Look back at it.
I have to say one of the best ways to grow the glutes is by eating more, running less if you’re a former sprints lover like me, choose the stairmaster more for cardio.
All of these were key for me to grow bigger glutes aka junk in the trunk except I fuel up with predominantly healthy foods now over doing a dirty bulk so I keep my gut health in check too. Hope these tips help you as well!
2023-02-23 16:38:59 +0000 UTC
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The Vertical Leg Press is one of my favorite leg machines. It places more emphasis on the glutes and hamstrings. This is a high intensity leg strengthening specialty machine that is surely going to make you feel the burn. 🔥 Try it out if your gym has one and let me know what you think.
2023-02-23 01:18:42 +0000 UTC
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Plank holds are great for gaining core strength and building up your bodies stability. You can do these literally anywhere from the comfort of your own home or while you’re on vacation. No equipment is necessary just grab your fine self and let’s plank.
2023-02-21 15:38:15 +0000 UTC
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Walking lunges for days!
These are great when you want to sweat and feel the burn when you don’t have any equipment nearby. You can also add dumbbells if you would like to make it more challenging. Either way you’re going to slay your sweat sesh with this exercise.
2023-02-20 20:03:19 +0000 UTC
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Spring Cleaning. Put in the work now so you can have the body you want this spring & summer. There is still plenty of time to clean up your diet aka toss the processed garbage in your pantry and start being consistent with your routine. Because I can tell you that I as someone who used to run to these quick fixes in hopes of cuttings corners quicker they do not work.
The majority of quick fixes are meant to leave you feeling malnourished, drained, fatigued, irritable, moody and doing the yo-yo dieting. The way to real results is by doing what it really takes proper nutrition and hitting the gym on the regular. You ready to make some serious changes?
2023-02-19 12:50:52 +0000 UTC
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Stretching and relaxing after a long day of shooting content in my new fits.
I’m absolutely loving listening to my body and intuitively doing things accordingly.
Today I rode the bike for a 15 min quick cardio sesh. Then lifted during my shoot on and off for a few hours. Now I’m taking the night to work write fitness plans and get ready for tomorrows shoot. Stay tuned bout to launch 🚀 a whole lot of epic content your way.
Have a great weekend! Xoxo
2023-02-18 23:16:10 +0000 UTC
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Instead of mic drop, let’s see those glutes drop. Squats do a 🍑 good helping to make it rounder, firmer & perkier.
The Smith Machine is better for targeting your glutes and hamstrings.
You’re going to place your feet about 3-6 inches in front of the bar.
Keep your legs hip distance apart.
Shift your weight backwards into your heels.
Brace your abs as you begin to lower into a squat.
Keep your head and spine in a neutral position.
Your knees should be as close to 90° as possible.
Squeeze your glutes on the way up.
Complete the desired amount of reps per set.
2023-02-17 15:02:41 +0000 UTC
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It’s time to perfect our push ups.
Most people tend to get there form incorrect on this exercise specifically. So let’s get down to the bottom of keeping good form!
Make sure your core is engaged.
Squeeze your glutes.
Back should be flat not arched.
Maintain the pressure through your hands.
Bend elbows to lower to your body to the ground.
Your head, chest and hips will lower simultaneously.
Hips and torso should be kept straight like a plank.
Don’t let the body dip below a 90 degree angle with the shoulders, and don’t let your shoulder blades wing out.
Keep your elbows inward when lowering body on the way down to push back up.
Ready, set, PUSH UP.
2023-02-16 16:14:55 +0000 UTC
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Part of living a healthy & active lifestyle means not only worrying about what the scale tells you when it comes to your weight, or how much you can lift in the gym. What matters most is that you take your vitamins, get good sleep, limit processed foods, focus on eating, predominantly, healthy meals, drink enough water daily, catch a little sunlight every day, reduce sedentary ways, and getting outside in nature.
All of these contribute to you being an overall healthier person and living a higher quality of life.
2023-02-15 16:01:58 +0000 UTC
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2023 Valentine’s Day Edition🌹 You’re not going to want to miss these shots hot off the press. Cheers to enjoying a magically satisfying 💌 Valentine’s. Xo
2023-02-14 15:55:36 +0000 UTC
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Happy Valentine’s Day! Whether you’re single or taken I hope you cherish this day as we should everyday. Take a little extra time today to reflect on where your strengths and shortcomings are. How do different areas of your life look when it comes to self love, confidence, communication, relationships, embodying the person you wish to come and attract into your life.
