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A good Glute workout should include at least one of each of the following movements:
▪️ Hinge motion
▪️ Squat variation
▪️ Bridge pattern
▪️ Abduction movement
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This workout is one I’m currently doing myself. I chose the exercises based off of ones that I truly feel my Glutes activating on. So if you don’t feel them on one of the options above, feel free to swap it out for something else.

For example, if you don’t feel enough activation on Glute Bridges, swap that out for a Barbell Hip Thrust. If you don’t feel them much on Reverse V Squats, swap that out for something like a Straddle Lift or Goblet Squat.

I plan on doing this workout for 4 weeks straight (once per week). When I do eventually change it up, I won’t be changing up the actual exercises much since I know those work for me, but rather the sets/reps/load.

A common misconception is that you have to switch things up all the time to create “muscle confusion” but in reality doing so prevents you from getting stronger at any particular lift. You have to do them long & consistent enough to actually get stronger. Getting stronger is what leads to building muscle over time.

What do you guys think about the graphic? Is this sort of thing helpful? Let me know in the comments if you want me to keep posting workouts like this in the future for ideas!

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Balance is Overrated.⁠⠀
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Anytime you see someone who has achieved something great, they likely didn’t earn it without some seasons of extremes.⁠⠀
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I didn’t achieve the success I’ve had so far with my coaching or competition careers through living a balanced life all the time.⁠⠀
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I’ve had seasons where I focus on X.⁠⠀
Then after some time, I go focus on on Y.⁠⠀
When I realize Z could use some improvement, I then go work on that.⁠⠀
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For my life, balance is more like a summary of a year full of different seasons of extremes.⁠⠀
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It’s okay to be hard core about something you want. Remember that anything worth having doesn’t come easy or without sacrifice. If you’re always trying to “balance” all the things, you may never reach your full potential in that one area you want growth in the most.⁠⠀
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➖➖➖➖➖➖➖➖➖➖➖⁠⠀
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Iᴍᴘʀᴏᴠᴇᴍᴇɴᴛ Sᴇᴀsᴏɴ Uᴘᴅᴀᴛᴇ:⁠⠀
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Currently sitting around 118lbs +/- 1-2lbs day dependent.⁠⠀
Lowest stage weight: 108lbs⁠⠀
Highest previous offseason weight: 126lbs⁠⠀
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One of my goals this improvement season is to find a middle ground that I can realistically maintain in terms of leanness.⁠⠀
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I’ve taken a break from reversing and just been focusing on maintenance. I’m not mentally “in it” enough right now to be focused on a strict reverse and that’s okay. In some sense I’m eating intuitively, but still tracking at the same time to ensure I get an adequate amount of protein in and don’t get too loose on total calories. I drink wine only on the weekends (in moderation) and I account for the calories (except for vaca of course).⁠⠀
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I make sure to get at least 10,000 steps in a day rather that’s through true “cardio”, walking the dog, or house/yard work. I lift 4-5 days a week, and am currently following a glute growth focused program where I have 3 Glute days per week. My fitness has backed down from being 70% of my day like it was the first half of this year, to probably only 20% of my day currently.⁠⠀
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My main focus right now is growing my coaching business & giving everything I’ve got to my clients + staying sane with the whole fertility situation. This is what balance looks like for me currently, and will never be a one size fits all.

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Is that post really talking to y-o-u?

In this industry, I see people misinterpreting posts all the time.
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⚫️Exhibit A:
An overweight individual who either wants to lose weight to feel better about themselves, or needs to lose weight due to health risks. They follow an account that often posts things like: “Give yourself credit. Don’t be so hard on yourself. You’re trying your best. It’s okay to mess up sometimes”. While all of those things are true, they might tell themselves these things TOO often which leads to too much inconsistency to actually make any sort of legitimate progress. In reality, that person might not be giving their best. They might NEED be harder on themselves and stop making excuses. They might need to be more “extreme”, if they have an extreme goal.
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⚫️Exhibit B:
An extremist. Someone obsessed with the scale and who lets it dictate their entire day. Someone who fears missing a workout or having a free meal every once in a while. That person follows accounts with messages like “NO EXCUSES! #nodaysoff - push harder - do more - move more”. In reality, this person probably needs to follow more accounts like the one mentioned in exhibit A.
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⚫️Exhibit C:
Someone who isn’t necessarily trying to lose a bunch of weight but wants to look good naked and have more confidence. They just got started on their fitness journey and are new to the weight room. They fill their feed up with nothing but bikini competitors hoping it will inspire them, but in reality she gets down on herself after she realizes she would absolutely love to look like that bikini girl’s “before” photo that the bikini girl is hating on so much. This woman then develops this false sense of unworthiness and assumes she just wasn’t blessed with good genetics or something. Instead of following a ton of physique athletes who’s job is basically to be fit, maybe this person needs to follow a mix of other individuals who started in a similar position as her and that she can relate to more. This is one of those “Don’t compare your chapter 1 to someone else chapter 20” scenarios.

