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Dr. Susie | PT, DPT

susie_squats is one of the top Sport/Fitness influencer in United States with 44802 audience and 1.58% engagement rate on Instagram. Check out the full profile and start to collaborate.

Audience

44.8k

Engagement Rate

1.58%

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I must know: Are you team Coke? Or Pepsi? I think my stance is Read More

Make your own damn sunshine sweetheart☀️

No thought-provoking, super long caption today. Just feeling grateful for the ability to find happiness in all aspects of life, no matter my circumstances.

It’s amazing how you shine from within when you create your own happiness, emit positive vibes, & surround yourself with people who do the same?

Happy hump day lovelies!

suit - @aerie

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#aeriereal #suntan #sunnysideup #happinessisfree #happinessishomemade #createyourownreality #createyourownhappiness #poolsidechillin #neonyellow #legionofboom #oklahomasooners #raybansunglasses

Make your own damn sunshine sweetheart☀️

No thought-provoking, super long caption today. Just feeling grateful for the ability to find happiness in all aspects of life, no matter my circumstances.

It’s amazing how you shine from within when you create your own happiness, emit positive vibes, & surround yourself with people who do the same?

Happy hump day lovelies!

suit - @aerie

————————————————
#aeriereal #suntan #sunnysideup #happinessisfree #happinessishomemade #createyourownreality #createyourownhappiness #poolsidechillin #neonyellow #legionofboom #oklahomasooners #raybansunglasses

Make your own damn sunshine sweetheart☀️ No thought-provokin Read More

These two photos were taken on THE SAME DAY - & I’m flawless in both.

The number of messages I received the other day after posting on my story about how lower belly “pooches” & rolls when you sit are normal was both humbling & eye opening.

Yes, I’m considered to be a “thinner” female who has the luxury to effortlessly pose in order to create an aesthetically pleasing figure - and this nothing wrong with that.

But if I were to only post posed pictures, I’d be a lie & a fraud because that’s not how my body looks when I fall asleep in a car on the way home from fishing.

I want you guys to value my content & come to my page because you know you’re getting the real deal - the cute posed pics, loads of knowledge, and the authentic, genuine Susie who has a lower belly pooch & belly rolls because ITS NORMAL & should be NORMALIZED.

Imagine how much better of a place this platform would be for mental health & body image if more “prevalent” females shared both how they look while posed & just chillin?

My advice? If following an account & seeing perfectly chiseled bodies all the time lowers your self-esteem, then tap the unfollow button. These women are only interested in posting their highlight reels.

You are worth way more & bring more value to this earth than a 6 pack of abs?

suit - @boutinelababes
@1stphorm link in bio

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#normalizenormalbodies #lovetheskinyourein #highlightreel #beunapologeticallyyou #instavsreality #therealme #boutinelababe #selfimage #positivethought #positiveselfimage #loveyourbodynow #bodyfatpercentage #selfesteemboost #chooks #lawtonoklahoma

These two photos were taken on THE SAME DAY - & I’m flawless in Read More

My “boring” workouts are what get me results & here’s why:

People switch up their workouts too often, especially those who get most of their inspiration from instagram since insta is comprised of LOADs of swipe through workouts utilizing low load, same reps, and same sets.

You see a “cool” workout, you try it for a week, then you switch to a different routine when you see *insert big time influencer here* doing it.

I do the SAME workout routine for an entire MONTH before making MINOR changes. This is one of the reasons I stopped posting so many full workouts. Because I DO THE SAME ONES?

Swipe workouts don’t build mass.
Same reps & sets don’t get your stronger.
Switching up your workouts doesn’t result in hypertrophy.

You know what DOES all these things? A consistent workout routine where you’re doing the same or similar workouts with pyramid sets, drop sets, varying weight, working til failure, etc, for an extended period of time.

Here’s my current leg day until @em.smithfit switches it all up here soon?

1️⃣dynamic warm up
2️⃣back squats - pyramid set with increasing weight & decreasing reps
3️⃣hip thrusts - pyramid set with increasing weight & decreasing reps
4️⃣KB sumo deadlift to goblet squat - 4 sets, varying reps
5️⃣static lunges - pyramid set with increasing weight & decreasing reps to failure
6️⃣sidelying leg lifts - 3 sets to failure on each side
7️⃣recovery stretching & foam rolling
8️⃣Phormula-1 Root Beer Float + Ignition + Creatine shake to maximize my recovery & results - link in bio!

