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FRIDAY MOTIVATION

EXERCISE OF THE DAY

BOULDER SHOULDERS 💥

LIFT BETTR

GLUTES ON FIRE 🔥

This week, we’re focusing on glutes—more than just being double-cheeked up, these muscles are the powerhouse of your lower body.

Ready to get your glutes to their best?

1. Barbell Hip Thrusts

How to: Sit on the floor with a barbell over your hips, shoulders resting on a bench. Drive through your heels to lift your hips, squeezing your glutes at the top, then lower back down. Keep your core engaged for stability.
Alternative: Glute Bridges – No bench? No problem. Do the same movement lying flat on the ground with or without added weight.

2. Bulgarian Split Squats

How to: Stand a few feet in front of a bench, place one foot behind you on the bench, and lower into a squat with your front leg. Focus on driving through your front heel and squeezing your glutes as you rise back up.
Alternative: Lunges – If split squats are a bit too intense, regular lunges still target the glutes and help with balance and stability.

3. Cable Kickbacks

How to: Attach an ankle strap to a cable machine, face the machine, and kick one leg back, squeezing your glute at the top. This isolates the glute and provides constant tension.
Alternative: Banded Kickbacks – If a cable machine isn’t available, resistance bands give you a similar motion and are perfect for at-home workouts.

4. Sumo Deadlifts

How to: Stand with your feet wider than shoulder-width apart, toes pointing out. Grip the bar, keep your back straight, and drive through your heels to lift, focusing on engaging your glutes at the top.
Alternative: Kettlebell Deadlifts – A good option for beginners or if you don’t have access to a barbell. Kettlebells allow you to practice the movement with a bit more control.

Pro Tip:

Don’t rush through the reps! When it comes to glute exercises, focus on the squeeze at the top of each move. Take it slow, and don’t be afraid to feel the burn. The more you focus on form, the better your results.

EAT BETTR

CHEAT MEAL CHEAT CODES 🤫

Let’s face it, sometimes you just need that pizza or a stack of pancakes.

Taking a break from your regular eating plan can be part of a balanced approach to nutrition. But to make the most of it, we’ve got some cheat codes to help you enjoy your cheat meal without derailing your progress.

1. Plan It, Don’t Wing It

Why: When you plan your cheat day, you’re more likely to stay mindful of what you’re eating and avoid an all-day binge.
How: Decide ahead of time what you’re craving most and make a plan around that. Looking forward to a cheat meal can make it feel more rewarding and keep you focused during the week.

2. Eat Mindfully, Not Mindlessly

Why: Savoring each bite helps you feel more satisfied, even with a smaller portion. Cheat days don’t need to mean overdoing it.
How: Take your time with each bite. Appreciate the flavors, textures, and the treat itself. Eating mindfully can prevent that overstuffed feeling and leave you feeling good afterward.

3. Keep Portions in Check

Why: It’s easy to turn a cheat meal into a cheat feast, but large portions can make you feel sluggish and throw off your progress.
How: Go for a single serving of whatever treat you’re craving. If it’s pizza, have a couple of slices instead of the whole pie. That way, you enjoy the taste without going overboard.

4. Stay Hydrated

Why: Many cheat-day favorites are high in sodium or sugar, which can leave you feeling bloated or dehydrated.
How: Drink plenty of water throughout the day, especially before and after your cheat meal. Staying hydrated helps balance out the effects of high-sodium foods and keeps your energy up.

5. Get Back to Basics the Next Day

Why: After a cheat day, it’s tempting to carry over some of those indulgences, but sticking to your usual routine is vital. Cheat Meal… Not Cheat Week.
How: Plan a solid, nutrient-packed breakfast for the day after and focus on high-quality meals. Getting right back on track will help you feel recharged and ready to crush your goals.

Pro Tip:

Enjoy your cheat day guilt-free, but remember: it’s just one day! Balance is the name of the game. A well-planned cheat day can make staying consistent easier in the long run.

Remember, a cheat day is meant to be enjoyable and to fit into your lifestyle, not throw you off track. So go ahead, have that favorite meal, and come back stronger the next day. Balance is what makes this journey sustainable.

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Maybe ask him instead of making fun of him and you won’t make yourself look like an idiot. 👊🏼. - Watch Now

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DO BETTR CREW!

Take your victories where you can but never settle. Always aim to Do BETTR!

BOOM 👊 - Joey Swoll