StrongHer Girls

StrongHer Girls We teach women how to build strength, from the inside out.

04/09/2026

you’ll never regret showing up for yourself✨what’s one way you’re showing up for yourself today?

04/03/2026

your 9-5 has you busy and your gym sessions need to be efficient🍑✨

here are my top 4 glute builders that are actually going to give you that lean, curvy, muscular look you’re after:
1. Back Squat the foundation. load it up, sit back, squeeze at the top. non-negotiable.
2. Romanian Deadlift hinge, stretch, drive. your glutes AND hamstrings will thank you (eventually lol)
3. Rear Foot Elevated Split Squat the humbler. the body sculptor. the one you will lowkey hate and love at the same time.
4. Hip Abduction Machine glute med work = that wide round shape. don’t skip it just because it looks easy 😭

the gym bbl recipe? progressive overload + consistency > everything else. you don’t need 2-hour workouts. you need smart ones.

save this for your next leg day 🔖 and drop a 🍑 in the comments if you’re adding these to your routine!

03/28/2026

reasons every woman should try strength training👇🏽🩷
stronger bones ✅
faster metabolism ✅
better mental health ✅
reduced injury risk ✅
feeling like the main character ✅✅✅
that’s why x brought the clinic to the girls this women’s history month💪🏽🔥

GirlsWhoLift

I have some super exciting news to share with you all! 🎉 If you’re ready to get your groove on and break a sweat, then y...
02/16/2025

I have some super exciting news to share with you all! 🎉 If you’re ready to get your groove on and break a sweat, then you won’t want to miss this amazing Dance Cardio Class led by the incredible Janeil Mason of ! This is your chance to dance it out and have a blast while getting your heart pumping! 💃✨

Picture this: a judgment-free zone filled with fun beats, positive vibes, and all your girlies ready to shake it like nobody’s watching! Whether you’re a dance diva or a total newbie, this class is designed to get everyone moving and grooving. Janeil is a total powerhouse with the most infectious energy, making sure you’ll leave with a smile on your face and a little more pep in your step!

Not only will you have a blast dancing, but you’ll also be burning those calories and boosting that endorphin game! 💪🏽💖 Dance cardio is not just a workout; it’s a celebration! It’s the perfect way to let loose, relieve some stress, and bond with your fellow 9-5 Baddies in a fun, empowering environment.

So, grab your water bottles, put on your cutest workout gear, and get ready to dance it out with us! You won’t want to miss this chance to feel fabulous and fierce while moving your body to the rhythm!

Ready to join the dance party? You know where to get your ticket cutie🔗😉

Drop a 💃 in the comments if you’re coming, and let’s get hype together, baddies!

Can’t wait to see you all there!

a very Galentine’s day💗🌸🎀💪🏽
02/15/2025

a very Galentine’s day💗🌸🎀💪🏽

If you’re a baddie, keep reading 💖✨Hey baddie!👋🏽Get ready to link up your favorite girls at because we’re throwing a Ga...
02/06/2025

If you’re a baddie, keep reading 💖✨

Hey baddie!👋🏽Get ready to link up your favorite girls at because we’re throwing a Galentine’s Day Intro to Lifting Clinic that is all about lifting ourselves (and those weights) to new heights!

This clinic is totally different from anything we’ve done before. We’re diving into some powerful lifts like the overhead press, hip thrust, and, sumo deadlift. Whether you’re a newbie or a certified muscle mamí, this is your chance to learn movements that’ll have you feeling strong and confident in the gym!

But wait, it gets better! 🎉

This is a Galentine’s Day special event, y’all! I’m talking cute swag bags filled with all the goodies, plus yummy treats to keep our energy up when we’re yapping after all the lifting. It’s all about celebrating our sisterhood while we slay those lifts together.

Now, let’s spill the tea on why lifting is so fab for us! Not only does it help us build muscle and get that strong bod, but it’s also a serious mood booster and confidence builder. You’ll leave feeling empowered AF, knowing you can handle those weights on your own and own that space in the gym like the baddie you are!

