I’m hitting the gym 4 times this week! Feeling motivated! I seriously can’t be asked to not be fully satisfied with how my body looks. I’ve always been slim and had an athletic build since I was youn because I did martial arts for 14 years! Now I’m trying to grow into a more preferred feminine body. Bigger thighs and bum, smaller waist and toned everywhere else. Otherwise known as slimthick. I have a very good feeling about this year and especially this summer. Life isn’t about looks but damn it sure feels so much better when you are happy with your physical looks. 👌🏽💯
3 2025 minutes ago
Want to target your glutes? Give this Cable Reverse Lunge a try....
▶️hold Cable in opp Cable to front leg.
▶️pause at bottom and pull shoulder blade in toward spine, keeping arm straight...THIS IS THE KEY TO MAXIMIZING THIS MOVE.
▶️drive through the heel to come back up to standing, rowing the arm in.
👏🏼👏🏼👏🏼 two days in a row! I’m a new person lol! Well sort of but I found my #motivation again! 😁😍I think those breaks from the gym are really needed sometimes to get a new #mindset and really kill it and find your #passion again! ✅I hit some #back and #biceps tonight! I’ll be sharing those videos later for y’all! :)🎥👀👀👀🔥🔥💪🏼💪🏼💪🏼
I’m trying to not lag on getting these work out videos edited and plus it helps me stay accountable! 💁🏻If it wasn’t for my IG and recording my workouts and posting them,I️ don’t think I would have been as consistent during my fitness journey🎥 so do whatever you need to do to help you stay motivated and accountable! 🙌🏼🙌🏼👍🏼 here are my few booty work outs I did last night, I stuck to my basics and also only did 3 sets of each exercise since I didn’t want to push myself to hard which I sure am glad I did because today I am FEELING the soreness🔥🔥🔥 on a whole other level! Lol so here are #hipthrusts#tbarsquats and some #sidewayslegpress 🍑🍑💪🏼⚡️
2 2136 minutes ago
MEDM!!! My Every Day
Someone asked me the other day, “Why don’t you post MEDM’s anymore?” Great question!!! The only answer I have is a got lazy! Well, I’m back to it.
What better move to start with, The Goblet Squat. I love this squat! I can almost get everyone I encounter to be able to do this squat with weight... Even Deedy at the young age of 95 can do this one.
Holding a dumbbell on end or a kettlebell by the horns or your toddler by the armpits... Keep the weight tight and high to your chest. Feet should be just wider than hips, but this can be adjusted to what feels right for you. As you sit into your squat you want to sit into your hips so that the front of your knees don’t jut out past your toes. Keep most your emphasis in sitting into the heels. As you sit into the squat, your elbows should fit nicely on the inside of your knees. DO NOT rest your elbows on your thighs or the inner part of your knees. Lengthen your spine as you move through this motion, you don’t want to round your back. Push through both heels evenly to stand up with the toddler, I mean weight.
I would do 10 reps of these whenever you can. If you put them in your workout, bump up the weight and play with 4 sets of 8 reps.
Last but not least, you can do this without weight! The more that you can use your hips without pain the more they will give you in the form of range of motion. Enjoy!
0 527 minutes ago
👀You can’t really tell but I’m flexing the hell out of my bicep 🤣🤣 just over here pretending like I have some guns or there’s something to flex but I’m putting out into the universe what I️ want! Lol 🤷🏻♀️💪🏼🙄 anyways had a quick gym sesh, love when I can get in and out in under a hour!✅👌🏼 Did some #back and #bicep work and some #calves since everything else was sore! 😩 but I’m trying to stay on track and went to the gym for the second day in a row 😁💁🏻💪🏼👏🏼👏🏼
🔥 HIIT Routine - kurzes, aber sehr effektives Workout! 🔥
1️⃣ Jump Rope
2️⃣ Jump Squat with Kickback
3️⃣ Mountain Climber
5️⃣ Curtsy Lunges
Do each exercise for 30 sec; after that take a break for 1 minute. Repeat 4 times.
Just 10 minutes but you will be exhausted - trust me 🙊💪🏽
Keto Diets 🍳- Are they superior for fat loss? 🤔
No. They aren’t.
