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This image illustrates five glute exercises: Squats, Pointed Butt Lifts, Fire Hydrants, Heel Kicks, and Bridges. It also details the daily repetition counts for these exercises for Day 1 through Day 6 of the challenge.

30 day glute challenge

#fitness #workout #30daychallenge #glutes #growyourglutes #gluteworkouts #wellness #lemon8challenge #glutegains #lemon8diary @Lemon8 Fitness be sure to take rest days to rest your muscles when needed, this does not have to be completed in exactly 30 days!

32.1K likes

This image displays a "before and after" comparison of legs, illustrating one month's progress in treating "strawberry legs." The left side shows skin with visible dark pores, while the right side shows smoother, more even-toned skin, indicating improvement.

A hand holds a white and gold bottle of a body wash, labeled as containing salicylic acid and designed for exfoliating and cleansing to achieve visibly even skin.

A hand holds a vibrant blue, textured mesh exfoliating sponge, used for physical exfoliation as part of a skincare routine.

Strawberry Legs One Month Progress

Hey guys, thanks so much for the support and suggestions on my last post. I know some of you had questions for updates or follow ups but I didn’t want to provide one until I can give a ACTUAL progress photos. (I don’t think it’s been exactly one month but long enough to see results for sure)

10.9K likes

A heart-shaped white bowl filled with a vibrant cucumber salad, mixed with a reddish sauce and sesame seeds, with a gold spoon. Text overlays read "CUCUMBER SALAD" and "GUT HEALING."

A heart-shaped white bowl contains thinly sliced mini cucumbers with a gold fork. An overlay describes step 1: chopping cucumbers, mixing with salt, and draining excess water.

A hand holds a bottle of light soy sauce next to a heart-shaped white bowl filled with sliced cucumbers. An overlay indicates adding 3/4 tbsp light soy sauce.

gut healing cucumber salad you MUST try 😍🥒

the entire recipe is in the pictures!! just make sure to mix everything up really well and enjoy 💪🏼 recipe here as well: 4-5 mini cucumbers chopped thinly 1/2 tsp salt 3/4 tbsp light soy sauce or coconut aminos 3/4 tbsp rice vinegar 1/2 tbsp sesame oil 1 tbsp chili oil 1 tbsp sugar 1/2 t

45.6K likes

An overhead view of a person on a yoga mat, with text overlay 'stretches to ease BLOATiNG', introducing a series of exercises for bloating relief.

A person performs the 'Legs Up The Wall' pose against a textured wall, illustrating a stretch that reduces leg fatigue, helps lower back pain, improves digestion, and promotes relaxation.

A person demonstrates 'Child's Pose' on a yoga mat, a stretch that targets the lower back, improves digestion, and encourages deep breathing for bloating relief.

stretch to decrease bloating🧘🏻‍♀️

Bloating is common. but it shouldn’t be your norm. If you are frequently bloated and feel “heavy” check your diet and make sure to minimize the foods that might provoke bloating. Check out my other post about Bloating! Stay hydrated and active. Try out these stretches that can be static poses or y

24.3K likes

A box of assorted cookies with various toppings, including frosted and chocolate chip cookies, illustrating the topic 'What Happens if You Stop Eating Sugar.'

A smiling person with eyes closed, standing in a green outdoor setting, illustrating the benefit of feeling happier and having improved mood after quitting sugar.

A white mug with a beverage and two slices of toast on a plate, representing a meal that could be part of a diet with decreased hunger after quitting sugar.

What happens if you stop eating sugar

Ditching sugar for two weeks can work wonders for your body. With Americans consuming about 300 daily calories from added sugar—way above the recommended six teaspoons—it's time for a change. Refined carbs do zilch for your health, causing energy crashes and inflammation, which can lead to nast

8344 likes

A close-up of a person's face with text overlay asking 'how to Know your Skin Type with a tissue,' introducing a method for skin type identification.

