Not only is it the most frequent questions I get asked - how did I get my glutes to grow - but it is one of the most frequent requests from my clients wanting to tone and build a bum.
There’s so much shit out there lately with glute activation , “ booty bands”, programs ‘solely’ targeting just your glutes to grow. Truth is no amount of quarter squats with a 20 kg barbell , crab walks with a “booty” resistance band, plyometric lunges are going to build your glutes noticeably. Lifting heavy shit does. It’s all about the consistency, the control and the count ( eccentric v. concentric contraction) •
If you have a program that includes only body weight exercises to “ build your booty” I suggest you throw that shit in the trash 💁🏼♀️🗑
Not everyone is genetically blessed with a great bum including myself, my butt was once a pancake 🥞. Team never-half-ass-it 💪🏼🍑
Thinking of ideas for @chasingfearless and @girltalk_media this Friday night while hanging with family. How are you spending your Friday night? •
Wishing I could drink this wine tho 🙃 lol •
Beauty shouldn’t be about changing yourself to achieve an ideal or be more socially acceptable. Real beauty, the interesting, truly pleasing kind, is about honoring the beauty within you and without you. It’s about knowing that someone else’s definition of pretty has no hold over you. ~ Golda Poretsky
✨Box squats ✨📦 ↠ ↠ ↠
If you follow my insta stories you will know I’ve been doing a lot of box squatting lately; these may look like they are just for beginners but in fact they have many benefits for even the most experienced gym goer. 💪🏻
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The biggest reason I love this variation is it places a massive emphasis on the Hamstrings and Glutes and takes the load away from the quads (if done as I am with a hip break first, sitting back onto the box, keeping shins perpendicular to the floor and a wide stance). So if you love squatting but your quads are getting bigger than you would like, or you just want a bigger or stronger booty then try these as a variation. 👌🏻🍑
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You can add more weight on the bar than a conventional squat. This is beneficial because it not only gets you used to having more weight loaded on your back (here I’m squatting 85kg) but it also increases the intensity to the muscles loaded: greater intensity = greater or quicker change and adaptation. 😊
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They are excellent for anyone suffering a knee injury as there isn’t as much knee flexion placed on the knee joint. ↠ ↠ ↠
So it may look like a ‘beginner’ exercise but it is fast becoming my most favourite squat variation .. especially for someone with long levers who finds squatting fairly difficult.😲
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The one negative? If you fail.. as I did here.. you can’t really drop the bar 😫 and are left sitting on the box waiting for someone to rescue you 😂 Thanks @theanimalkid1 for stepping in 😘
S/O to my sis and producing partner, @ranicraft, on the dope gig! Congrats, boo!! #bossgirls#Repost @ranicraft with @repostapp
Doors open and close all the time. The key is to choose the right one.
Looking forward to filming with the beautiful @egyptsherrod this Sunday!! #hgtv#housetour#Repost @egyptsherrod (@get_repost)
When one door closes, another door opens. Don’t be so stuck in the past that you miss the opportunity to move forward. 😘 and @flippingvirgins returns to @HGTV on April 2nd at 9pm.
🍑🍑🍑 Can’t believe I’ve actually completed the whole week! Unlike my ungrateful selfie, I swear I’m one happy girl today! Studying ✅, workouts ✅, dog park with Winter ✅ Now off to another mushroom shabushabu (Japanese hotpot) 🥘 #happyfriday#LinnsLions
Here’s a quick recipe you can try at home.
1) Mix a little bit of olive oil and some sugar in a small bowl.
2) Experiment until mixture is pasty in consistency.
3) Gently rub unto lips, massaging in a circular motions.
4) Rinse mixture off with warm water.
Saturday morning feels! A little bit of struggle town this morning! I had good intentions of getting up and getting to the gym as I know that I won’t be making it tonight but I slept through all my alarms! This week has been a crazy week and I still have lots to do! One task at i time, I will get it all done! Hope you all have an awesome Saturday and an amazing weekend!
"Great leaders don't create more followers, they create more leaders."
I finally met this gorgeous powerhouse babe in the middle today @arielle_ward who was introduced to our Health + Wellness solutions by @chelsea__walker, and man let me tell y'all... WATCH HER or JOIN HER because this woman is on a mission for FREEDOM✨
I'm inspired + grateful to be surrounded by such empowered women!💃🏽