Health & Fitness Adivce

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What I ate today | High protein

high protein meal ideas! quick & easy ways to get your protein in!!

How to Increase the Size of Your Glute Muscles

How to Grow Your Glutes!



To effectively grow your glutes, follow these steps:

1. Squats:

- Begin with a set of bodyweight squats to warm up your muscles.

- Proceed to perform 3 sets of barbell squats:

- Set 1: Complete 8 repetitions with a moderate weight.

- Set 2: Perform 6 repetitions with slightly heavier weight.

- Set 3: Challenge yourself with 4 repetitions using a weight that is challenging for you.

2. Bulgarian Split Squats:

- Utilize a bench or elevated surface for support.

- Complete 3 sets per leg:

- Set 1: Perform 10 repetitions using only your bodyweight.

- Set 2: Increase the intensity by holding dumbbells in each hand and completing 8 repetitions.

- Set 3: Further challenge yourself by using slightly heavier dumbbells and performing 6 repetitions.

3. Leg Press:

- Perform 3 sets of leg press exercises:

- Set 1: Complete 12 repetitions with a moderate weight.

- Set 2: Increase the weight slightly and perform 10 repetitions.

- Set 3: Challenge yourself with 8 repetitions using a weight that is challenging for you.

4. Hip Thrusts:

- Use a bench or mat for support during hip thrusts.

- Complete 4 sets:

- Set 1: Perform 12 repetitions using only your bodyweight.

- Set 2: Place a barbell across your hips and complete 10 repetitions.

- Set 3: Increase the weight slightly and perform 8 repetitions.

- Set 4: Challenge yourself with 6 repetitions using a weight that is challenging for you.

Remember to warm up your body before starting the workout and cool down afterwards. Adjust the weights and number of repetitions based on your current fitness level and personal goals. Additionally, always prioritize maintaining proper form to prevent any potential injuries. Enjoy your workout!

Green Coffee Bean Max

4 exercise to grow your glutes!

Hip thrusts are arguably the best exercise to grow your glutes but these 4 exercises have them running for their money!

Let me just say it's not entirely necessary to do hip thrusts on leg day, if it's not an exercise you enjoy!

The purpose of training is to train with intensity and if you hate an exercise then you most likely won't be able to train with your maximum potential. So these are my favorite glute focused exercises that can be turned into a glute focused leg day!

01. Landmine RDLS (alternate: machine RDLs) I prefer this exercise instead of barbell or dumbbell RDLS and the alternatives because it allows for you to brace your core easier. Thus resulting in less strain for your back. You are also able to isolate your glutes easier.02. Reverse Hip Thrusts (alternate: frog pumps or glute bridges) I prefer these to hip thrusts simply because they feel a lot less awkward for me. Also it's not a pain to set up unlike hip thrusts; just load and go!

03. - Reverse Lunges (alternates: bulgarian split squats or walking lunges) I just love lunges and I think they are very underrated in terms of glute growth! I've been doing these for years religiously in all sorts of variations.

04. Good Mornings on the Hack Squat Machine (alternate: Hyperextensions or good mornings on smith machine)

I prefer this exercise and the alternatives because it allows for you to brace your core easier. Thus resulting in less strain for your back. I am also able to isolate my glutes easier.

Vaseline Uses 101

Honestly who knew a product that almost everyone has in their home could be used for SO MANY FREAKING THINGS?!?!? I have loved Vaseline since I was in middle school. Mainly just loved using it for chapped lips & removing mascara. But over the years I have learned that it can be used for so many different things! Honestly even way more things than I have listed in the last picture! My number one favorite use for it (& what I use it for the most myself) is to remove my stubborn mascara!! This is my absolute favorite way to get my eye makeup off. It works SO WELL. I have tried using other methods but I definitely think this is the best and most gentle way to get my eye makeup off. My second favorite use for it is for "slugging" after I put all my skincare on I put a small thin layer of Vaseline all over my face. Vaseline does an amazing job of locking in moisture so that's why I love to put it on my face. It keep my face very moisturized and feeling SO soft.

What are your favorite ways to use vaseline?!? Also do you have any other way that I don't have listed?! I'd love to hear.❤