So grab your besties and mark your calendars—I can’t wait to see all your beautiful faces at this event! It’s so important to lift each other up and have fun while doing it!

If you’re ready to get down with us, drop a 💪💪🏼💪🏽💪🏾💪🏿 emoji below! Let’s make this Galentine’s Day totally unforgettable!

Catch you soon, cutie! 🥰

In our Barbell Baddie era🏋🏽‍♀️👟💪🏽🩷DM me the word “INTRO” if you want to be the first to know when the next intro to lift...
03/04/2024

In our Barbell Baddie era🏋🏽‍♀️👟💪🏽🩷

DM me the word “INTRO” if you want to be the first to know when the next intro to lifting clinic is happening🫶🏽

Wanna become a Barbell Baddie? Then, you need to come to this event👇🏽The Introduction to Lifting Clinic is an event dedi...
01/17/2024

Wanna become a Barbell Baddie? Then, you need to come to this event👇🏽

The Introduction to Lifting Clinic is an event dedicated to helping 9-5 girlies learn the barbell lifts so that they can feel and be confident + capable of lifting heavy weights. You’ll learn how to lift in a positive environment for women with educated, experienced coaches. Participants will learn how to improve their movement in the gym, optimize their lifts, and connect with women who are interested in strength. You’ll walk out feeling confident, strong, and and capable about your skills both in and out of the gym. You’ll also get some cute swag to rock during your next workout. Get your ticket before we run out! *l!nk in bye-0 for 🎟️*

As we start a new week, it's important to take a moment to set our intentions and goals for the upcoming days. Setting a...
05/15/2023

As we start a new week, it's important to take a moment to set our intentions and goals for the upcoming days. Setting an intention for the week can help us stay focused, motivated, and on track towards achieving our desired outcomes. To help you get started, I wanted to share seven journal prompts to get your mind thinking creatively and positively:

1. What are three things I am grateful for in my life right now?
2. What are my top priorities for the week?
3. What is one new habit I want to develop this week?
4. How can I make someone else's day a little brighter this week?
5. What is something I have been putting off that I can tackle this week?
6. What is one thing I can do to take care of myself this week?
7. How can I challenge myself to step outside of my comfort zone this week?

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🚨Baddie with a Barbell Alert🚨This is my client Danielle who has completed 8 Week Strength & Physique, my signature group...
05/07/2023

🚨Baddie with a Barbell Alert🚨
This is my client Danielle who has completed 8 Week Strength & Physique, my signature group coaching program🥳

She had some targeted nutrition goals, so we worked together again in my 1:1 Transformational Coaching program to crush those goals.

Danielle is a busy therapist who struggled with finding a consistent nutrition routine and strategy that works for her and her lifestyle. Outside of her career, Danielle loves to box, dance, and train Crossfit. She needed a nutrition strategy that made sense for her lifestyle and not that of a 20-something influencer that lives at the gym.

Here’s what Danielle has to say about her time working with me:

“My relationship to fitness has not been linear or cordial. I have not enjoyed the traditional path to fitness such as diets and cardio. But, over the pandemic, my anxiety increased and food became a coping mechanism which led to me gaining significant weight in a short span of time. I reached out to Sal when I felt at my lowest because, more than anything, I wanted to feel confident and in control. I also wanted to find a fitness routine that worked for me and felt sustainable and to work with a coach who didn't create/perpetuate shame.

Sal showed me unconditional positive regard and met me where I was at. She listened to my goals and limits and respected that. She held me accountable with kindness. Through my work with her, I gained a solid routine of tracking my macronutrients, micronutrients, and water intake, ensuring I am mindful of my eating, and incorporating movements I enjoyed (dance, boxing, and Crossfit). This coaching was the thing I needed to jumpstart my loving relationship with my body.”

DM me the word “STRONG” if you’re ready to achieve your fitness goals without making fitness your entire life.

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