Text on a white background outlining three steps for the tissue test: clean face, tear tissue into four pieces, and apply pieces to forehead, nose, cheeks, and chin.

Text on colored blocks detailing the results of the tissue test for different skin types: Normal, Dry, Combination, and Oily skin, explaining how tissue pieces react.

Discover Your Skin Type: The Tissue Test 🧴✨

Understanding your skin type is the first step to achieving a flawless complexion. Here's a simple tissue test to help you determine your skin type! Steps: 1. Wait 1 Hour After Washing Your Face: - Make sure your skin is clean and free from any products. 2. Tear a Tissue into 4 Piece

13.7K likes

A bedroom scene with a bed, nightstand, and window, featuring text overlay 'HOW TO FIX YOUR SLEEP SCHEDULE FOR GOOD!' and '9 STEPS THAT WORK'.

A close-up of an alarm clock displaying '9:02' with text overlay 'don't hit snooze' and tips like 'turn on a light right away' and 'hop out of bed and walk right outside'.

A journal open on a bed with text overlay 'wind down time' and a list of ways to wind down, including 'create an evening routine you love' and 'journal before bed'.

9 tips to fix your sleep schedule FOR GOOD

fixing a sleep schedule that’s been off for months can feel like a genuinely impossible task 😅 i’ve tried everything from melatonin to staying up for 24 hours to make sure im tired early and this is what i’ve found that ACTUALLY WORKS!! 💌 save for later! & follow for more daily posts!

8788 likes

A close-up shot of a person's tanned leg and arm, wearing a pink patterned swimsuit, lying on a white towel. The image has a text overlay that reads 'TANNING 101 How I tan as a college student'.

A hand holding two bottles of SPF 50 sunscreen lotion in a store aisle. Text overlays emphasize using SPF 30-50 for protection and an even tan.

A hand holding two bottles of browning tanning lotion in a store aisle. Text overlays suggest using tanning lotions if tanning is difficult, noting this one is good for the price.

Tanning 101 How I tan as a college student

I know I always feel most confident when I have a good tan. Here are my best tips and tricks to get tan fast and make it last! -SUNSCREEN. Sunscreen is crucial and the most important step. If you’re tanning it’s important to protect your skin as best you can. SPF 30-50 is ideal. Not only does it

10.4K likes

A first-person view of legs on a leg press machine, illustrating the title "HOW TO USE LEG PRESS" with peach emojis, setting the stage for different leg press techniques.

A first-person view of feet placed high on a leg press platform, demonstrating the "HIGH FEET" position to target "UPPER GLUTES AND HAMMIES" for muscle engagement.

A first-person view of feet placed low on a leg press platform, illustrating the "LOW FEET" position to target "OVERALL QUADS" for comprehensive leg muscle development.

HOW TO USE LEG PRESS 🍑🍑🍑

the leg press can be very good to grow different types of legs muscles! Make sure that you don’t lock your legs when you are using the leg press! These workouts really allow you to feel different parts of your leg muscles while working out! #legpress #legworkout #glutegains #lemon8fi

5282 likes

A person sits in a Ferris wheel car at night, with city lights in the background. Text overlay states "how i lost 20+ pounds including my face".

A person takes a mirror selfie in a bathroom, posing with a phone. Text overlay indicates a weight loss from "138/136 to 110/116" at 5'1" height.

Three cans of Remedy Kombucha are shown, labeled "NO SUGAR." A pink text box explains drinking kombucha every morning on an empty stomach for gut cleansing and digestion.

how i lost 20+ pounds

Step one of my mini losing weight journey was laying off the chips a bit and then i started drinking kombucha and learned it’s more effective in the morning and snacking is a bad habit of mine these are the best for me and i almost never use my kettle bell but i mainly do sit ups and walk a lot Usu

11.9K likes

A white bottle labeled "Slippery Elm 400 mg Herbal Supplement" is displayed. Below it, the text "SLIPPERY ELM" and "+ For MAXIMUM wetness" are shown, indicating its use for moisture.