Continued 👇🏼

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This Transformation post has been a long time coming.⁠⠀
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Sara and I started working together in the fall of 2017. Years prior, she had competed in figure and went through the typical rough experience that I think most of us go through at some point…extremely restrictive meal plans with very little flexibility followed by a rough post show phase with little direction.⁠⠀
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When we first started, the goal of competing was never mentioned, but I knew from the very beginning she’d end up wanting to get back on stage again one day. I never once brought it up or pressured her into the idea of it. I waited until she was ready, until she brought it up herself, and until she felt like she could mentally take on another prep.⁠⠀
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In the last 2 years we’ve gone back & fourth through multiple reverses/bulking phases and multiple dieting phases, all of which were a part of what led her to bringing her best package yet this past weekend where she placed 2nd in Masters & 3rd in novice. Would you believe she’s only 47? #goals⁠⠀
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Photos were the beginning of her prep which started at the beginning of May.⁠⠀
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Starting weight: 135.2⁠⠀
Stage weight: 114.8⁠⠀
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Macros before the prep = 160p/265c/85f⁠⠀
Macros by the end of prep at their lowest = 150p/70c/35f⁠⠀
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Cardio before prep = 40 min total for the week (2x20)⁠⠀
Cardio by the end of prep = 90 min/day, 5 days/week⁠⠀
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The best part about Sara’s transformation isn’t physical, but rather the mental aspect. Her relationship with food & her body image has improved drastically over the last 2 years and she actually ENJOYED this prep thoroughly, even through the tough times. She’s already talking about next time we get her on stage and we’re now making plans to potentially go for her pro card at masters nationals sometime next year. She has been a true joy to work with and makes me feel so grateful for my position as a coach!

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Fun Fact: there are now over 600 wineries in the Napa region 🤭 I dunno about you but that sounds like a challenge to me 🤷🏼‍♀️🤪
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2nd Day Itinerary 👇🏼
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🍷Failla: in Calistoga across the street from Rombauer, known for their pinots. We did a small tour of the property + an intimate tasting in the wine cave. Wasn’t a bad experience, but isn’t anywhere near a favorite.
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🍕Lunge at Augberge Du Soleil: it’s become tradition to eat here for lunch & order pizza. Their terrace views are one of the best in the valley!
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🍷Back to Davis: quick stop to buy a few bottles and enjoy one more glass of our new favorite - the “Zephyr”, a blend of Petit Verdot, Cab Franc, Merlot, and mostly Cabernet Sauvignon.
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🍷11:11: Right outside of downtown Napa. We did their basic tasting and really enjoyed their story of how they got started + the unique architecture. Our hostess was super sweet and gifted me a bottle of our choice as a birthday present. They’re small and new, but we weren’t upset they made the list this trip.
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🍷Whetstone: We came here on our last Napa trip and enjoyed their wines so much we came back. Known for their pinots, and is an easy stop if you stay at the Silverado Resort as it’s just around the corner. The girls here are literally the sweetest which is a part of the reason we went back (your host can really make or break your tasting).
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🍷Girard: Yountville - didn’t do a tasting here as we already know we like their wine and just wanted to buy some since it’s hard to find in Oklahoma. We like their zin!
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🍰Bouchon Bakery: Yountville - it’s tradition to stop in for some Macarons. They’ve improved their recipe, and might be my new favorite 😋.
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🥩Dinner at Mustards Grill: in Yountville. It’s loud & crowded but known as a staple restaurant in the Napa region. This was our favorite meal this trip! I got the pork chop bc I had heard it was better than Farmsteads, and I think I have to agree. Kyle got steak and the flavor of everything was crazy good!

Due to our first flight being cancelled we missed almost our entire 1st day. In my opinion, 3 full days of wine tasting is optimal. If you stay longer, break it up with some spa services, golf, and/or a little hiking.

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This place will never get old 🖤🍷 We’ve been to Napa a handful of times now and I don’t think we’ll ever get tired of coming back. We love meeting the people at the wineries and learning all about what goes into making their wines + the stories of how it all started. There’s not much else better than connecting with a stranger over a glass of good wine and good conversation.

