A good day for some glute/lower body work! 🙌🏻 Sorry i have not been posting videos often. School has just started but it’s kicking me in the butt so far
2️⃣Cable side kicks
Save for your next booty day! 🍑🍑 #gymshark66 16/66
Today's workouts. Not sure what I'll do tomorrow yet
1 816 minutes ago
Over 500 comments on my last post and several hundred on my workout post! I have read all of them unfortunately Instagram won't even let me like all of them haha I won't be able to respond to all of them but I want you guys to know it honestly touches my heart and my soul to know that there are so many kind people still out there. I don't know how I got so lucky to have so many wonderful followers but I definitely get so much more positivity than I do negativity on my page and that is all because of you guys! If I didn't get a chance to respond to your comment yet I'm still going to try to go throughout the week and respond to as many as I can but please absolutely no it means the world to me. Every single comment every like every share I never have said I was perfect and I will always share with you guys The Good the Bad and the Ugly haha. I will be the first person to tell you when I'm slipping but I also will be the first person back in the gym back in the kitchen working on myself and that's exactly what I hope every last person that follows me does as well. We will never have a perfect Journey but what makes it worth traveling is knowing that you're going to have those off-road moments so do your best to enjoy it get through it and get back on track💙😊💯 I love you guys❤
Today’s workout was glute/hamstring focused. 👉🏽started off with 20min cardio on the stair master then did stretches with my booty band by @katyaelisehenry for about 30min to activate my glutes. •Dumbbell RDL 4sets of 15reps •Bulgarian split squats 4 sets of 13reps •cable kick backs 4sets of 15reps •hamstring curls 4sets of 13reps •abducter 4sets of 15reps
Then I ended my workout by doing 3 different ab workouts💪🏽🍑 give it a try ladies. Currently I’m shredding down without losing too much of my bulk weight.
Just another angle so y’all can know I’m serious about my gains 😊 yes that’s Linda in the back 😂😂😂
1 930 minutes ago
Hey guys! I feel like I've been neglecting this account but I'm not! I've been feeling TERRIBLE since Sunday and yesterday night I threw up so yeah fun stuff 😊😊😊. January is not off to the start I wanted it to be with being sick, having my root canal and being on antibiotics but I'm trying to be positive. My tummy pain is starting to go away so I'm hoping I can make it to the gym because it's been almost a week.
I hope everyone's #gymshark66 journey is going a little better than mine.
Resistance Band Workout!!💪🏾These exercises can be done literally anywhere. Perfect for engaging your SCOOPS🙌🏾🍑
2️⃣ In & Out Variation
3️⃣ Pulse Squat Jump
4️⃣ Glute Bridge Turn-Out
GOING LIVE @ 7pm on Sunday 💜💪🏾
it looks like im about to hit the gym up, but I’m not 🙂
3 116an hour ago
Some tips to help you sleep better include:⠀
1. Optimize your light exposure — our pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you're in darkness all day long, your body can't appreciate the difference and will not optimize melatonin production.⠀
2. Address mental states that prevent peaceful slumber — A sleep disturbance is always caused by something, be it physical, emotional, or both. Anxiety and anger are two mental states that are incompatible with sleep. Feeling overwhelmed with responsibilities is another common sleep blocker.⠀
3. Keep the temperature in your bedroom below 70 degrees Fahrenheit — Studies show that the optimal room temperature for sleep is between 60 and 68 degrees.⠀
4. Take a hot bath — Sinking into a tub of water 90 to 120 minutes before bedtime raises your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you're ready for sleep.⠀
5. Ditch the electronics at least one hour before bedtime — Electronic devices emit blue light, which tricks your brain into thinking it's still daytime. Normally, your brain starts secreting melatonin between 9 pm and 10 pm, and these devices may stifle that process.⠀
6. Avoid alcohol, caffeine and other drugs, including nicotine — Two of the biggest sleep saboteurs are caffeine and alcohol, both of which also increase anxiety. Caffeine's effects can last four to seven hours. Nicotine is also a stimulant. Alcohol can help you fall asleep faster, but it makes sleep more fragmented and less restorative.⠀
7. Develop a relaxing pre-sleep routine — Going to bed and getting up at the same time each day helps keep your sleep on track, but having a consistent pre-sleep routine or "sleep ritual" is also important.⠀
On Hump Day we train Glutes 🍑🏋🏽♀️💪🏽
Did you know that the kneeling squats elicits the highest glute EMG activity 🍑 out of all of the squat variations 😱 I like to add in this exercise on my glute days (in addition to a variety of other booty exercises)
TAG A FRIEND YOU WANT TO DO THESE WITH 💪🏽🍑💪🏽
