Hot Pineapple PT

08/12/2025

SCULPT 8 Week Transformation Challenge (Home edition) is HERE!.😀

Welcome to your 8-Week Transformation Challenge designed specifically for women over 40! 🔥This program features upper and lower body split training with all...

13/10/2025

10 Strength Training Tips for Women over 40

https://youtu.be/4UYkGRcmuVQ?si=ecJ-B64SMV4-_Kp5

Starting strength training after 40? Here are the 10 essential tips I wish someone told me when I began my fitness journey. Whether you're a complete beginne...

25/09/2025

Feeling overwhelmed by nonstop responsibilities or work stress? Take just 9 minutes with me to melt away tension and calm your anxious mind. This gentle stretching routine—paired with deep, mindful breathing—helps reset your nervous system, reduce anxiety, and create a peaceful sense of calm.

Feeling overwhelmed by nonstop responsibilities or work stress? Take just 9 minutes with me to melt away tension and calm your anxious mind. This gentle stre...

04/09/2025

ARE YOU READY TO FEEL UNSTOPPABLE?

🌟 Ready to feel unstoppable? Press play, join our community, and SUBSCRIBE for more quick empowerment routines that put YOU first!

03/09/2025

NEW WAY to build your self-love & confidence

Ready to transform your energy in just 15 minutes? This powerful morning routine is made for women 45+ who crave confidence, resilience, and a fresh start. A...

02/09/2025

Ready to manifest confidence, energy, and self-love in just 5 minutes? This gentle morning routine blends uplifting movement, powerful affirmations, and crown chakra activation—perfect for women over 45 who want to start their day with intention and empowerment. No equipment needed—just you, your beautiful spirit, and a few minutes to awaken your inner strength.
Join in to:
Set positive intentions for your day
Gently awaken your body with safe, accessible movements
Connect with your inner wisdom and confidence
Drop a 👑 in the comments and share your intention word for today! Subscribe for more manifestation, movement, and spiritual wellness designed for the wise woman within you.

Ready to manifest confidence, energy, and self-love in just 5 minutes? This gentle morning routine blends uplifting movement, powerful affirmations, and crow...

02/09/2025

I”M BACK WITH LITTLE TWIST

Check out my new YouTube channel here 😀🍍

By staying tall, wearing your crown, and choosing you, you manifest confidence, resilience, and the courage to prioritize yourself. I am still on that journey, learning to recognize my inner strength, connect with my angels, spirit guides, and higher self, and harness the power of manifestation to c...

11/04/2023

With your busy schedules, I know how challenging can be to find time for longer workouts. So, get your dumbbells, bottle of water and join me in.

This time dumbbell complex allows you to fit in a quick and effective workout that can be done anywhere at any time. All you need is 10min.

Strength training, like the 10-minute dumbbell complex, helps you to build and maintain your muscle mass, which is essential for your overall health and fitness.

It improves your bone health, as includes weight-bearing exercises, which help to improve bone density, reducing the risk of osteoporosis, which is a common concern for us women over 40.
It boosts your metabolism and get ready to burn 150cal more that day.

This 10-minute dumbbell complex is a full-body workout that targets multiple muscle groups, improving your overall fitness, and helping to feel stronger and more confident days, years, life to come. 😊
https://youtu.be/tBU3SKIxWNU

You got this Hot Pineapple xo

With your busy schedules, I know how challenging can be to find time for longer workouts. So, get your dumbbells, bottle of water to supercharge your day wit...

03/04/2023

Back to the basic - Deadlift Part 2: Basic Stand and Hip Hinge

Welcome in Episode 2 Back To The Basic – Unlock The Power of Deadlift. If you watched the Episode 1, we were going through stretching and mobility which is i...

30/03/2023

One of the main reasons I love incorporating foam rolling into my stretching is that foam rolling is a form of self-massage that can help to release tight muscles and increase range of motion. Using a foam roller on the hip muscles can be particularly beneficial, as you may experience tightness in this area due to prolonged sitting behind the desk or other of your or lifestyle factors.

Unlock the secret to looser hips and Increase Range of Motion by applying pressure to tight or restricted areas of muscle tissue with just one tool - the foam roller. This can help to break up adhesions and improve blood flow to the area. This can help to increase mobility and reduce pain and stiffness in the hips or possibly in your lower back.

When using a foam roller on the hips, it is important to focus on the areas that feel the most tight or restricted. This may include the outer hips, hip flexors, or glutes, specifically piriformis muscle. By gradually applying pressure to these areas and rolling back and forth approximately 10 sec in each area, you can help to release tension and improve mobility in your hips.

That’s why, I believe, foam rolling can be a helpful tool for you to improve your hip mobility and reduce pain and stiffness in your hips. However, it is important to use proper form and technique when using a foam roller, and to consult with a healthcare provider if you have any underlying medical conditions or injuries.

Unlock the Secret toOne of the main reasons I love incorporating foam rolling into my stretching is that foam rolling is a form of self-massage that can help...

14/03/2022

23/02/2022

I hope you have been enjoying my Happy sitting Wednesdays so far.

Well, after all sitting is not going anywhere, and if we need to sit lets to it right.

Last 3 weeks I covered 2 main stability muscle groups; Core and Glutes, you should be focusing on to keeping them engaged not only due to sitting. I described importance of back muscles and how they help to your posture and overall spine stability.

This final week of Happy Sitting Wednesday I would like to dedicate this to stretching. I know I need to stretch more when I sit longer. With a regular stretching you will:

🌸 avoid lower back, shoulder and neck pain

🌸 help blood circulation
improve your posture

🌸level up your energy level after sitting long time in the same position and so much more

In this video I will show you my 4 favourite sitting stretches. 😊