Is it only me or does coconut water taste foul? I’ve tried it on several occasions and I just can’t get past the dirty water taste. Tried Harmless Harvest Organic this time - it’s better than the others but still 🤢

“Friends don’t let friends skip glute day.” TAKING ACTION: ✅Comment YES below if you’re ready for more food and glute strength! ⬇️ You already know what’s coming up—this month is all about building stronger, healthier glutes! Before we get into it this week, you need to know a few foundational things, and which muscles make up your glutes. After all, these are the muscles we’ll focus on this month. Your glutes are some of the largest muscles in your body. Combined, they make up a true powerhouse and can take a lot of heat. Your glutes are made up of three different muscles in your backside, and while you can target one muscle more than the others, typically speaking, you’re going to hit all three muscles to a degree during glute work. Take a look at the three different glute muscles, where they’re located, and what they’re responsible for ⬇️ 🍑gluteus maximus: The largest glute muscle and makes up the largest part of your cheek. Its primary functions are the extension and external rotation of the thigh at the hip joint. 🍑gluteus minimus: The muscle located on the outer hip. It is the smallest of the three glute muscles, and “The gluteus minimus and gluteus medius specifically help the gluteus maximus raise your leg out to the side as well as rotate your thigh inwards and outwards” (verywellhealth.com). 🍑gluteus medius: This muscle is located just above the hip and is over the top of the minimus. It works alongside the other muscles to help pull your thigh outward (called abduction). It’s also important for thigh rotation and walking. Having strong glutes is important because they act as a support system and shock absorber for the rest of your body. Your glutes have big responsibilities and can handle a lot of heat. Don’t be scared of putting them to work this month! 💯

Mondays are my favorite bc it’s booty day !!! Had a killer workout but those curves make it worth it

TAKING ACTION: ✅Share your weekly win or NSV below! Let’s celebrate them all today! 🎉 ✅Don’t forget to share your nutrition today, and make a plan for your weekend! Planning is key, especially on the weekends! 💯 It’s FRIDAY, and you know what happens on Fridays—we take a little break and celebrate! What I love so much about celebrating our weekly wins is the fact that we celebrate them all, big or small. Throughout the week, there are dozens of opportunities to snag a small win, but if you aren’t looking for them—if you aren’t aware (like we talked about a couple of weeks ago)---you’ll let them pass you by without even noticing them. 🎉Did you buy any seasonal food at the grocery store or choose a seasonal salad at a restaurant this week? 🎉Did you participate in the bonus ab circuits this week? 🎉Did you show up in our small group and engage this week? 🎉Did you pick up heavier weights on at least one set this week? 🎉Did you choose whole food nutrition when you were tempted to grab something processed? As you can see, anything counts as a small win. What matters the most—and what builds long-term habit change—is found in the small steps. Success is found in the small wins. 💯

TAKING ACTION: ✅ How do you refuel after a strength-training workout? Do you have a go-to meal or snack? Maybe a shake? Share with us below! As promised, let’s keep it simple today and briefly continue the conversation we began yesterday—what to eat pre-workout and post-workout. It’s important to note that these suggestions are for your strength training days specifically. According to the website, What to Eat After a Workout (and What to Avoid), “Eating carbs after exercising helps rebuild muscle energy stores. Try to get a combination of protein and carbs within an hour after working out. The type of carbs you eat matters. Choose unprocessed or minimally processed whole grains, vegetables, fruits, and beans over highly processed or refined foods such as white bread and pastries.” Most agree that the one-hour rule was exaggerated, and refueling your body within a few hours after a good strength training session is perfectly fine for reaping the muscle-building benefits. Check out some post-meal ideas on the website above! 🍽️