1️⃣ I feel these better on the Smith Machine, but you can use an Olympic Barbell instead
2️⃣ Place a pad/mat under your knees to avoid any extra pressure on your knees. Trust me I’ve done it w/o one and 😩 you’ll be crying later 😭
3️⃣ Basically this is the same movement your hips are doing in a traditional SQUAT. So no need to overthink 🤔 this movement
4️⃣ Do not bend over too far, this puts pressure on your low back
5️⃣ Reach back with your hips, tap your booty against the heels on your feet, and squeeze your glutes HARD to come up
6️⃣ I do not lock out my hips (push them all the way forward) at the top, bc this causes me to lose tension on my GLUTES and instead puts tension on my QUADS
7️⃣ I warm up with 135 lbs and typically work up to 185-225 lbs (if you start to feel it too much in your quads, reduce the weight)
72 22091 hours ago
Welcome to 【L】𝓲𝓷𝓭𝓼𝓮𝔂 【M】𝓪𝓻𝓲𝓮 build a b🍑🍑ty work shop -
How to did I build my glutes? I weight trained my glutes 2x a week HEAVY for years ... I actually used to have a 🥞 booty believe it or not ! -
It’s taken me about 6-9 years to really build my legs but most importantly my 🍑. When training glutes it’s very easy to not feel the workouts your doing my famous saying to all my clients// bootybuilders is “you gotta squeeze and make it look ugly before it looks pretty” so you always wanna make sure you have that muscle mind connection and really emphasize that squeeze. -
One of my favorite work outs as demonstrated IN the video ⏩ Sumo dead lift-
1️⃣Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. (The more you turn your legs out, the more this move will work your inner thighs.) One weight should be right in the middle of your legs.
2️⃣Hinge at your hips and bend your knees to lower your body.
3️⃣Grab the weight with your arms straight.
4️⃣Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.
5️⃣Keeping your core tight, push through your heels to stand up straight. Keep the weight directly underneath your body as you pull.
6️⃣Pause at the top and squeeze your butt, then slowly lower the weight back down to the floor.
Email me today for my online programs-
Work Out Programs For The Gym, Work out programs for home, 30 min work outs, Custom work outs, online coaching-
- 💌 [email protected]
All I want is to be back on a beach somewhere 😩🌴 it’s my happy place and I’m definitely going through withdrawals. Sometimes when I’m struggling to finish a workout or I don’t have the motivation to hit the gym, I imagine that on vacation ... I mean who doesn’t want to be snatched on vacation?? 😂 I need some new vacation destinations to day dream about ——————————
The homestretch 🙌🏼 I’m about 4 1/2 months into my bulk and only have about 2 more months left!!! I cant believe how fast the time went and how much of a difference I’ve seen in my body, mind, and spirit 💖
I was nervous going into this bulk thinking I was going to gain weight and look “puffy” and bigger, but honestly I love love love the way I look and love the thickness and strength I’ve gained 😏🍑 I’ve gained about 15 pounds and only about 3-4% body fat (meaning most of the weight I’ve gained is from muscle 🙌🏼💪🏼). Body compositions is CRAZY - i was this weight about two years ago but was “skinny fat” meaning i had no muscle tone what so ever, and really carried more fat than muscle. Now I’m the the same exact weight as i was, but look totally and completely different because now I carry more muscle than fat. Isn’t it crazy how the body works?! #doitforthecut
THIS IS NOT A 10 YEAR CHALLENGE...this is a 'consistency pays off' post. The same girl, same location, the same mindset, two different time periods. People think once you get results, you can stop doing the work it took to get there...that is a LIE and one you ought not to tell yourself. My body remains as it does because I continue to do the things that allow for that. A decent diet, a regular exercise regime...a lifestyle of mostly healthy living. Moderation rather than deprivation is how I choose to live. If you want a healthy mind and body then you need to live your life accordingly.
Still taking bookings for personal training clients online. Email me at : [email protected]
Keep your mind right, your body tight and take a few pics along the way.
✨TRANSFORMATION TUESDAY!✨ 3 MONTH DIFFERENCE🍑 Taking a break from the gym is never planned, it just HAPPENS! On the left picture (I take random progress pics all the time) I hadn’t gone to the gym for some time.. about 3-4 months😕 and if I did it was once in a while. I didnt even realize how much muscle I was losing from being so absent from the gym. You can see my butt losing shape and I also had a poor diet. The right picture is me 3 MONTHS later being consistent and back on track(feeding my body wholesome meals lol)!!🙌🏽👏🏽 I didn’t even have a certain goal or think that I wanted my body to look any different.. I was just going to the gym like normal and THIS HAPPENS!💕 Lol this is the beauty of PROGRESS PICTURES!