News & Updates

I’ve been training for about 20 years now, and through the years I definitely learned A LOT. When I first started training, I was just obsessed with getting as much knowledge as possible. I remember going through personal training courses, not to train anyone necessarily, but to have knowledge for myself.

I think the more info you can have the better, so google things, do your homework, learn from others and stay constantly learning.

Knowledge is power and I love learning. That being said, here are my top 3 tips…of about a thousand.

Variety is key and that applies to your exercises, angles, reps, rep speed, weight, rest periods, etc. I like a high volume style of training for my glutes and I always keep a journal of what I do and did each workout. That way, I’m doing a different workout each time. Because the body is so smart and adapts so well, it's imperative that you switch things up. While I built my base with heavy weights, I've had to keep switching up my training to keep things new not on physically but mentally as well. So, make a plan that has heavy days, lighter days, plyo days, and a combination of all. That’s why the more you know, the more you’ll have in your training arsenal to pull from to keep seeing progress.

I talk a lot about pumps, I’m such a dude sometimes when it comes to training. Pumps are important because the more blood flow you can have in the working muscle, the better pump and the better chance for growth. I’m totally ‘that girl’ that gets excited when I have a good pump in my butt, and upset if I don’t. I use band work, plyo work, and lighter reps or body weight only exercises during my heavier lifts to get this to happen. Which leads me to my third tip…

Food is a big factor in pumps, at least for me. When I go lower on my carbs I totally notice a difference. If I eat more food and more carbs for about four days in a row, it's like I’m a different person. I talk a lot on instagram about “Abs or A$$”, it's like the endless cycle of one day I’m trying to do a booty bulk and the next days I’m trying to get my abs to show more, so I add in cardio. Either way, a diet of good and quality calories, is an important part of reaching your goals. Food is the fuel behind your training, and as my husband always says, “gotta feed the machine”.

Rest is also critical. Even though I have a tank at Bootyqueen Apparel that says “ I Only Train Glutes on Days Ending in Y”, I DO NOT train my glutes every day. I was always asked that and that would be my response which I thought was funny but if your training the way you should be… two days is great, a third on some weeks if you want to experiment, but two should be good

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Being is accepting situations the way they are, knowing that certain things will happen that you don't understand or can't control. Yet on purpose, you refuse to worry about them.

Being is accepting others the way THEY are, and knowing that you can’t change people. You CAN love them just as they are, while God is doing any of the changing needed.

Being is doing the same thing for YOURSELF. In loving and accepting yourself for who YOU are, knowing that we are all made unique...on purpose.

Instead of focusing on your flaws, because we all have them, why not allow yourself to just...be.

Life's too short to waste it, trying to be something you're not.

Here’s a Killer Banded Booty Circuit!

Try these next 4 moves In a row on your next glute day for 🍑🔥🍑

1️. Banded Barbell Hip Thrust

2️. Banded BW Hip Thrust

3️. Banded Bent Knee Reverse Hypers

4️. Banded Side Kicks

Do all 4 moves back to back without rest. Then, rest and repeat 3-4 times.

Each move is controlled with a good squeeze at the top. Full hip extension for both of the thrusts, adding in abductions at the top for extra burn.

For the side kicks, don’t take the tension off of the band at the bottom part of the movement, and I take a bend in my knees to keep the hips in line and allow the working leg to do the work.

• 4 cups lettuce, chopped
• ⅓ cup sliced mushrooms
• ⅓ cup thinly sliced onions
• 4 ounces lean steak
• *I prefer filet for tenderness, but go for a lean cut. Cut it into strips.
• Dash of salt and pepper
• 1 slice of fat-free american cheese
• Dash of dressing
• 1½ tbsp low sugar ketchup
• ½  tbsp balsamic vinegar
• ½ tbsp water

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