Multiple pairs of colorful exfoliating gloves are arranged on a white background. The text below reads "EXFOLIATING GLOVES" followed by benefits like smoothing skin, clearing dead skin, lifting hairs, and preventing ingrown hairs.

VAGINA HACKS THAT ACTUALLY WORK!

Hey, beauties! 💕✨ Today I’m revealing Vagina Hacks That Actually Work. Yes, you read that right! We're talking all about keeping your lady garden not just healthy, but thriving. These are the tried-and-true tips I swear by, and I'm here to share them with all of you lovely lot! They’re also

34.5K likes

Bang Bang Air Fryer Chicken

If your looking for an easy and delicious chicken recipe that comes together in no time make this bang bang chicken, I served it over some white rice. ——Ingredients—— 3 chicken breasts 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon paprika 1 teaspoon seasoned salt : ——b

35.6K likes

✨Bourbon Chicken: Quick & Easy Dinner Recipe✨

I finally made it and wow 🤯 it was better than I’ve ever tasted. This was a simple, fairly easy, under $20 meal. Took about 30-45 minutes to make 6 servings. 🌸 Make sure you follow me on Youtube @MorganKaprice and Tiktok @MorganKaprice, share and save this post y’all. Season your chicken t

28.7K likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8726 likes

A title image for a supplement cheat sheet, featuring various pills and glass containers on a grey surface. The text 'Supplements cheat sheet' is prominently displayed in blue and pink fonts.

A list detailing the benefits of Lions Mane Mushroom, including regulating blood sugar, reducing blood pressure, increasing energy, protecting liver and kidney, relieving stress, promoting gut health, and improving brain function.

A list outlining the benefits of Super B Complex, such as increasing energy, boosting brain function, aiding digestion, reducing stress, improving mood, lowering heart disease risk, and supporting immune health.

Supplements cheat sheet and guide

Some of my favorite supplements and their benefits! please do your research before taking these to make sure they work for you! #supplements #supplementroutine #wellness #wellnesshabits #dailysupplements #healthyhabits #health #supplementsthatwork #supplementbenefits

5109 likes

This image presents two habits for couples: 'THEY PRACTICE NON-SEXUAL INTIMACY' and 'THEY PUT THEIR PHONES DOWN'. Each habit is accompanied by a descriptive paragraph explaining its importance for connection and a great sex life, set against a blurred background.

The image features two habits for couples: 'THEY MAKE SEX A HABIT... EVEN WHEN THEY "AREN'T IN THE MOOD"' and 'THEY SHOWER TOGETHER'. Each habit includes a paragraph detailing its benefits for intimacy and connection, with a blurred background of white fabric.

6 Sexy Habits for Couples With Great Sex Lives

A great sex life doesn’t just happen. It takes intentional work from both parties and can easily become a part of our lives that gets overlooked if we aren’t careful. That’s why adding small habits to your daily life that bring you are your partner closer together can have a major impact on the qua

4788 likes

A gray lined paper background with the title 'FONTS to make YOUR NOTES fun' in black handwriting. A pink butterfly and a yellow flower illustration adorn the corners, connected by a white dashed line.

A close-up of a pen tip on lined paper, demonstrating the 'Soft - Bold' handwriting style. The words 'Soft - Bold' are written in a thick, bold script.

A close-up of a pen tip on lined paper, next to a spiral notebook binding. The 'Times' font is shown with 'TIMES' in uppercase and 'times' in lowercase, resembling a serif font.

Fonts to Make Your Notes Fun!

Different styles + fonts incorporated in your notes allow you to take your notes to the next level ✨ Here is a list of 7 fonts you can use to add into your writing. 1. Soft - Bold a bold version of your regular writing done with a thicker pen (.7mm -1.0mm)! Great to add when you need impor

8726 likes

A couple sits on a longtail boat in clear turquoise water with limestone karsts in the background, illustrating "Places to Visit for Luxury For Less Part 1".