Each week, I aim to increase my weight and/or reps. Then I patiently wait for some baller results!

outfit - @freespiritoutlet
shoes - @nikewomen
post workout stack - @1stphorm link in bio

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#freeyourspirit #compoundexercises #barbellworkout #barbelllife #freeworkout #fullworkout #legdayeveryday #hypertrophy #iam1stphorm #1stphormathletesearch #fitnessgirlsmotivation #grindandbegrateful #oklahomastate #oklahomastateuniversity #transphorm

My “boring” workouts are what get me results & here’s why: Read More

Another day, another forced pet photo shoot?

Behind every good photo with my pups, there at least 27 other ones that look like this?

Idk what’s more fun, getting that ONE good photo, or just enjoying the process and all the laughs in finally getting it.

Honestly, that concept is how I love to live my life. Setting goals is GREAT. But if you don’t enjoy the process, learn to grow, & have all the laughs along the way, then you’re doing it all wrong.

So have fun, be okay with where you are, know perfection isn’t a thing, and then you’ll be too busy enjoying it all that the results will just fall into place.

Just some thoughts this morning? Happy Saturday lovely humans!

outfit - @paragonfitwear

#petsarefamily #furkids #weightliftingwomen #redheelersofinstagram #redheelermix #labsofinsta #normalizenormalbodies #trusttheprocess #enjoythejourney #goalsetter #dogmomproblems #fitnessgoal #saturdayworkout #saturdaystyle

Another day, another forced pet photo shoot?

Behind every good photo with my pups, there at least 27 other ones that look like this?

Idk what’s more fun, getting that ONE good photo, or just enjoying the process and all the laughs in finally getting it.

Honestly, that concept is how I love to live my life. Setting goals is GREAT. But if you don’t enjoy the process, learn to grow, & have all the laughs along the way, then you’re doing it all wrong.

So have fun, be okay with where you are, know perfection isn’t a thing, and then you’ll be too busy enjoying it all that the results will just fall into place.

Just some thoughts this morning? Happy Saturday lovely humans!

outfit - @paragonfitwear

#petsarefamily #furkids #weightliftingwomen #redheelersofinstagram #redheelermix #labsofinsta #normalizenormalbodies #trusttheprocess #enjoythejourney #goalsetter #dogmomproblems #fitnessgoal #saturdayworkout #saturdaystyle

Another day, another forced pet photo shoot?

Behind every good photo with my pups, there at least 27 other ones that look like this?

Idk what’s more fun, getting that ONE good photo, or just enjoying the process and all the laughs in finally getting it.

Honestly, that concept is how I love to live my life. Setting goals is GREAT. But if you don’t enjoy the process, learn to grow, & have all the laughs along the way, then you’re doing it all wrong.

So have fun, be okay with where you are, know perfection isn’t a thing, and then you’ll be too busy enjoying it all that the results will just fall into place.

Just some thoughts this morning? Happy Saturday lovely humans!

outfit - @paragonfitwear

#petsarefamily #furkids #weightliftingwomen #redheelersofinstagram #redheelermix #labsofinsta #normalizenormalbodies #trusttheprocess #enjoythejourney #goalsetter #dogmomproblems #fitnessgoal #saturdayworkout #saturdaystyle

Another day, another forced pet photo shoot?

Behind every good photo with my pups, there at least 27 other ones that look like this?

Idk what’s more fun, getting that ONE good photo, or just enjoying the process and all the laughs in finally getting it.

Honestly, that concept is how I love to live my life. Setting goals is GREAT. But if you don’t enjoy the process, learn to grow, & have all the laughs along the way, then you’re doing it all wrong.

So have fun, be okay with where you are, know perfection isn’t a thing, and then you’ll be too busy enjoying it all that the results will just fall into place.

Just some thoughts this morning? Happy Saturday lovely humans!

outfit - @paragonfitwear

#petsarefamily #furkids #weightliftingwomen #redheelersofinstagram #redheelermix #labsofinsta #normalizenormalbodies #trusttheprocess #enjoythejourney #goalsetter #dogmomproblems #fitnessgoal #saturdayworkout #saturdaystyle

Another day, another forced pet photo shoot?

Behind every good photo with my pups, there at least 27 other ones that look like this?

Idk what’s more fun, getting that ONE good photo, or just enjoying the process and all the laughs in finally getting it.

Honestly, that concept is how I love to live my life. Setting goals is GREAT. But if you don’t enjoy the process, learn to grow, & have all the laughs along the way, then you’re doing it all wrong.

So have fun, be okay with where you are, know perfection isn’t a thing, and then you’ll be too busy enjoying it all that the results will just fall into place.

