TAKING ACTION: ✅Check out today’s post and answer the question at the bottom! I want to hear from everyone today! We’ve been talking about our glutes all week long, but today we’re going to shake things up a little and have a little fun! 🎉 Let’s talk about the importance of COMMUNITY! 🫶 We’re meant to be a part of a community. Since the beginning of time, we’ve formed communities and depended on one another for various reasons. With that, when you’re choosing a community to be a part of, you must find people who are aligned with you. You must find people who have similar goals, desires, and values. While none of us are exactly the same within this community, we do have a few commonalities that hold us together. We’re connected in this space because we all care about our health and wellness. 💯 I'm so thankful that ya'll are here!!! Here are a few reasons why it’s important to find the right community, especially in the health & wellness space ⬇️ 1️⃣ Inspiration and motivation: With common goals, we can depend on each other for inspiration and motivation. I like to say, “On your worst days, you need the group, and on your best days, someone in the group needs you.” 2️⃣ Shared lessons: If one person is struggling with something, there are likely more. We learn so many valuable lessons in this space and can learn from one another’s struggles. That’s why engaging in the comments is so important. 3️⃣ It’s more fun: It really is. When’s the last time you had fun alone? Sure, you can enjoy alone time, but that isn’t the same as having fun. Speaking of fun, let’s have a little today as we focus on building a stronger community by getting to know each other a little! 🎉 Answer the following question below: What is the one food you refuse to ever give up? 🍽️

TAKING ACTION: ✅What’s your favorite carb if you had to pick just one? Share with me below. 🍠 Alright, friends—we had a little fun yesterday, but today, it’s back to business as we wrap up our conversation about glute strength. We’ve already talked a little about the importance of food this week when it comes to glute gains. We chatted about the importance of protein on Thursday, and earlier in the week, I gave you a list of whole foods that support muscle growth. Today, we’re going to talk about none other than the favorite macro for many of you—carbohydrates! 🙌 As a coach, many of the questions I hear are centered around nutrition. If the nutritional component is where you struggle the most, you aren’t alone. Many do. That’s due to several reasons—food addiction, emotional eating, processed foods/convenience foods, etc. We’ve quite literally trained ourselves to struggle with the nutritional component. The good news is that if we’ve caused it, we can also remedy it! When it comes to carbohydrates, many people struggle with overeating/craving carbs because of one thing—they’re consuming the wrong kinds. Simple carbs, like those found in candy, baked goods, white rice, sugar, and processed crackers and chips, are not the most ideal way to consume your carbs. They are digested quickly and typically full of added sugars. Shortly after consuming them, your blood sugar crashes, and you’re hungry. Because of their addictive nature, you crave more of them. 💯 On the other hand, complex carbs, like those found in beans, legumes, brown rice, vegetables, fruit, potatoes, and oatmeal, release energy slowly. This helps regulate your appetite and blood sugar, keeping you feeling full for longer. At the end of the day, you crave what you feed. If your carb choices are mostly made up of simple carbohydrates, I challenge you to begin replacing one at a time with a healthier, complex carb. After all, carbohydrates are necessary for muscle growth—and specifically for your glute gains! 🍑

TAKING ACTION: ✅What’s your favorite carb if you had to pick just one? Share with me below. 🍠 Alright, friends—we had a little fun yesterday, but today, it’s back to business as we wrap up our conversation about glute strength. We’ve already talked a little about the importance of food this week when it comes to glute gains. We chatted about the importance of protein on Thursday, and earlier in the week, I gave you a list of whole foods that support muscle growth. Today, we’re going to talk about none other than the favorite macro for many of you—carbohydrates! 🙌 As a coach, many of the questions I hear are centered around nutrition. If the nutritional component is where you struggle the most, you aren’t alone. Many do. That’s due to several reasons—food addiction, emotional eating, processed foods/convenience foods, etc. We’ve quite literally trained ourselves to struggle with the nutritional component. The good news is that if we’ve caused it, we can also remedy it! When it comes to carbohydrates, many people struggle with overeating/craving carbs because of one thing—they’re consuming the wrong kinds. Simple carbs, like those found in candy, baked goods, white rice, sugar, and processed crackers and chips, are not the most ideal way to consume your carbs. They are digested quickly and typically full of added sugars. Shortly after consuming them, your blood sugar crashes, and you’re hungry. Because of their addictive nature, you crave more of them. 💯 On the other hand, complex carbs, like those found in beans, legumes, brown rice, vegetables, fruit, potatoes, and oatmeal, release energy slowly. This helps regulate your appetite and blood sugar, keeping you feeling full for longer. At the end of the day, you crave what you feed. If your carb choices are mostly made up of simple carbohydrates, I challenge you to begin replacing one at a time with a healthier, complex carb. After all, carbohydrates are necessary for muscle growth—and specifically for your glute gains! 🍑

TAKING ACTION: ✅Do you have a hard time feeling glute-focused moves in your glutes? Share with me below, and check out the activation tips below. Yesterday, we chatted about the importance of your nutrition this month. Your nutrition is key when it comes to building glute strength, but there is another prerequisite we need to discuss so you can get the most out of your glute workouts ⬇️ 👉GLUTE ACTIVATION To reap the most benefits, you need to learn how to activate your glutes. If they aren’t activated, you’ll likely use the wrong muscles during glute exercises, and that defeats the purpose. Glute activation refers to activating (or "firing up") the glute muscles to strengthen them. For many, the glutes remain 'inactive' or 'switched off', even during lower-body exercises. This happens when your glutes are weak. Glutes can be weak for numerous reasons, but are mainly caused by sedentary lifestyles. This is known as gluteal amnesia or "dead butt syndrome". One way to overcome dead butt syndrome is to practice the mind-to-muscle connection during your workouts. When you are doing squats, certain types of lunges, and other exercises that are targeted for your glutes, do you feel it mostly in your quads? After a lower-body workout, are your glutes rarely sore? Those are usually indicators that your glutes aren't being activated properly. This is called quad dominance in the fitness world. Don't get me wrong, strong quads are great and are sometimes called upon during glute workouts, but they should not be the dominant muscles during glute work. Another way to activate the glutes is to perform glute-activating moves before your workout even begins. By performing some isolated glute moves pre-workout, we can get them fired up and ready to burn! 🔥 ⬇️ See the comments for an exercise! ⬇️ OPTIONAL READING: 8 Best Glute Activation Exercises to Maximize Your Booty Gains - The Travelling Wellness Girl

Thankful for you all So let’s get jackets Love y’all