How to grow bigger glutes while working full-time?

Welcome Reader to Well Healthful ❤️

In today’s issue:

How to grow bigger glutes while working full-time?
Weekly snack: Choco-Berry Protein Bites
Weekly creator: Laur.wagner
4 Best link of the week

Let's dive right in!

How to grow bigger glutes while working full-time?

I totally get it, juggling work every day while trying to look fabulous!

Don't worry, your full-time job won't stop you from looking amazing.

I'll share a simple 5-step plan to grow your glutes and feel fantastic, even with a busy schedule.

1/ Your schedule will be your best friend

Feeling short on time and don't want to spend all of it on working out? Totally get you!

So in order to efficiently use your time, you must create a schedule that works for you.

Define:

What days you want to workout
For how long you want to workout
What exercises you are going to do
When your rest days are

I recommend a rest day at least 2 times a week.

You choose to create your own schedule.

Or you can use our workout schedule 👇

Get our workout schedule here 💪

2/ It's progressive overload time

Want to see quick results and level up? I've got the secret sauce!

Just gradually increase those weights, baby!

When you hit the gym, go for those heavier weights each time.

Not only will your dream glutes and body start shaping up 🍑, but it'll also give your dopamine a boost! Progress feels so good! 💪

3/ You MUST rest

You got it, girl!

Rest is a MUST for those growing glutes. It's as crucial as working out, seriously!

Give those muscles a break, and they'll reward you with some serious growth.

Skip the rest, and all your hard work might go to waste. We don't want that, right?

Trust me, it's a mistake you don't wanna make (I've seen many girls make it, and it's no fun 😩).

So, remember to rest and let those glutes do their magic! 💪😉

4/ Optimal workout sessions

You've probably seen this happen before – people at the gym being busy with everything except their workouts!

Let's avoid falling into that trap.

Make the most of your time by:

Minimizing Rest: Keep the breaks between sets short and sweet.
Effective Exercises: Stick to exercises that give you the best bang for your buck.
Phone in Pocket: Put that phone away and stay focused on the gains!
Skip the Small Talk: Save the "weather talk" for later and greet your buddies with a friendly smile instead! 🤣

With these tips, you'll optimize your workout time and see results like never before! Let's go, champ! 💪😄

5/ Eat high protein foods

You know what? Building those muscles doesn't just happen in the gym!

Proteins are the secret sauce to help your muscles grow big and strong.

And guess what? You don't need extra time for that!

You're already eating, so why not ramp up the protein game? 🤩

Check out this fantastic list of protein-packed foods to add to your plate:

Chicken Breast
Salmon
Eggs
Greek Yogurt
Lentils
Cottage Cheese
Lean Beef
Quinoa
Chickpeas
Almonds
The snack below 👇😉

🥙 Healthy Snack of the week

Choco-Berry Protein Bites

Ingredients

1 cup rolled oats
1/2 cup almond butter (or any nut butter of your choice)
1/4 cup honey or maple syrup
1/4 cup dried berries (e.g., cranberries, goji berries,etc.)
1 scoop chocolate protein powder (about 1/4 cup)
1/2 teaspoon vanilla extract (optional, for added flavor)

Preparation

1/ In a large mixing bowl, combine the rolled oats, almond butter, honey (or maple syrup), and vanilla extract (if using). Mix everything together until well combined.

2/ Add the dried berries and chocolate protein powder to the bowl. Mix again, ensuring that all the ingredients are evenly distributed.

3/ The mixture should be slightly sticky and easy to mold. If it's too dry, add a bit more almond butter or honey. If it's too wet, add more rolled oats or protein powder.

4/ Once the mixture is well mixed and has the right consistency, cover the bowl with plastic wrap or a lid and place it in the refrigerator for about 15-30 minutes.

5/ After the mixture has chilled, take it out of the refrigerator. Using your hands, roll small portions of the mixture into bite-sized balls. You can make them as big or as small as you prefer.

6/ Place the Choco-Berry Protein Bites on a plate or baking sheet lined with parchment paper to prevent sticking. Continue rolling until all the mixture is used up.

7/ Put the plate or baking sheet with the protein bites back into the refrigerator for another 15-30 minutes to firm up.

8/ Once the bites are firm, transfer them to an airtight container. Store them in the refrigerator for up to a week or in the freezer for longer shelf life.

🤳 Creator of the week

Laur.wagner

Meet the incredible Lauren Wagner – strong, motivated, entertaining, and oh-so-confident! With a whopping 185k following on Instagram, it's no surprise why!

Her top-notch content is irresistible. Can't stop scrolling when you're on her page, especially if you need some inspiration or killer workout ideas. She's the real deal! 🤩

Check her out here 👈

✨ Best links

1/ When girls "shoot their shot" in the gym 😂

2/ Top 4 exercises to grow your glutes 🍑

3/ Insane glute transformation

4/ Glute stretches you can't ignore before & after a workout

Have a burning question that needs an answer?

Share it 👉 here 👈, and you might get the answers in the upcoming edition.

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