Just some thoughts this morning? Happy Saturday lovely humans!

outfit - @paragonfitwear

#petsarefamily #furkids #weightliftingwomen #redheelersofinstagram #redheelermix #labsofinsta #normalizenormalbodies #trusttheprocess #enjoythejourney #goalsetter #dogmomproblems #fitnessgoal #saturdayworkout #saturdaystyle

Another day, another forced pet photo shoot? Behind every good p Read More

Being strong doesn’t start in the gym. It starts in your head.

Start with loving your body in its current state, & not trying to create the “body of your dreams.”

Start with finding happiness in your everyday life, & not finding an “escape” at the gym.

Start with caring less about what other people think of you, & not always trying to be the one who fits in.

Start with addressing your emotions, & not using the gym to ride an endorphin high.

Start with finding a counselor, & not using the gym as your only source of “therapy.”

Start there. That’s REAL strength.

outfit - @balanceathletica

#strengthquotes #strengthathlete #strongmindset #strongfirst #strongisbeautiful #balanceathletica #findyourbalance #choosept #therapysession #loveyourflaws #selflovetips #americanflags #crosstrain #glowups #goldenhourlight #takecareofyou

Being strong doesn’t start in the gym. It starts in your head.

Start with loving your body in its current state, & not trying to create the “body of your dreams.”

Start with finding happiness in your everyday life, & not finding an “escape” at the gym.

Start with caring less about what other people think of you, & not always trying to be the one who fits in.

Start with addressing your emotions, & not using the gym to ride an endorphin high.

Start with finding a counselor, & not using the gym as your only source of “therapy.”

Start there. That’s REAL strength.

outfit - @balanceathletica

#strengthquotes #strengthathlete #strongmindset #strongfirst #strongisbeautiful #balanceathletica #findyourbalance #choosept #therapysession #loveyourflaws #selflovetips #americanflags #crosstrain #glowups #goldenhourlight #takecareofyou

Being strong doesn’t start in the gym. It starts in your head. Read More

All smiles for TIE DYE! ? Who set their alarms for this @hydrojug sleeve re-release on Saturday?!

If you’re looking for a way to increase your daily water intake, a pretty lil @hydrojug can help with that.

I usually aim for at LEAST one jug per day (which is a half gallon aka 8 glasses of water), but my COACH THAT I HIRED (s/o to @em.smithfit ) wants me drinking a GALLON - so I got some werk to do bbs.

It’s so hard to drink water when you’re working with patients all day while wearing 2 masks & goggles though?

Drinking more water is the simplest best thing you can do for your body.

Here are 5 reasons why you need more agua in your life:

1️⃣ You Are Training - Aim for at least a half gallon to a gallon each day!

2️⃣ Water Clears Out Toxins - water is especially important when following a high-protein diet, as it removes excess nitrogen, urea, and ketones.

3️⃣ Water REDUCES Fluid Retention - Crazy, I know. When water is in short supply in the body, it hoards it!

4️⃣ Water Helps Metabolize Fat - Without water, the kidneys can’t function properly. When this happens, some of the load is transferred to the liver (the liver metabolizes stored fat for energy). If the liver is doing some of the kidneys work, it burns less fat.

5️⃣ Increased Physical Strength - Low to moderate dehydration causes a significant reduction in muscular endurance and power output on weight lifting exercises. If you train in dehydration, you are only training at 80% (maybe 90%) of your potential.

DRINK YOUR WATER BABES! & make sure to use my code Susie10 at checkout on Saturday at 11am CST to snag the cutest jug sleeve on the planet.

scrubs - @wearfigs

#hydrateyourself #hydrationiskey #hydrationstation #drinkyourwater #hydrojug #gallonofwater #physicaltherapist #healthcareprofessional #weareallinthistogether #wearfigs #halfgallon #gallonchallenge #fatlosshelp #patientcare #scrublife

All smiles for TIE DYE! ? Who set their alarms for this @hydrojug sleeve re-release on Saturday?!

If you’re looking for a way to increase your daily water intake, a pretty lil @hydrojug can help with that.

I usually aim for at LEAST one jug per day (which is a half gallon aka 8 glasses of water), but my COACH THAT I HIRED (s/o to @em.smithfit ) wants me drinking a GALLON - so I got some werk to do bbs.

It’s so hard to drink water when you’re working with patients all day while wearing 2 masks & goggles though?

Drinking more water is the simplest best thing you can do for your body.

Here are 5 reasons why you need more agua in your life:

1️⃣ You Are Training - Aim for at least a half gallon to a gallon each day!

2️⃣ Water Clears Out Toxins - water is especially important when following a high-protein diet, as it removes excess nitrogen, urea, and ketones.