The saying goes how you do one thing is how you do everything. So in that case focus on building up not only your muscles, but also the important aspects of life in order to complete the puzzle according to how you really desire to live it.
Make a promise to yourself to treat yourself right regardless of how anyone else chooses to. Own your goals and follow through on the effort it takes to achieve them. Expand on areas where you can improve and never stop striving to become a better human, lover, sibling, friend, etc. It all starts with the magic of being you.
Cheers 🥂
2023-02-14 14:39:47 +0000 UTC
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Single Arm Seated Row for a little back in action.
Better Posture
Increased Strength & More Core Stability
Strengthened Upper Back
More Defined Back Definition
These are just a few of the things this exercise helps with. If you could benefit from it, then let’s go lift. 💪🏽
2023-02-13 16:11:21 +0000 UTC
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Happy SuperBowl Sunday weekend. I hope you don’t forget to stop and smell the roses 🌹 aka enjoy the sweet moments of life you get the privilege of creating.
Sometimes we can all get caught up in the grind of life, that it may be easy to miss out on the fulfilling joys of spending fun moments making memories with the ones we care about most. A stale routine will also lead to burnout. So let’s avoid that at all costs shall we?!
So today whether you’re training or not. I actually have all weekend and it feels incredible. I hope you take time to do something fun for yourself. Attend an event, spend time with friends, complete some self care. Relaxation and rewarding yourself is also necessary. We aren’t robots, and weren’t meant to act like it. So in the fun of switching things up get out there, let go a little and LIVE.
2023-02-12 16:41:07 +0000 UTC
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🔥 Weighted Glute Kickbacks make for a great way to work your glutes. If you want an easier alternative you can do them without weights. A more challenging alternative way would be on the machine kicking it up a notch by raising the weight. Remember to squeeze on the way up or out if using a machine to really feel the burn.
2023-02-11 16:43:43 +0000 UTC
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Eat clean because your body will thank you and go the extra mile later on.
It will help boost your immunity. Opt for organic whole foods when you can. They will help strengthen your bones, perform better in the gym, supports your muscles. Your body will become more regular often times with less bloating, help contribute to a better overall mood.
The list goes on, so grab a healthy dish and let’s bon appétit!
2023-02-10 15:37:47 +0000 UTC
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Strong 💪🏽 and Sexy. It’s possible to be both. You don’t have to choose just one although society might lead you to believe that.
It’s possible to be confident not conceited. It’s important to have a healthy sense of self. Understand your strengths and weaknesses. What can you expand on, work on to make better. Believe in yourself and the gifts you bring to the world. Learn to care for the overall well being of your physical, mental, emotional & spiritual states. To be a well balanced human first you must realize you’re capable of far more than you ever probably imagined was possible. Learn to challenge the status quo and rise above it.
2023-02-09 16:42:40 +0000 UTC
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Had an 8 hour photoshoot for you guys today. I hope you enjoy all of the content to come your way. Be sure to checkout all of my OFTV workouts and healthy recipes that are about to come your way. Feel free to let me know what you think, and what else you want to see in the future. Xoxo
2023-02-09 01:00:38 +0000 UTC
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Dreaming of going to the gym you want to know why?
Because it’s the healthiest thing to be drawn to daily. 30 minutes minimum is all you need. The health benefits are endless.
Being physically active can improve your brain health, help you manage your weight, reduce the risk of diseases, strengthen your bones and muscles, feel happier.
If you want to live a healthy, disciplined life, start with your fitness regimen. Ready, set, let’s go!
2023-02-07 22:24:19 +0000 UTC
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When in doubt lunge it out. Don’t know what to do for leg day, lunges are great for building your quadriceps aka your quads.
Tips for lunging:
Tighten and engage your core. Tuck your hips so that the lower part of your back is not arched.
You want to bend both knees to 90 degrees until your right thigh is parallel to the floor.
At the bottom of your lunge, your right shin should be about perpendicular to the floor with your right foot remaining flat onto the floor.