🍽 Calories still count on a keto diet and you can’t eat unlimited amounts of food and lose weight unfortunately
⛔️Keto dieting works by limiting your food choices and thus limiting your calorie intake (to a degree)
✅If you love fats and don’t want to eat much protein and zero carbs then go for it
❌If not, just stick to any other diet. It’s not special and you’re not missing out. Plus your training will be hugely improved if you have carbs
Have you ever tried it?
Surely you’ve heard some great “benefits” of the keto diet?
👇🏻Let me know your best ones 😂
I wanna a magical 🍑 😁
@Regranned from @syattfitness - 💥HOW TO BUILD A MAGICAL ASS💥 -
🦄Professor Flitwick once told me of a very special charm but was more stern than I’ve ever seen him when he warned me it was only to be used in case of emergency. “You can’t just go around giving every witch and wizard a magical ass,” he shrieked.” “It’ll be chaos...amazing, yes...but chaos nonetheless.” I promised him I’d only use it in case of emergency and wouldn’t tell anyone, no matter what. So, I’m sorry, I can’t give you the charm. But I can share something *almost* as good.
☕️This is a Single-Leg RDL variation and I usually use dumbbells or kettlebells but I like this one better because the cable keeps constant tension on your working muscles (ass and hammies) and blows your tuchus up faster than Harry blew up Marge Dursley.
🦄I like to use it as the 2nd or 3rd exercise on lower body day for anywhere between 2-4 sets of 6-12 reps per leg. Grip the handle tight and look at one spot to help with balance.
☕️Oh! And see how I’m touching my ass? It’s not only because it’s sexy as eff. It’s also because palpating your muscles can help you use them better. If you need help, just let me know and I’m happy to palpate your butt for you. I’m a great palpater, I think.
#glutes#gluteworkout#gluteday#butt#buttworkout#buttday#leg#legs#legday#legworkout#lowerbody#lowerbodyworkout#girlswholift#girlswhopowerlift#ladieswholift#chickswholift#strongwomen#strongwoman#personaltrainer#personaltraining#fitness#alwaysoptimal#syattfitness - #regrann
Are you lacking motivation? Were you so keen and going 100% at the beginning of the year but now it’s dropping off? Good intentions slipping?
That one session you missed has turned to 4/5 sessions.
That intention to take the stairs has turned to just getting the lift.
That intention to walk to work turns into hailing a taxi.
That time you take to prepare your healthy meals for the day has turned into grabbing a sandwich from the shop.
We all have good intentions, but we don’t always see them through. Trying to keep a cycle of healthy habits can be really difficult so what’s the key?
Everyday , remind yourself why you are doing what you are doing. What is your goal? What do you want to achieve? Will you achieve it by what your doing now? Can you be doing more?
When you ask yourself these questions, the answer, good or bad will create some clarity and help you re-focus.
So wake up, ask yourself what you want to achieve that day. Then take steps to tick those boxes one by one.
Most importantly don’t beat yourself up for slipping back. It happens, we are human and life gets in the way. Just learn from your mistakes , and move forward.
Keep that Drive 💪🏼💜
LEG DAY INSPO
Who else loves training legs? They are super hard, but they are my favorite days. I train my lower body 3x per week and I am seeing great progress.
You obviously should cover the basics like squats, deadlifts and lunges, so I wanted to show you my staples today. ⠀ 🍑THE EXERCISES🍑
1️⃣ BARBELL SQUATS
The most basic exercise for legs you could ever do. I am wearing Adipowers in the video. Make sure to apply DUP to keep it interesting and to work in every rep range.
2️⃣ SMITH MACHINE LUNGES
Smith Machine lunges are excellent for beginners as the machine helps to balance you. Unilateral work is very important to correct and prevent imbalances, always remember that.
3️⃣ CABLE KICKBACKS
These are great as a finisher! They really burn in the glutes. Make sure to keep your torso parallel to the floor. Externally rotate your legs as you kick back as that helps with engaging the glutes.
Remember, you don’t need to do advanced exercises to build your dream body. You can do basic exercises and with the right programming and nutrition (and time obviously) you will see the results.