A beautiful clear turquoise cove surrounded by large rock formations and green foliage, with text indicating Thailand's best time to visit and airport options.

An infinity pool with palm trees overlooking the ocean, showcasing accommodation in Thailand with average costs and mentioning Hyatt Regency Phuket.

Places to Visit for Luxury For Less: Part 1

✨Thailand✨ Thailand Guys, if you want a luxurious vacation for less.. head over to THAILAND. The most expensive part of your trip will be the flight. Be sure to book 6 months+ in advance and fly into BKK Suvarnabhumi Airport or DMK Don Mueang International Airport , even if your final

5677 likes

Homemade Glazed Donut Holes 🤍

How To Make Them: Wet * 1 cup milk, I used whole milk * 6 tbsp unsalted butter, melted/cooled (make sure its not piping hot 😂) * 1 large egg * 1 tsp vanilla extract Dry * 2 cups all purpose flour * 4 tbsp sugar * 4 tsp baking powder * 3/4 tsp salt Glaze * 1 1/2 cups powdered sugar

12K likes

A woman in athletic wear stands in a gym with text 'Spring Cleaning Your Gut Naturally' and 'Bye Bye Bloating'. A graphic of a human torso highlights the digestive system, surrounded by tulips and cherry blossoms.

A list of foods for gut health, categorized into Fiber, Probiotics, Prebiotics, Protein, Polyphenols, and Vitamin D, with examples for each category.

A recipe for a salt water flush, detailing ingredients like hot water, sea salt, and lemon juice. An image shows a jar of lemon water and fresh lemons.

Naturally Cleanse Your Gut and DeBloat🌱

Hey everyone! 🌞 Are you feeling a bit sluggish lately? Maybe bloated or just not quite yourself? Well, it might be time for a little TLC for your digestive system! Your gut health is super important for feeling your best, and one way to give it some love is with a natural colon cleanse.

8523 likes

Quesadilla Toaster Hack - Game Changer!💡

Because Andy worked at Taco Bell in high school, he’s basically a pro! This quesadilla tasted hack is such a quick and easy lunch or dinner! All you do is add cheese to your tortilla and fold it, make sure to stave the open side towards the top so it doesn’t get messy. It’s crucial to fold the qu

9288 likes

A bedroom scene featuring a bed with a pink headboard, a white nightstand with a lamp, and a tall arched mirror. A plant in a woven basket sits beside the nightstand. The text overlay reads 'Make Your Bedroom Look BIGGER'.

A close-up of a bedroom nightstand with a lamp and a tall arched mirror behind it. A plant is visible to the left. The text advises to 'Add tall mirrors behind your nightstand to reflect light and add depth + height'.

An overhead view of a patterned rug extending under a bed, with a person's feet in white fluffy slippers visible on the rug. The text suggests to 'Add a large rug under your bed to give the illusion of more floor space'.

3 Ways to Make your Room Look BIGGER! 🏡

Sharing a few things I did to make my bedroom look bigger than it is! Plus these tips also help your bedroom look nicer too 😍 +tall mirrors behind nightstand - it helps to reflect light and add height/depth +add a rug under your bed to give the illusion of more floor space - make sure it is big

7927 likes

Get Hired with this Template

Although this can be a really challenging question to answer during a job interview, it is an opportunity to showcase your transferable skills, enthusiasm for learning, and ability to adapt. This is an example response I am sharing with you to tailor to your unique situation. The key thing you

6734 likes

Best tanning tips to get the PERFECT summer tan! Make sure you exfoliate, lotion, apply sunscreen, choose the best tanning oil, apply after sun, and stay hydrated!!! The Australian gold tanning spray is my ALL TIME favorite! I reapplied every 30-45 minutes as needed! #tanningproducts #

5963 likes

Seafood Mac & Cheese | LET’S TALK ABOUT IT ⬇️

This was truly a labor of love. No, seriously. Can we be transparent and keep it 100 though? Mac N Cheese (GOOD MAC) takes 2-hours minimum to make. Don’t let it be seafood Mac & Cheese, you’re adding an extra hour, minimum to cook all the seafood. Jesus. The full recipe is now live on m

12.1K likes

A glass of a red drink with ice and a straw, surrounded by bottles of cranberry juice, pineapple juice, and apple cider vinegar. Text highlights the drink's benefits for gut health, including antioxidant boost, less bloating, and better digestion.

