EMPOWERMENT THROUGH STRENGTH: Unlock Your Inner Potential and Thrive with Empowerment Strategies (2024 Guide for Beginners)
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About this ebook
"Empowerment through Strength" is your roadmap to unleashing your inner power and harnessing your strengths to navigate life's challenges with confidence and resilience. This empowering guide offers practical strategies, insightful advice, and transformative exercises to help you cultivate a mindset of strength and self-assurance in every aspect
LIORA EVERHART
Liora Everhart, based in New York City, is a fitness enthusiast and empowerment coach dedicated to helping women unlock their inner strength and achieve their fitness goals. With years of experience in strength training and nutrition, Everhart empowers women to thrive physically and mentally through her expert guidance and motivational coaching.
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EMPOWERMENT THROUGH STRENGTH - LIORA EVERHART
Liora Everhart
Empowerment through Strength: A Woman’s Guide to Fitness
Copyright © 2023 by Liora Everhart
All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.
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Contents
Empowerment through Strength: A Woman’s Guide to Fitness
CHAPTER ONE: Advantages of Strength Training for Women
CHAPTER TWO: Home-Based Strength Training Exercises
Pushing Exercises
Abdominal Exercises
Core Exercises
Glute Exercises
Lunges
Additional Lower Body Exercises
Sample 7-Day Training Plan
Day 1 – Lower Body
Day 2 – Upper Body
Day 3 –Rest
Day 4 – Core
Day 5 – Lower Body
Day 6 – Rest
Day 7 – Core and Upper Body
Strength Training Exercises at Home: Maintain Variety
CHAPTER THREE: Nutrition for Bodybuilding: What to Consume
Clean Eating for Bodybuilding Success
CHAPTER FOUR: Clean Eating Recipes
Breakfast
Lunch
Snacks
Dinner
CHAPTER FIVE: Strength Training Tips for Beginners
END
Empowerment through Strength: A Woman’s Guide to Fitness
A Beginner’s Guide to Bodybuilding for Women
CHAPTER ONE: Advantages of Strength Training for Women
Strength training often appears as a pursuit primarily associated with men in the eyes of many. Women frequently harbor reservations about delving into bodybuilding, apprehensive about the prospect of becoming excessively masculine. Consequently, many women tend to gravitate towards alternative exercise regimens, such as light toning and cardiovascular workouts. While these exercises indeed contribute to fat reduction and muscle toning to some extent, they cannot genuinely reshape your physique unless you incorporate strength training.
Strength Training for Weight Management Every woman aspires to attain that coveted ‘hourglass figure’ and shed excess body fat. Achieving this desired silhouette necessitates a combination of cardiovascular workouts to trim and sculpt core muscles. Engaging in strength training bolsters the muscles in your shoulders and back, resulting in a more defined upper body.
Furthermore, strength training targets your legs and hips, imparting a subtle curvature to the lower body, enhancing your overall appearance.