Episodes
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In this episode of The Pretty Little Lifters Podcast, I’m giving you my hot take on why all MS/HS PE programs should prioritize fitness over sports. I share the benefits of fitness based P.E. programs and the issue with sports based models.
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, we’re chatting with PLL guest Morgan Hernandez! We’ll be talking about…
-teaching P.E. and health in rural Oregon
-teacher side hustles
-prioritizing physical and mental health as a busy teacher and mom
And more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Follow Morgan on IG @mrshernandez_healthandpe and check out her TPT store
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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Missing episodes?
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In this episode of The Pretty Little Lifters Podcast, let’s chat about the basics of protein!
We’ll cover…
-what is protein
-the benefits of protein for women
-how much protein you should consume
-tips on measuring protein
And more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, we’re celebrating 10 YEARS of PLL!!! PLL started in 2014 and it’s been such an awesome experience of building this brand and community.
I’ll be sharing…
-10 top PLL things that brought me joy
-How you can support PLL
-Ways to work with me
and more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m talking with guest Jarvina Routt. Jarvina is a fellow born and raised southern Californian and she’s a competitive thrower at the Highland Games, a wife, and a momma.
We cover the topics:
-How she got involved with the Highland Games (and what are they)
-The importance of celebrating your wins…small and big
-What her training is like to be healthy and strong for throwing
-advice for someone looking to get into a sport or activity that may be niche and not have many women or BIPOC representation in the space
And more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
*BUY NEW PLL Merch here!
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Here are some more resources for you:
Check out Jarvina on IG @jayrouttthrower
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I share a summer break recap of how I spent my 8 weeks off, how I feel about going back to work, and the new change of moving campuses and getting the classroom ready before school starts! (P.S.- I’m not ready to go back!)
Want to support PLL?
*Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
*BUY NEW PLL Merch here!
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Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m joined by holistic nutritionist, Allie of @mexishmami. We cover the following topics in this episode…
-what is a certified holistic nutritionist and what is a nutritional therapy practitioner
-having a thin body does NOT mean you're healthy.
-the importance of food accessibility
-saving money on groceries while still eating healthy-ish
-her experience with breast explants
-and more!
Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Follow our guest Allie @mexishmami
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL and shop the new merch!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m sharing my thoughts on the latest “hybrid training” trend that I’m seeing on IG and TikTok. Have you seen it? I’ll share what it is, why I think it’s trending, and my thoughts on it.
Listen to the episode I referenced in this episode here on the 6 Components of Health-Related Fitness!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m talking with Lilly Roque-Ferrel! Lilly has been teaching P.E. for 7 years and we met on social media and then we actually got to meet in real life at a Nike event here in LA. I loved that she was a Latina, P.E. teacher too and I was actually trying to recruit her to work with me at my school for a couple years, but the timing didn’t work until this last year. I am so excited to have her as a PE colleague and it’s been awesome getting to see her grow as a teacher and coach…she coaches our girls Varsity basketball team and did such an amazing job connecting and coaching our girls. I’m so glad to have her as a colleague and friend.
We cover the topics:
- what inspired her to become a PE teacher.
- tips for other P.E. teachers to be good collaborators as a department and grow a solid, modern program together
-we share our experiences of how we became P.E. teachers
-coaching sports
And more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Follow Lilly on IG @pewithmissferrel
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, it’s part 2 of the perimenopause episode! I’m sharing about my recent appointment with a new integrative medicine provider. I share the cost, how my 90 minute appointment went, the initial plan of action that’s best for me right now, and more. If you’re in your 30’s or 40’s, this part two episode is especially for you!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Perimenopause resources: @drmaryclaire @menopause_doctor @drvondawright @drjolenebrighten
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m joined by LA based writer, performer and four-time Emmy Award-winning television journalist, Cole Kazdin. Cole has written for VICE, TIME, The New York Times, Los Angeles Times, Los Angeles Magazine, The Daily Beast, MEL Magazine, Cosmopolitan and many others, and has produced for Good Morning America, Nightline and World News Tonight.
Her first book, What's Eating Us: Women, Food, and the Epidemic of Body Anxiety that reveals disordered eating as an epidemic crisis killing millions of women and shares her personal experience with disordered eating. We chat about her personal story that inspired this book and the gaps in health care when it comes to disordered eating.
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Follow Cole on IG or check out her website here
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m sharing what perimenopause is and my experience with it.
Let's face it, our bodies change throughout our lives, and perimenopause is a big one. It's the lead-up to menopause, lasting anywhere from four to ten years, and it can bring on a rollercoaster of symptoms. But fear not! By understanding what's happening and making some smart tweaks to your lifestyle, you can absolutely navigate this transition feeling strong and healthy.