A bottle of Ocean Spray Pure Unsweetened Cranberry Juice, with text detailing its benefits: maintaining a healthy gut microbiome, reducing inflammation, supporting women's health, and boosting immunity.

A Dole 100% Pineapple Juice can, with text describing its benefits: no added sugar, packed with antioxidants, vitamins, and minerals, aiding digestion, reducing bloating, and enhancing taste.

DAILY DRINK FOR GUT HEALTH 🌱🍍

This combo has been my absolute favorite for the past month. It has so many benefits for your body and actually tastes good, thanks to the pineapple. I have been drinking it at least 1x per day for the past several weeks and have already noticed my gut health has been improving, along with other ch

60.2K likes

A stack of books on a white bedspread, with the text "TOUCH HER & YOU DIE" and "BOOK RECS" overlaid, introducing a list of book recommendations.

The book cover for "Powerless" by Lauren Roberts, featuring a skeletal figure and vines. Overlaid text praises its fantasy genre and banter, with a knife emoji and four and a half stars.

The book cover for "One Dark Window" by Rachel Gillig, depicting a gothic castle. Overlaid text describes it as amazing with a monster in her head, accompanied by a joker card emoji and three and a half stars.

“Touch her & you die” book recs

One of my favorite tropes is enemies to lovers and not only that, it is top tier when it has a “touch her & you die” microtrope in there. Here are just some of the books that I love that has this trope. POWERLESS: less of an enemies to lovers and more of unlikely pairing to high tension. It

13.4K likes

MY TOP GLUTE GROWTH WORKOUTS - cpt 🍑

some of the BEST exercises to do for glute growth 🍑👀 you want to make sure you’re working ALL of the glute muscles ~ maximus: largest & makes up the fullness & most mass medius: 2nd, makes up more of the shelf (in addition to the upper glute max division) minimus: deep to medius &

7258 likes

Two fragrance bottles, one green and textured, the other a black body spray, are presented as a combination for captivating scents.

A green textured fragrance bottle is featured, detailing its vibrant, sophisticated blend of citrus, white florals, and vanilla notes, with a high rating.

perfume combo that makes men turn their heads

Finding the perfect perfume combination can elevate your fragrance game and make heads turn. Two standout choices are Sex Bomb Perfume by Lush and Valentino Donna Born in Roma Green Stravaganza. Sex Bomb Perfume by Lush: Sex Bomb is known for its seductive scent. It has notes of jasmine, ylang-

15.4K likes

A brown grid-patterned sticky note on a lined notebook, featuring the title 'how to IMPROVE UR handwriting :) pt. 2' in a handwritten style, surrounded by white sparkle graphics. The bottom left corner has 'Lemon8 @essynotes'.

A close-up of lined notebook paper demonstrating handwriting. The title '#1. Do not connect your letters' is at the top. Examples show 'Do NOT connect your letters', a correct example 'I am ready to practice' (unconnected), and an incorrect example 'I am ready to practice' (connected).

A close-up of lined notebook paper demonstrating handwriting. The title '#2. Make your all your letters the same size' is at the top. Examples show 'make letters similar size', a correct example 'they are the same' (consistent size), and an incorrect example 'they are not the same' (inconsistent size).

how to improve your handwriting

stemming off of part 1, here are some more ways you can use to improve your handwriting that will make a big different in your notetaking! 1. Do not connect your letters! Unless you can write really pretty cursive, you should not be connecting your letters! This helps your notes look organized

17K likes

Bougie Mac & Cheese

Cus for these holiday, we’re impressing EVERYBODY! Rich aunties, wya 👀🧡 #macandcheese

4054 likes

A vase of red and yellow flowers sits on a wooden coffee table next to a magazine and a candle. Overlay text reads: 'HOW TO NOT ROT AFTER YOUR 9-5'. A beige couch is visible in the background.