For my fellow wine-o’s out there who might be interested, here’s an itinerary of our first day 👇🏼: [bookmark if Napa is on your bucket list]
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🍷Davis Estates: in Calistoga, about 30 minutes north of downtown Napa. The drive up is beautiful with a sea of vines on either side of you. The estate had great views & architecture, the grounds were beautiful, and it was private & quant with us being the only ones in the tour. It included a food pairing of small bites that were to die for and were a game changer paired with the wine. Oh and the wines were uh-mazing 👏🏼. I now have a new favorite Chardonnay and we now have a new favorite red blend. They also had some great big bold Napa Cabs we both loved, so a little bit of everything for everyone. They have a very very small distribution, so we definitely brought a few of their bottles home with us in our wine check bag. This one is officially in our top 2 of favorite wineries we’ve been to.
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🍷Rombauer: also in Calistoga. This one is sentimental to us because their Zin was the first red wine Kyle got me in to. We’ve done their tasting a few times, but they also allow you to buy a wine by the glass and have a picnic in their gardens that overlook the valley below. If you like fruity Zin’s and buttery chards, stop here.
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🍷B Cellars in Napa. We did the full tour with food pairing. It was a good experience, but Davis Estates had already set the bar high.

If you want to still enjoy the rest of your day, we recommend stopping after 3 tastings (we’ve learned the hard way 🤪).
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Dinner was at Farmstead at Longmeadow Ranch in St. Helena, which is in between Napa & Calistoga. This is one of our favorite restaurants in the area with one of the best pork chops we’ve had.
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Continued 👇🏼

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My jeans say no more wine and cheese but this blouse be like “we gotch you girrrrrl”
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Back to where it all started. To anyone who’s ever heard the story of when I THOUGHT Kyle was going to propose, this was that winery 😉😆 #bestbirthdayever #besthubbyever

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Custom Workout Program GIVEAWAY 💪🏼
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We were suppose to be on a flight at 6:40am this morning off to vaca for my birthday (tomorrow), but the plane had its own agenda and decided to be broken 🤷🏼‍♀️
Currently sitting in the Tulsa airport waiting for our new flight, and trying to make the best of things.
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So let’s play a game...
Who can guess where we’re off to this time?!
Here’s how to enter to win a custom workout program designed by me.
1️⃣ Like this photo
2️⃣ Follow me (if not already)
3️⃣ Comment below your guess on where you think we’re going + tag your travel buddy 🧳
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Must submit your guess by 6:30pm CST today as that’s about when we’ll be arriving and I’ll be revealing in my stories. I’ll choose 1 winner who guesses right to win a custom workout program designed by me.

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Here’s another #PrepBeforeThePrep Case Study for you all!

If I were to have told you I had a client I’d been working with since July and she was down 2 pounds, that wouldn’t sound very impressive, would it? BUT show you these photos side by side, and that’s an entirely different story.

This is my client Kitt, a future bikini competitor who will step on stage sometime in 2020 for the first time.

Since working together, her scale has been as high as 137 pounds, and as low as 129 pounds. I have her weigh herself every single day and we look at her weekly average weight to consider her progress. But in the grand scheme of things, does her weight actually matter when she’s making this type of body comp progress? Nope.

Here are a few details on what we’ve done thus far:👇🏼 When she came to me she was eating around 2,000 cals a day, lifting 4 days a week and doing a crap ton of cardio (BUT cardio was an inconsistent amount on a week to week basis). We immediately began a mini cut by cutting a hefty amount of cals from the get go, and then designed a much more structured plan with cardio. We upped her lifting to 5 days a week, and adjusted her first couple programs to full body splits just to mix things up from what she was used to. The mini cut lasted around 8 weeks, and in that time she dropped around 8 pounds.

We’ve now been reverse dieting for over a month, and while her scale as climbed back up a bit, she actually looks better now than she did a month ago regardless of what the sale is reading.

Kitt was already a very active person who lifts weights, plays beach volleyball regularly and does a bit of surfing in whatever spare time she can fine. She works a crap ton of hours and travels across the country weekly for her job.

The biggest changes we’ve made honestly has just been implementing more structure and C O N S I S T E N C Y. She already had the foundation to the lifestyle there, she just needed an extra push to get more detailed and strategic with her approach.

I can’t wait to get this girl and many others on stage next year! We’re building and empire 😈💪🏼 #teamprophysique

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