Is it even Christmas if I don’t share my original Christmas poem by yours truely🙊 #2016
When the lightening in Vegas is good, one must selfie! 🍑🍑🍑 Are you ready to make 2019 the year of the booty? Did you know that your glutes actually have many jobs to do? Strong glutes are your stabilizers for keeping your pelvis & hips neutral when performing exercises. They help improve your posture, help with lower back pain, your athletic performance, the list goes on! It also helps that strong glutes look pretty good too! 😍😉 MERRY & BRIGHT & BOOTIES SO TIGHT!
January classes are filling up! Don’t wait, get your booty into a class today🍑
Teens are free & new members are half price 🙌🏽 #getjacqued#bootybootybootybootyrockineverywhere
Put in the effort and it will come! Happy Tuesday 😉
1 553 hours ago
Not the leanest I’ve been. This bulk I’ve gained 40 pounds from 77lbs to 116 lbs❤️🔥
I feel the sexiest and most confident then I’ve ever felt and I’m not shredded and I don’t have crazy abs. It’s weird to see my whole body change but I’m loving every second of it. The next time i go to cut and shred down 🦵🏻🔪 I will look 10000x better 😊😍👏🔥
You gotta get uncomfortable , do it for the cut👏💪🏻
My journey 👆🏼 it’s so easy to be hard on ourselves, so today I’m giving myself some credit for how hard I have worked to get where I am today (all about that self love). In the picture on the left I remember feeling so uncomfortable in my body, I lacked confidence, I partied too much & had such an unhealthy relationship with food. The picture on the right is where I’m at today, I never set out to end up looking the way I do now, but my love for working out, eating good wholesome food has got me to where I am. I have taught myself how to love myself & feel truly happy in my own skin, I feel strong, confident & proud. Remember always take a moment to appreciate how far you’ve come, it won’t happen overnight but stay committed, you’ll be so thankful you did 💕
Spending my winter break focusing on work, and self care ✨ I’ve been taking a lot more rest days than usual, and I think it’s allowed for more progress as my body is able to recover fully. I’ve also been focusing on eating more, and trying to stay mostly clean 🌱 Switching it up feels good sometimes!
Today’s workout was quads 🔥
✖️workout, 4 sets: 10 barbell squats narrow stance ✖️workout, 4 sets: 6 barbell front squats ✖️superset, 4 sets: 10 sumo kettlebell squats & 12 kb swings ✖️workout: (6,8,10,12 reps) leg press drop set (decrease weight)
I’m very open with my life, my struggles, my business, it’s ups and downs, and my past. I don’t actually enjoy sharing so much of my life but I feel compelled to
Most of you know that I am a mentor to fitness coaches and women who want to build a business simply getting fit and helping others (I have spots available going into 2019, click link in bio) but what you don’t see is the conversations I have leading up to women either joining or backing out due to fear
I share my story and my struggles so women can see that I am no different than they are. When I began coaching I wasn’t fit. I was just a girl who needed extra income on the side and I wanted to live a healthier life. My father and sister had both gotten the gastric sleeve and I didn’t want that for me
I knew coaching would help me stick to my journey bc I had a team of women supporting me. Women I talk to seem to think I was already fit or I have something they need before starting. Nope. Not the case
I was successful because I started. Not because of who I am
Same goes for anyone you admire. They are no different than you. We just took a chance on us then worked out asses off, got knocked down, and got back up over & over & over. We never quit
The secret to success in anything is to get up more than you’re knocked down. Work hard and don’t quit. The only end result is success when you’d rather die than give up.
So whatever that thing is you want to do, start that shit. You got this
13 60714 hours ago
Not seeing the results you want? Can't lose weight? Can't build muscle?
If you're struggling with progress, I encourage you to write down two lists:
1️⃣ All of your priorities, in order of importance if you want.
2️⃣ Then all of the things you give your time to.
Then compare the two. Do your lists line up?
If not, you may need to do some reevaluating. We all have 24 hours in a day. You have plenty of time, it's just not a priority. •••••••••••••••••••••••••••••••••••••••••
📩 1:1 Coaching application in bio
@nutrakey - "Kelsey"
52 17414 hours ago
Tips on how a artist can save money before recording, this song was made using tip.
2 1214 hours ago
Monday’s we work the lower body and booty. 💪🏽 All fitness levels welcome... walk-ins are also welcome to join. 1st time $4 regular class price is $7. All you need is a yoga mat, towel, and some water. Hope to see you guys tonight. I have 2 classes 6pm Dance Fitness and 8:30pm Build a Booty. #picorivera#teambailafitness#buildabooty#workout#fitness#motivationmonday
1 43314 hours ago
Poetry about a man and women that fall in lust, trying to escape in each other they destroy themselves.
Happy Monday Fit Fam!🎉
Comin’ at ya hard with a KILLER home booty workout🔥 These are some of my favorite home booty exercises taken straight from my Take the Cake Home booty guide🍰 If you don’t have access to a gym, you can STILL GROW THE GLUTES🙌🏽 I only filmed this workout and the cakes were on FIYAH🔥 Add weights if you can, but weights and the resistance band are optional!
Let’s get these gains!🍑
📝SAVE for home booty gains!