Get fired up by doing this unilateral move during your next leg sesh.
2023-02-06 12:20:31 +0000 UTC
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Today was a fun rest day from the gym and re-feed day at the restaurant. Was such a fun time celebrating my friends birthday. Sometimes you need to enjoy the fruits of your labor and a little slice of cake.
Don’t forget to live a little otherwise what is all of your hard work for?
2023-02-06 01:49:48 +0000 UTC
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Who’s with me training on the weekend a bit?
I usually take the weekends off from training. However, lately I’ve enjoyed challenging myself a bit more when most people are relaxing. Which is totally fine by the way especially if you go hard in the gym during the week. Today I’m going to smash a leg/ glute session. Hope you’re enjoying your weekend!
2023-02-04 17:20:57 +0000 UTC
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Glute Training 101:
For well-rounded glute development you should be training all of the major glute muscles.
Gluteus Maximus: biggest muscle in the butt. Its main function is for the hip extension. This muscle is worked out best when a bit of a higher rep range is included or performing the exercise at a slower pace.
Glute Isolation Exercises:
Barbell Glute Bridge
Pause Hip Thrusts
Cable Machine Kickbacks
American Deadlifts
Cable Pull Throughs
2023-02-03 16:52:27 +0000 UTC
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Hop in the sauna, if you know what’s good for ya. These steamy rooms allow you to feel lit up from within. You will literally be sweating profusely in no time. You should aim to stay in for no more than about 15-20 minutes at a time.
Sauna benefits:
Detoxification
Reduces tension in joints
Increased metabolism
Glowing skin
Improved sleep
Help sore muscles to recover
2023-02-02 15:18:56 +0000 UTC
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Stretch & sprint is the goal for todays cardio focus.
Today the focus is doing some quick sprints for the first time in a while. So stretching the legs and calves are going to be key for smooth runs without risking injuring anything from lack of stretching. Fine tune your stretch before you run far enough to reach your goal body.
Then we’ll focus on quick short bursts of running as fast as we can to get our metabolism boosted, energy up, and mood feeling elated. Time to run.
2023-02-01 15:48:06 +0000 UTC
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Get out in the sun! It’s a beautiful day to feel good with the Vitamin D flowing through your skin.
Did you know you can help beat the blues of seasonal depression, sadness and moodiness by getting about 15-30 minutes of sunlight a day.
If you’re feeling unmotivated and can’t remember the last time you got out in the sun, try going outside to mix up your routine and watch your mood and state of mind change along with it.
2023-01-31 19:38:40 +0000 UTC
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Taking sight seeing to new heights. Between exploring the city and trying new things sometimes that’s all you need for a little adventure to get your steps in and keep your soul fulfilled.
2023-01-30 14:22:24 +0000 UTC
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Did you know as you squat your head is supposed to stay in line with your spine. You’re not supposed to look up. The same goes for deadlifting, proper form means allowing your head to remain in line with your spine not looking up at yourself in the mirror when bringing the barbell down.
MANY people do this, in-fact I used to do it myself a long time ago. Incase you didn’t know, now you do. Let’s squat, lift & drop it down low properly.
2023-01-29 14:33:36 +0000 UTC
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Train hard to look good feel good. Today we’re taking things outdoors. Follow me into the wild for a healthy sunny ☀️ sweat.
The benefits of Vitamin D are endless so let’s catch some rays. These benefits include better bone health, combats heart disease, enhances the immune system, improves your mood, as well as enhances hormone regulation.
Get outside to feel bright from the inside out. It’s all about that glow factor.
2023-01-28 20:53:23 +0000 UTC
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Paddle boarding is such a fun way to challenge yourself for some cardio, while getting outside of the gym for a change.
I still can’t get over how much of a good time it was, even though I’m low key frightened of sharks and other sealife. This was definitely what getting out of my comfort zone looked like.
You know what they say, you can’t grow remaining inside your comfort zone. So it’s time to jump outside the box. Get a little wild and enjoy staying physically active in various ways.
2023-01-27 20:44:31 +0000 UTC
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Todays workout was all about being active with Mother Nature & this beauty @paloma
Sometimes the best workouts are the ones that challenge you in new ways and while you get to have fun with friends.
2023-01-26 22:49:28 +0000 UTC
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