year she decided to make a change🙌🏼❤️

We built a plan that actually fit her life.
Training from home first, creating structure around her schedule, and focusing on habits she could stick to long term.

In the first 6 months alone, she built muscle, lost significant amount of body fat and got stronger than ever💪🏼
But more importantly, she built habits that fit her life.

No starving. No extremes. No quick fixes.
Just consistency, structure, and showing up even when she had so many challenges along the way!
And that’s why she continues to progress.

Right now we’re in a maintenance phase, still building, still improving, and continuing to push her potential.

This is what a true transformation looks like.
Not just physically, but becoming stronger, more confident, and more in control🙏🏼

A lot of people say they don’t have time!
Jennifer showed what’s possible when you decide to make it a priority.

I’m so proud of you and everything you continue to accomplish.
You’re an amazing role model for your kids and everyone around you💪🏼❤️

🔔 If this resonates with you & you’re ready to build your strongest, best shape this year with real accountability, structure, and a community that pushes you forward ⬇️

📥 DM me the word “READY” to learn more.

04/20/2026

🔔 Hip thrust setup matters more than people think ⬇️

Let's go over a few things here:

It’s about finding what works best for your body, feeling your glutes the most, and getting stronger there.

At the top, I want my shins around a 90° angle.
If my feet are too far out, I feel more hamstrings.
Too close in, and it shifts more into quads.

I also keep my stance about shoulder width with toes slightly pointed out.
That’s where I feel my glutes the most.
But this can vary ☝🏼
Some people feel better closer, wider, or with feet more straight.

‼️Also keep in mind different machines and setups will change your positioning
On certain variations like rotisserie hip thrust or different hip thrust machines, your feet might naturally be farther away at full extension.
The angles and platforms are not all the same‼️

That’s why it’s not about forcing one exact setup.
It’s about finding what works best for your body, feeling your glutes the most, and getting stronger there.

Control your reps, get full hip extension without overextending your lower back, and stop just going through the motion.

That’s how you actually build your glutes 🍑💪🏼

Which hip thrust set ups/machines are your favorite? ⬇️
I'll pin mine in the comments;)

🔔 Ready to start your transformation journey and be part of a community of strong, driven women?

📥 DM me the word “READY” and let’s see how we can get you to your strongest, most confident self 💪🏼🔥

The goal of this session was to hit all the lower body muscles hard but without beating my body up so much. I’ve been fe...
04/19/2026

The goal of this session was to hit all the lower body muscles hard but without beating my body up so much.
I’ve been feeling beat down lately and wanted to feel totally recovered in a few days.
The exercises that create a lot of muscle damage and leave me feeling sore and drained are variations of lunges and split squats, along with squat and deadlift variations.

We did rotisserie hip thrusts because it protects my low back.
I was very pleased to find that I can still hit 495 lbs for 10 reps. Haven’t done these in ages because I haven’t been training at Glute Lab lately but it’s such a good way to thrust.

Thrusts work the glutes at short muscle lengths and don’t make me sore, so I can do them frequently.
Interestingly, rotisserie thrusts are harder off the floor and easier at lockout, which technically renders it not a true thrust. Hence why we did band kneeling glute isolator afterwards.

These are pure lockout work. And you’re kneeling so it’s just like a hip thrust.
So the two lifts complement each other perfectly (rotisserie for off the floor strength and band kneeling for lockout strength).

We finished off glutes with 2 sets of the gluteator…this machine was unique in that it’s more hip extension and less hip abduction.
This hits all glutes and nothing else…it’s amazing.
So 6 really hard sets of glutes and today I’m not sore at all, so mission accomplished🙌🏼

The remainder of the workout consisted of 3 sets of sissy squats (Bret does them uniquely, I loved them this way) which works the quads and especially the re**us femoris, 3 sets of seated leg curls (Bret had me basically fold in half to stretch them maximally), 1 set of seated hip adduction (you never want to do multiple sets of these if you haven’t done them in a while as they can make you so sore…we did do a hard warm-up set that was a stretching pulse which felt really good) for the inner thighs.