❗️GLUTE TRAINING❗️ A lot of common mistakes that are made with glute training are: ❌ Not using weights/no progressive overload ❌ Changing up an existing exercise for no reason ❌ Bad form
Shown are some of the popular ‘Instagram glute training exercises’ that don’t make any sense followed by exercises that DO work once performed correctly, and by creating progressive overload (adding weight/reps/sets over time). You’re not doing biceps curls for 3 years without any progressive weights because you want muscle growth right? Exactly.
I also added the abductor machine to show you that changing up a movement that is already good in of itself has no use at all. You’re not targeting a completely different area all of a sudden. Stick with the basic movements! 🍑
So what are some great exercises for glutes? ✅ Hip thrusters with barbell (can also be done with single leg)
✅ Kickbacks (you don’t have to do them with light weights! If you can add more weight, add the weights!)
✅ Hip extension ✅ Abductor
Hope this was helpful, stay tuned for more to come! Now go and make them booty gains!
📽 credits: @sharrsperanzasatine
Just a kindly reminder that summer bodies are made in winter 😉 Who’s already started?
I’m starting a new fresh training & meal plan chapter from February as my bday on arrival 🙈🥂 If you want to start now but struggling contact me 📩 [email protected]
I’ve got a new 4 weeks EXPRESS back on track Program 📲 #App#OnlineCoach Gym and Home options 💪🏻
Heeey!! It’s the middle of night, I’m homesick and feel sick, but we could all use a motivational kick in the butt...soooo here’s my contribution to booty building and switching up the ‘ol gym routine 👋🍑🍑 -
Plus, I got some interesting feedback and possibly new opportunities heading my way!!! 🙏🏼🤗😍.
Give these gluteal builders a shot next trip to the gym - orrrr .. pick up some bands at Walmart or Amazon and try some of these at home ✅.
Document your beginnings, even if you don’t really like your starting point. Especially then. Stop yourself from deleting what would be your before picture, because you’re embarrassed. Whatever you’re feeling right now, just take those pictures and file them away, you don’t have to look at them until later if you don’t want to.
I wish I had taken more pictures back when I first (re)started my fitness journey. Sometimes it’s hard to realize how far I’ve already come without having a lot of pictures to compare. Naturally I feel the need to keep on getting closer to my potential, but along the way it’s encouraging to look at the road already travelled.
I really wanted change when I started. Now I wish I had more confidence. So for tonight a message from future you: take all the pictures. You don’t have to share them. Yet ☺️
It was 12 degrees during my morning training session this morning (IN TEXAS!!), so as soon as I got back inside I needed something to warm up my buns. ➡️🍑EMOM 10 Jump Lunges, 10 Squat Jacks, 10 Curtsy Lunges. Repeat every minute, on the minute, for 10 min. #bootyworkout#emom#glutes
Great lower body superset that mainly targets the glutes 🍑
•5X10 Sumo Deadlifts SS 20 Glute Bridges
9 872 days ago
Happy Monday Everyone!🎉It's leg day for me and I always workout using hip thrusters. 🤸♂️They are a great way to get yours legs ready for journey ahead!⛰ Tag a friend who needs leg advice!! @superbeastfitness@superbeastfitness 🌐FOLLOW AND TAG A FRIEND ‼️
🌐NEW CONTENT EVERYDAY DAY‼️‼️
🌐 MAKE A CHANGE TODAY‼️‼️ Credit:@hannoeberg
78 4974 days ago
Ahhhh the glorious lower back/butt sweat lol. I don’t know about you guys but I go to the gym to sweat so I’m not ashamed when I leave sweating everywhere and looking like a hot mess. I personal sweat a lot which I feel like is a good thing because if I don’t sweat I know I’m not working hard. Anyways here are a couple moves you can do that I just started incorporating into my workouts. Not sure what the first move is called so I made it up lol 😂
You can also do hip thrust and deadlifts on this machine as well!!
16 1874 days ago
Sunday Bumday! I’m using our XB teal resistance band▪️8-16 reps per series per side. Work up to 2 sets. Enjoy! 🔥💗💥
14 2195 days ago
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