GLUTES & a lil HAMSTRING
1️⃣ Kickbacks with a resistance band 15 reps each side (3 sets). Focus on engaging the core and use slow and controlled movements to isolate the glute
2️⃣ Deadlifts 15 reps (3 sets). I used a 50lb barbell but use what is challenging to you! Squeeze the glutes at the top. This targets both hamstrings and glutes.
3️⃣ 50lb wide squats with resistance bands. 15 reps (3 sets) I point my toes slightly out for better glute activation. squeeze at the top and remember to always focus on your core engagement. The resistance band just helps remind me to send my knees slightly out and helps me to better activate the upper glute muscle during the exercise.
Recently, I've been taking as short of a break as possible between sets and have found much better results. keep your rests no more than 30 sec!
Post workout smoothie recipe!🍹
1️⃣ @drinksvelte French Vanilla shake
1️⃣ @sambazon frozen acai pack
2️⃣ ripe bananas
2️⃣ cups frozen mango
Perfect for replenishing the nutrients lost from a good workout session! Enjoy ♥️♥️♥️
My Friday feels... BUT ACTUALLY ⤵️
Realistically speaking, I was NOT in the mood to work out today but when I finally got my a$$ to the gym, I felt great. 🌼🌼🌼
lesson: If you're in a bad mood, go to the gym or do something physical! It brings you back in the moment
Jealousy, pain, depression, sadness, discomfort. Lean into those feelings as much as you would lean into happiness.
They are as much a part of you as all of your other feelings. They make you unique. ✨
Don't be afraid to face yourself, don't run and seek constant happiness because there is no such thing. know that this moment too shall pass, so enjoy it while it's with you. Lean into the discomfort and go deeper within yourself. ✨
I think the strongest people are those who are not afraid to let you see them down...
When is the last time someone brought you down?
You are your ONLY true competition. Wake up and realize IT DOESNT MATTER WHAT PEOPLE THINK. All that matters is you're a better person than you were yesterday.
Stop competing with each other and start competing with yourself.
Stop letting others tell you how you should look, act, or talk. You are unique, let yourself be free.
This is me: vulnerable, Imperfect but refusing to let anyone tell me I'm not enough. This is MY BODY. And I love myself... I invite you to love yourself too.
Don't forget to SWIPE! 🌸🌸🌸
Only do these when you're muscles are WARM- Hold each stretch for 10 deep breaths 🏳️🌈
These are some of my favorite stretches for the hip flexors! Remember to breathe deeply into each stretch and maintain an engaged core! Engaging your core during stretching helps keep you in good alignment and protects from injury.
1️⃣Lunge position with your torso tilted forward. visualize pulling the floor towards your hips to engage those stabilizer muscles and square off those hips.
2️⃣ Lunge position with your knee off the floor. This allows you to sink a little deeper into that hip. Pay attention to your hips, try to keep both hip bones in line with each other (facing forward)
3️⃣ Lunge position with torso stacked over your hips. Really squeeze your core here and breath all the way into your hips to release some deeper tension.
4️⃣ Lunge position w/ elbows to the floor. Squeeze that core, remember to breathe and watch that your hips don't open out. keep them under you.
5️⃣ Not sure what this is called 😅. Roll on to the outside of your foot (keep it flexed) and let your knee fall out to the side. If you can drop your elbows, do it. if not, just focus on breathing and releasing deeper into the stretch. ✨REPEAT ON OTHER SIDE✨
Hope you guys enjoy, be sure to tag a friend who needs it!
TRYING SOMETHING NEW. Let me know if you loves like it and tag a friend who needs this recipe!
This is one of my favorite post workout snacks as it's full of protein, good carbohydrates, fiber, potassium, and magnesium that aid your muscles in a quick recovery!
For more smoothie recipes, check the link in my bio!
"Sunshine all the time makes a desert" - Arab proverb ☀️☀️☀️
life is not just about happiness, it's about balancing sadness, fear, excitement, anger, love, and all of our complex emotional journeys.
You are not just your best moments, your beauty lays within the moments you are at your worst.
Don't forget to SWIPE! 🌸🌸🌸
These are my favorite UPPER glute building exercises...
1️⃣ Warming up that core and activating those glutes with plank leg lifts 🍑 . I like to lift my leg up at an angle as it targets more of the upper glute muscle. 💪15 reps • 3 ✨
2️⃣ Barbell hip thrusts! If targeting your upper glute (gluteus medius) rotate your feet out about 15°. 💪15 reps • 3 w/ 50lb barbell✨
3️⃣ Deadlifts! Again, I turn your feet out for this one slightly. Try to keep your lower back as straight as possible and really squeeze as hard as possible! 💪15 reps • 3 / 60lb barbell✨
4️⃣ Supported pistol squats. This is a great finisher as it really gets the whole glute muscle. Try to use the supports as little as possible until you can go without them!
💪10 reps each side • 3✨
ANNNND that's all! mix these in with your usual exercises or do them in order for a real 🔥🔥
Have you ever tried Raw Vegan cheesecake? This one is from @elementsrealfood in Asheville!🍰🍰🍰
Sweets aren't the best for us but it's important to be able to enjoy some sugah every now and again 😘 So why not do it in the healthiest and most delicious way possible? This dessert is high in protein and healthy fats. 🍥🍥🍥
I will be sharing a super easy, simple recipe on my blog soon!
Whole Macrobiotic bowl from @cafegratitude with Fresh baby kale, house made kim-chee, carrots, fresh seaweed, and brown rice with garlic-tahini sauce and topped with sprouts and spiced almonds.
Eating whole foods is so important to maintaining a healthy lifestyle! Food is medicine. Treat it as such. 🌸🌸🌸
It's been difficult for me to cook while on the road so this meal was such a blessing! It's such a vibrant dish, I hope this inspires you to go out and make your own delicious vegan bowl!
What is your creative outlet? When we are balanced, we are inspired to give back.
To be aware is to dedicate yourself to always seek a deeper level of authenticity. The process of being creative helps achieve greater awareness. Make it a priority to feel creative.
The painting on the wall was done by @byjodipedri . Check her out to see some other incredible pieces! So much respect for her work.
Haircut done by @burryhair
Modeling inspiration from @bethanyburry
Shout out to all the artists in Vegas pushing boundaries and making a difference.
Find the places that lift your spirits and immerse yourself in them. 🌙🌙🌙
Seek clarity within yourself. Learn to listen to your heart. Otherwise, you'll spend your life regretting what could have been. No one is meant to be perfect, try to make mistakes rather then live in fear of taking that first step.
Today is my 23rd birthday. All I can think about is how truly thankful I am for my friends, family, and my experiences thus far. 🌸🌸🌸
Photo by @sundownamnesiac
edited by @mo_ali_em