-Rotisserie hip thrusts 2 sets
-Band kneeling glute isolator 2 sets
-Gluteator 2 sets
-Sissy squats 3 sets
-Seated leg curls 3 sets
-Seated hip adduction 1 set

It’s been so relaxing here in Las Vegas.
Been enjoying the peace and quiet while working &training hard💪🏼🔥

04/18/2026

No exercise will triple your glute growth🤷🏻‍♀️

Leaning abduction and seated abduction are both great.
I usually program them separately.
This variation kind of combines both into one rep.

You start slightly leaned forward to get more stretch and load the glutes differently.
As you abduct, you come more upright and shift the tension to a different position.

So instead of doing two separate exercises or a superset, you’re getting both angles in one movement.

What I liked most is the control.
The band pulling you forward adds instability, so you actually have to focus and control every rep instead of just going through the motion 👌🏼

You’ll feel a good stretch and a solid burn.

Would I do it again? Yes.
Is it a magic exercise that’s going to triple your glutes? No.

If my glutes tripled, they’d be about 120 inches around.
That’s not happening naturally. I’d need two BBL surgeries for that😆

Real progress still comes from getting stronger, executing well, and staying consistent 💪🏼

DM me “GLUTES” if you want to build them the right way.

More from camera roll 📸This weekend was so special!So much value and so many moments to share… 
More to come for 😉💪🏼🔔 Re...
04/16/2026

More from camera roll 📸

This weekend was so special!
So much value and so many moments to share… 
More to come for 😉💪🏼

🔔 Ready to start your transformation journey and be part of a community of strong, driven, successful women?

📥 DM me the word “READY” and let’s see how we can get you to your strongest, most confident self 💪🏼🔥

My coaching method is built for long-term health, not short-term fixes.It’s about building strength, confidence, and a h...
04/10/2026

My coaching method is built for long-term health, not short-term fixes.

It’s about building strength, confidence, and a healthy relationship with food that you can maintain for life.
No extreme dieting.
No all-or-nothing mentality.

Yes, we train hard in the gym. Effort matters ☝🏼

If your lifestyle can support training 4-6 days a week, we push.
If right now you can only commit to 2 or 3 days, we make that work too 💪🏼

The goal is progress, not perfection ⬇️

We build strength with the time you have, then improve habits and lifestyle so consistency becomes easier over time.

That means flexibility in training and nutrition without sacrificing time with family, friends, or the life you’ve worked hard to build.

This is about learning how to eat properly, getting stronger, developing confidence, and creating a lifestyle you don’t need a break from.

That’s the STRONG Method.

🔔 If you are an ambitious woman who's ready to build a body you're proud of and want to join a like minded community of successful women ⬇️

📥 DM the word "READY" to apply.

Glute focused Leg Day ⬇️(My actual training session😉)Next leg day I have a more traditional squat pattern to round thing...
04/08/2026

Glute focused Leg Day ⬇️
(My actual training session😉)

Next leg day I have a more traditional squat pattern to round things out.
This session covered all the key movement patterns for full glute development:

Hip thrust
RDL (i'll explain this set up in a separate video)
Reverse lunges
Kickbacks and
Bridged abduction for isolation 👌🏼

Prep has started but the training doesn’t change.
The goal is still the same.
Improve and maintain muscle while getting leaner💪🏼

Progressive overload stays the priority.
More weight, more reps, or better ex*****on than last time.

That’s what actually drives results🔥

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.

04/07/2026

💡If you want real change, at any age...

Training & applying Progressive overload is non-negotiable. 🦾

That doesn’t always mean lifting heavier ⬇️

What matters is that you keep challenging your body.

The foundation stays the same.
Nutrition.
Training.
Consistency.

When your health improves, everything else improves too🙌🏼
Your confidence, your energy, your relationships, your business.

When you feel good in your body, you show up better in every part of life.
The most successful people make time for their health because they understand its impact!

It’s not selfish.
It’s self-respect.

When you take care of yourself, you give more to others, from a place of strength, not burnout🙏🏼

🔔 If you’re a driven woman ready to become that version of you, stronger, healthier, and more confident,
DM the word “READY” to see how I can help you get there💪🏼


04/06/2026

On another episode of what not to do in the gym 🔔

You don’t have to slam the weights when racking them!
We are not impressed 🤦🏻‍♀️

The strongest people in the gym aren’t the loudest!
They’re the ones who move with intention and respect everyone around them.

If this applies to you… fix it!

Happy Monday 💪🏼👊🏼

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