3️⃣ Water REDUCES Fluid Retention - Crazy, I know. When water is in short supply in the body, it hoards it!

4️⃣ Water Helps Metabolize Fat - Without water, the kidneys can’t function properly. When this happens, some of the load is transferred to the liver (the liver metabolizes stored fat for energy). If the liver is doing some of the kidneys work, it burns less fat.

5️⃣ Increased Physical Strength - Low to moderate dehydration causes a significant reduction in muscular endurance and power output on weight lifting exercises. If you train in dehydration, you are only training at 80% (maybe 90%) of your potential.

DRINK YOUR WATER BABES! & make sure to use my code Susie10 at checkout on Saturday at 11am CST to snag the cutest jug sleeve on the planet.

scrubs - @wearfigs

#hydrateyourself #hydrationiskey #hydrationstation #drinkyourwater #hydrojug #gallonofwater #physicaltherapist #healthcareprofessional #weareallinthistogether #wearfigs #halfgallon #gallonchallenge #fatlosshelp #patientcare #scrublife

All smiles for TIE DYE! ? Who set their alarms for this @hydrojug Read More

Limited ankle mobility can mess up your SQUAT, your GAIT, your ability to RUN, & so much more!

Make sure to SAVE for later & SEND to a friend who needs this!

People tend to complain about reduced ankle mobility during one lift in particular: the squat—specifically, the bottom of the squat.

At the bottom, your ankles need to be fully flexed, known as dorsiflexion. If your range of motion is limited, you won't be able to squat past parallel without compensations.

Several studies have been published that shown that limited dorsiflexion impacts many of our functional movement patterns, such as the squat, single-leg squat, lateral step down, and even landing from a jump.

Consistently doing these FOUR moves will help you get the ankle mobility you want & need!

1️⃣Talocrual Self-Mobilization: loop a thick band around your ankle & dynamically move into more dorsiflexion - yes, get that knee over those toes!

2️⃣Deep Squat Figure Eights - drip down low & move over and around with your lower body on one side, then to the other.

3️⃣Dynamic Calf Stretch - press one heel down while the other knee bends & you come up on your toes, then alternate!

4️⃣Ankle PAILS/ RAILS - press down into your lower leg, that is dorsiflexed, for 30 seconds, then pull your toes $ foot upwards isometrically for 5 seconds - then push more into dorsiflexion.

Try these out before your next leg day or run & you’ll immediately notice the difference!

outfit: @paragonfitwear

#anklemobility #anklerehab #choosept #mobilitytraining #mobilityexercises #mobilitywod #instadoctor #paragonfitwear #functionalpatterns #kinstretch #frc #movebetter #clinicalathlete #physiotherapist #ankle #prehab #dptstudent

*this post is for educational purposes only. If you’re in pain, please seek professional medical advice from your local physical therapist*

Limited ankle mobility can mess up your SQUAT, your GAIT, your ab Read More

Because when you stop & look around, life is pretty dang beautiful.

Get outside.
Go hike a new trail.
Feel your heart pounding.
Go boulder hopping for the first time.
(Almost fall off a boulder.)
Find some caverns.
Count your blessings.
Be thankful for your health.
Be thankful you can WALK.
Slow down.
Be present.
Reflect.
Disconnect from all life’s distractions.
And freaking SMILE.

It’s up to YOU to see the beauty in everyday things? Happy Monday lil beauties!

pack - @ospreypacks
boots - @teva
shorts - @gymsharktrain
top - @balanceathletica

#gratitudeattitude #balanceathletica #gymsharkwoman #hikersofinstagram #hikemoreworryless #hikelikeagirl #ospreypacks #outsidefitness #getoutdoorsmore #wichitamountains #wichitafallstx #trailhead #boulderingbabes

Because when you stop & look around, life is pretty dang beautiful.

Get outside.
Go hike a new trail.
Feel your heart pounding.
Go boulder hopping for the first time.
(Almost fall off a boulder.)
Find some caverns.
Count your blessings.
Be thankful for your health.
Be thankful you can WALK.
Slow down.
Be present.
Reflect.
Disconnect from all life’s distractions.
And freaking SMILE.

It’s up to YOU to see the beauty in everyday things? Happy Monday lil beauties!

pack - @ospreypacks
boots - @teva
shorts - @gymsharktrain
top - @balanceathletica

#gratitudeattitude #balanceathletica #gymsharkwoman #hikersofinstagram #hikemoreworryless #hikelikeagirl #ospreypacks #outsidefitness #getoutdoorsmore #wichitamountains #wichitafallstx #trailhead #boulderingbabes

Because when you stop & look around, life is pretty dang beautifu Read More

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