✖️first video = full workout
✖️swipe = each individual set
🔥WORKOUT DETAILS BELOW🔥
SuperSet 1: [4 sets]
🍑Glute Bridge: 25 reps
🍑Glute Bridge Abductions: failure
SuperSet 2: [4 sets]
🍑Sumo Chair Squat: 20 reps
🍑Bulgarian Split Squat: 15 reps/leg
SuperSet 3: [4 sets]
🍑Kickstand RDL: 20 reps/leg
🍑Lateral Band Walk-Jump Squat Complex: 15 reps (counted from squat jumps)
Let me know if you have any questions about this workout! Don’t forget that my 50K GIVEAWAY closes TONIGHT @ 11:59pm PST🌟 So many goodies to win! I hope you’re having a wonderful Monday! Keep grinding fit fam💪🏽💞
🤩Wearing: @Gymshark Flex Shorts (M) + @GymsharkWomen Vital Seamless Sports Bra (S) + @Amazon Crop Tank (S) + @Vans
💪🏽Fueled By: @womensbest Pre-Workout Booster + BCAA Amino
‼️Resistance Band: Hip Thruster Loop by @bretcontreras1
🏋🏽♀️Knee Sleeves + Belt: @totalprofitness (M + S)
🎧Bop: Take it Back — Shaylen
🎬Youtube Channel: alittletaeste
🎂Take the Cake Program: alittletaeste.com
It’s my 27th birthday today and I was reflecting on some things I’ve learned in life. Here are the ten most important things I’d tell my younger self and some deadlift videos I never posted because I thought I looked fat. BUT THE YEAR OF 27 IS GOING TO BE ABOUT SELF LOVE OKAY 😂
1. Not everyone is going to like you or think you’re pretty, think you’re smart etc... and that’s OKAY.
2. You have the RIGHT and the power to say no and not just in romantic situations but in friendships, business choices and even to family.
3. People will try to get over on you, steal from you, make you feel like you’re less than but, someone else’s actions does not reflect who YOU are. It shows you who they are.
4. You are truly the sum of the people you surround yourself with.
5. You will stop missing people who are no good for you. Stop worrying about it.
6. On your worst day, you are living someone’s BEST day.
7. Love doesn’t leave bruises.
8. Never mix business with friendship.
9. Love is truly patient and kind.
10. Run everyday, drink water, and CELERY JUICE.
65 23318 hours ago
🛑Stop talking yourself out of things because you're "not ready" .
You're never gonna be ready.
Don't get me wrong, I've felt this way A LOT! I've found myself saying things like:
💸 I'll hire a competition coach when I have more money"
🎅 "I'll get on track after the holidays/vacation/my birthday"
💖 "I'll be confident when I have my perfect body"
😐 "I'm just...not ready yet"
The truth is...
We never have "extra money" because when we do, we find other things we "want" which take precedence over the things we "need".
There's always a reason not to start. There are holidays/birthdays nearly every month out of the year. If you're waiting for the "perfect time", you'll be waiting forever. .
Building your dream body requires self love. You cannot wait to love your body for when it looks perfect. That's like loving your kids only when they are well behaved! Love yourself at any shape and remember to practice it daily. .
You'll never be ready. But when have you ever been ready for life?
If you have kids...were you "ready" to have them? And are you ok now that you've had them?
If you've ever been through a breakup, did you think that you just couldn't live without that person? And did you find a way to live after them?
If you have gone to college, did you think you were "ready"? And did you put your big kid pants on to get ready?
YOU have the power to make yourself ready or not. Stop self sabotaging by telling yourself now isn't the right time to start feeling better! There is no better time than now! .
You can do this, I promise. .
DM me or visit www.savannahrahman.com (link in bio) if you are READY to see what you're really made of!
Quick and easy leg circuit! •
I incorporated this into more of a full body workout, but you can use it however you like! That’s the beauty of the gym! •
For this particularly, I did 12-15 reps of each exercise and 4 rounds of it. You can do more of less rounds depending on your experience level, and how you choose to utilize it! •
As always, let me know if you guys have any questions whatsoever! Comment, dm, or email me. [email protected]
Hump day transformation comin at chaa 🍑
Most people don’t believe me when I say I had no butt. I built my glutes through nutrition and lifting heavy AF (but also switched it up with high rep glute work when necessary).
Soo here it is, the proof is in the pics..
On the left: In 2010 I was eating 3 square super duper ‘healthy’ meals. Not lifting at all. I power walked for working out (don’t unfollow me for that😂). Now to the right pic: this weekend, eating 4-5 square meals plus 2 snacks. Lifting 4x a week, cardio 1x a week.
There’s about a 20lb difference between these two pics (I weigh 20lbs more now, if you couldn’t guess🙃). Coming soon—> an online GluteCamp🍑💪🏼 Stay tuned!
Until then, watch out for a glute workout with @newbreedfitness_roc where I put her through an ALL GLUTE workout!
Happy hump day, eat your carbs and do your hip thrusts and watch that booty grow👏🏼🙆🏻♀️ #glutes#buildabooty#transformation#fitnessmotivation
#bootytransformation on a throwback Thursday!
One of the fears women tend to have with losing weight is losing their curves and booty!
Let me be the first to tell you, I completely understand. Over the years I have built my booty and I make SURE she stays in tact which is why majority of my programs are focused on sliming the core and toning/building the legs and booty. I know how important keeping that figure is to us and I assure you, you won’t loose the butt, only the front!
How much weight are you trying to lose going into the new year? Drop the emoji below and let’s get to work
💙Tone & tighten
Which heart represents your goals for 2019?
70 12514 days ago
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