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You don’t have nothing to lose but the weight! 💪🏽
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Comment “RECIPE” to get these recipes you won’t want to lose!
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Comment “ready” to start your inner & outer transformation
Down here ⬇️
1.Eating low fiber and expecting your gut to “figure it out” Fiber feeds your good gut bacteria. No fiber = sluggish digestion, cravings, constipation, and a microbiome fighting for its life.
2. Spiking your blood sugar all daySweet coffee, skipping meals, random snacks, then a huge dinner = glucose CHAOS 🗣️
3.Living in sympathetic overdrive TRANSLATION: fight-or-flight. If you’re always rushing, scrolling, overthinking, and multitasking, your body is not prioritizing digestion.
4.Ignoring your vagus nerve😭
Your vagus nerve connects your brain and gut. Deep breathing, slow walks, humming, stretching, and eating calmly help tell your body, “we’re safe.”
5.Eating ultra-processed foods and calling it balance. “healthy” packaged foods are still loaded with additives, low fiber, and ingredients that can irritate the gut.
6.Sleeping like your body doesn’t need repair
poor sleep messes with hunger hormones, cortisol, insulin sensitivity, inflammation, and your ability to recover.
Women were never meant to live this disconnected from their bodies.
The bloating.
The exhaustion.
The inflammation.
The anxiety.
The constant feeling of being overstimulated & drained…
!🗣️Your body isn’t failing you it’s trying to get your attention.
The more you learn about gut health, hormones & the nervous system, the more you realize how many people are surviving instead of actually feeling well.
I didn’t realize how much of this was actually fixable until I stopped guessing and started doing the right things consistently so I put everything that actually helped me into one place simple routines what to eat what to focus on and what actually matters
comment READY ✅ and we’ll send it to you
1️⃣ Late night snacking
Your body doesn’t need heavy meals right before bed. It can leave you feeling bloated and sluggish the next morning.
2️⃣ Sitting all day after the gym
One workout can’t cancel out being inactive the rest of the day. Daily movement matters too.
3️⃣ Not drinking enough water
Dehydration can make your body hold onto water weight and increase bloating.
4️⃣ Stressing 24/7
High stress can affect your appetite, sleep, cravings, and overall progress.
5️⃣ Skipping protein
Protein helps keep you full, supports muscle growth, and helps with body composition goals.
6️⃣ Inconsistent workouts
You don’t need perfection, just consistency. Results come from repeating the basics over time.
Save this for your next reset & comment “READY” to join our May Fitness Challenge 🔥🔥
#fitnessjourney #gymmotivation #fatlossjourney #workouttips #healthylifestyle
1 hour is all you need 🫶🏽
Let it OUT on the turf tonight with us at Glute Camp!!! Stream live at 7:15PM! Just comment “GLUTE” and we’ll send you the link. 🎉
Catch your live Pilates classes this week inside the @fitformula21 Online Community 🖤✨
This week’s schedule:
– Monday 6AM
– Wednesday 6PM
– Friday 6AM
Expect low-impact burn, stronger cores, toned muscles, better posture, and that long lean feeling everybody loves 😮💨
Whether you’re working out from home, restarting your routine, or adding something new into your wellness routine… this is your sign to get on the mat.
No commute. Just press play & flow with us from anywhere 🖤
Comment “PILATES” and we’ll send you the details.
End the week with this banger!!!
🔥 4 Rounds | 10-12 reps each
• Squat Jumping Jack
• Squats
• Jump Squats
• Star Jump
• Goblet Squat
• Squat Pulse
Designed to push. Built to last.
Show up strong — the burn will follow.
👉 Save it for leg day & tell us when you feel it 👀🔥
10 foods that help grow your glutes & tighten your waist
Now that I got your attention..🤭
There is no such food that can go straight to your glutes BUT with the proper nutrition and proper training you can achieve that 🙂
First things first - it’s not just about food.
You need the combo: proper training + consistent nutrition.
But food does make a difference when it supports your goal.
Here’s what actually helps and why:
1️⃣Eggs
High-quality protein + leucine
→ supports muscle growth
2️⃣Salmon
Protein + omega-3s
→ helps recovery & reduces inflammation
3️⃣Greek yogurt / cottage cheese
Slow-digesting protein
→ supports muscle repair (great before bed)
4️⃣Lean ground beef
Protein + iron + creatine
→ supports strength and performance
5️⃣Chicken thighs
Higher calories than breast
→ helpful when building glutes
6️⃣White rice
Fast-digesting carbs
→ fuels workouts + recovery
7️⃣Sweet potatoes
Complex carbs + potassium
→ supports performance & reduces fatigue
8️⃣Quinoa
Carbs + protein
→ easy way to hit calories with quality food
9️⃣Avocado
Healthy fats
→ supports hormones (important for muscle growth)
🔟Olive oil
Easy way to increase calories → helps stay in a slight surplus
If you’re not growing, it’s usually because:
- you’re not eating enough
- you’re not consistent
- or your training isn’t progressive
Eat to support your training, not just to “be healthy.”
Comment “RECIPE” to get our cookbook 🔥
Time to make you tap out 😝🍑
Glute Camp tonight at 7:15PM. Let’s see who’s really about it.
For virtual access comment “GLUTE” or come see us in person @theloftatlanta