A beige couch with a yellow pillow, a vase of flowers, a magazine, and a candle on a coffee table. Overlay text advises: 'don't sit down! once you sit, you're stuck!'

A clean white bathtub with chrome fixtures. Overlay text says: 'get clean first wash off the work day! take a shower, change your clothes, and get comfy before you get into anything else'.

your guide to STOP ROTTING after a 9-5 ✨

we all know how it goes - you get home, you’re exhausted from a days work. you plop down on the first available surface, pull out your phone for what you tell yourself is a quick brain break 👀 and 3 hours later, you realize the rest of your day disappeared 😭 i was guilty of this literally every

15.4K likes

A person in a pink and gray tracksuit, wearing sunglasses, sits in a private jet holding a drink and money. Text overlay reads "Here's How You Travel Like A Pro," suggesting luxurious and efficient travel.

A customizable one-week packing list categorizes items into clothing, toiletries, carry-on bag essentials, electronics, documents, and miscellaneous. Each category provides bullet points of recommended items for travel.

A detailed carry-on only packing list, including sections for clothes, toiletries, essentials, bags, and packing tips. It offers specific items like outerwear, skincare, and in-flight kit suggestions, along with advice on efficient packing.

Tips on Making Your Packing/Traveling Easier🍸✈️

We know how hard and very stressfulll it could be when we’re about to travel somewhere, even if it’s for a day or two lol. Trying to cram your cutest outfits into your suitcase. Indeed, the anxiety of figuring out what to pack (and how to make it all a fit) can put bit of a damper on your pre-getaw

13.3K likes

A stack of three homemade oatmeal cream pies on a wooden surface, with the top cookie having a bite taken out, revealing the creamy white filling. A glass of milk is blurred in the background, emphasizing the deliciousness of these chewy, cinnamon-spiced treats.

A white plate piled high with several homemade oatmeal cream pies, showcasing their chewy oatmeal cookies and creamy white filling. A glass of milk is visible in the background, suggesting a perfect pairing for these delightful desserts.

A stack of three homemade oatmeal cream pies on a wooden surface, featuring golden-brown oatmeal cookies with a generous layer of creamy white filling. A glass of milk is in the background, highlighting these classic, comforting treats.

HOMEMADE OATMEAL CREAM PIES

These oatmeal cream pie cookies are incredibly chewy with a hint of cinnamon, brown sugar and vanilla. The filling is deliciously creamy and not too sweet either. They're the homemade version of the classic Lil' Debbie cookies, but so much better! Prep Time: 1 hour Cook Time: 10 minute

4671 likes

A handwritten list titled 'I CANNOT CONTROL' and 'I CAN CONTROL' on a notebook page. It outlines aspects of life beyond one's control, like others' opinions, and aspects within one's control, such as attitude, choices, and personal boundaries, emphasizing self-awareness and focus.

A handwritten list titled 'Core Dating Boundaries' in a notebook. It details personal dating rules, including not dating married men, not accepting less than love, and not remaining in a relationship with a narcissist, highlighting self-respect and clear expectations.

A handwritten 'MONTHLY SCHEDULE' in a notebook, listing various activities. The schedule includes social engagements like lunch with friends, self-care activities such as 24 hours no social media, outdoor time, trying new things, and helping others, promoting a balanced lifestyle.

Values and Boundaries to Live By 🫶

Learning and growing everyday in this world is all we can do! Making sure to set healthy boundaries in all we do and way to improve ourselves each day! #selfcare #selflove #selflovejourney #boundaries #Lemon8 #selfimprovement #learningjourney #Lemon8Diary #JournalWithMe

21.4K likes

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