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Perimenopause resources: @drmaryclaire @menopause_doctor @drvondawright @drjolenebrighten
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m joined by Ashli Pollard. Ashli is an entrepreneur and founder of Dial Zero Marketing, Team AP Consulting, The Doers Membership, Cocky Ventures, created Me Time (the morning routine kit) and hosts the podcast the Unfiltered Entrepreneur. Ashli is bold, confident, ambitious, and smart and I love seeing her grow her businesses and lift other women up with her!
We cover the topics:
-how she started her business.
-one of her mindset mantras that I love
-being a critical consumer of marketing
-confidence and showing up authentically
-advice for women looking to level up, make more money, or move forward with business ideas that they’re nervous to move forward with
And more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Follow Ashli Pollard on IG @teamapconsulting and her podcast The Unfiltered Entrepreneur
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, let’s chat about periods and cycle syncing! I’m going to be sharing my thoughts about working out during your period. In the past couple years, I saw so much content online about the do’s and don’ts of training on your cycle and it became very trendy content and buzzworthy….and after going through the information I’ve seen and evaluating my personal experience as well as clients, I have my ideas to share with you since some of you have specifically reached out on this topic. I’ve seen both sides of the spectrum…some say you should do no exercise on your period and others say carry on with your movement.
We’ll cover…
-an overview of the menstruation phases and energy levels
-the benefits of working out on your period
-how to incorporate movement during your menstrual phase
-what is cycle syncing
-the benefits of cycle syncing
-and more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m talking with Mikayla Campbell. I met Mikayla when we both were a part of an awesome Nike event a couple years ago. Mikayla is a Nike Wellness Collective trainer and is a yoga instructor at a couple LA studios and for special events. I recently took a hot yoga class from her and it was awesome! I love her energy, how she explains things, and she drops some awesome gems of wisdom in her classes too.
We cover the topics:
-the benefits of yoga
-tips for people nervous about trying hot yoga
-why diversity and representation are important in the yoga industry
And more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Follow Mikayla on IG @mikayyylaaa
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m sharing my personal experience with anxiety.
I’ll give an overview of…
-what anxiety is
-general anxiety symptoms
-when to see a doctor
-my personal experience with anxiety
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m talking with Dr. Leada Malek. Leada is a sports physical therapist based in the bay area who shares simple tips for the athlete and active person. Leada is a doctor of physical therapy, a board certified sports clinical specialist, an NSCA certified strength and conditioning specialist, an adjunct faculty advisor, with 7+ years experience in physical therapy and 10+ years in fitness. Her main practice areas are collegiate/elite athletes and dancers, orthopedic and sports injuries, post-operative care, wellness, and general fitness. She also wrote the book “The Science of Stretch.” Leada’s human first approach is so refreshing!
We cover the topics:
-how physical therapy can look for people
-is gym therapy?
-making exercise/gym your whole personality
-how social media misrepresents real health and wellness determinants
-tips do you have for people to be consistent with PT and have patience for pain relief
And more!
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
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Here are some more resources for you:
Check out Dr. Malek’s book “The Science of Stretch” and follow her on IG @drmalekpt
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, we're talking about physical health and health literacy!
I’ll give an overview of…
-what is physical literacy
-what is health literacy
-why they’re important
-a simple refresher of the scientific method and how it can help you be a critical consumer
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Follow
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, we’re talking with parents Andrea and Kalei about their experience advocating for change in their teens’ P.E. program. I connected with Andrea via Instagram and she was telling me about how she liked what I was doing with my PE program and how she saw some red flags with her kids PE programs. Her and her partner Kalei decided to do something about it and they’re here to share with you what they did to advocate for change in their school’s PE programs and what parents can do if they also need to advocate for change.
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
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In this episode of The Pretty Little Lifters Podcast, I’m sharing what my training has been like for the last 12 months and why I’ve had a couple shifts and how I knew it was time to switch it up. Check out….
- what my next plans are fitness wise
-some signs for you to be aware of to know when it may time to switch things up
-things you can change to help with this
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Want to support PLL? Subscribe to the podcast and head over to this show page to leave a 5 rating & review to help us grow!
------------
Here are some more resources for you:
Follow
Visit The Pretty Little Lifters website to join the mailing list and learn more about PLL!
Subscribe to the PLL YouTube channel for some workout ideas and how to videos on movements
Follow PLL on Instagram and TikTok for more fitness and health content
Teachers, want a lesson on the 8 Dimensions of Wellness for your students or staff? Visit the PLL Teachers Pay Teachers store! There's also a free Self-Care Challenge there as well as other content!
*You are awesome and thanks for being here!
- Show more
