how to: stay focused while studying ✏️🌱🎧 as i approach midterms season, i’m relearning how to study for long periods of time. most of my exams habe been pretty spaced out so far but i have three midterms coming up that are all in the same week! i’m bringing out all my study techniques to make su

Every lower body day I program includes 4 movement patterns to maximize growth and avoid plateaus: • Thrust • Hinge • Squat • Accessories I don’t follow a strict order for the first three (I rotate based on recovery and goals) but I never skip any of them. If your glute days feel hit or m

Being in a crowded gym and having to wait on people to use a machine can either take 1 minute or 1 hour and definitely will change your mood. I’m someone who wants to get in the gym, workout quickly, and get out as soon as possible because I’m a busy girl and have other things to do lol! So I alway

1. pomodoro but make it realistic 25 min focus, 5 min break. but honestly sometimes i do 15/3 when my brain is fried. the point is ACTUAL breaks, not "scroll tiktok for 45 mins" breaks lol 2. the right soundtrack is everything this was huge for me— i use Psyfy's productivity pla

The way I feel like my peach grew about 10 sizes from the pump of this workout is crazy. The glutes were DEFINITELY on fire with this sesh. ;) Here’s the workout so you can follow along!! 1. Barbell Hip Thrusts: 4x10-12 drive through your full foot and squeeze at the top! 2. Dumbbell Step-Up

Here's the breakdown: Barbell Squats (2 sets of 6-10 reps): This is a classic leg exercise that hits all the major muscle groups in your lower body, with a special emphasis on your glutes! Focus on keeping your core engaged and your back straight to target those glutes. Leg Curls (2 sets

Grow your glutes & tone your hamstrings with this leg day workout. This is one of my FAVORITE gym workouts, especially since my biggest goal is to grow my glutes! Let’s get started ⬇️ 1. Glute bridge 3 x 6-8 , 1 x 10-15 2. Bulgarian split squat 3 x 8-10 per leg 3. Glute focused back exte

This GLUTE FOCUSED all Smith machine workout will have you walking funny to your very CORE 🥵 Let’s grow those dump trucks until (like my sister likes to say) you need a damn CDL license to drive. Only vibes we’re accepting in 2024. Everything done on 1 machine so grab a smith machine (remem

1.Set Clear Goals – First things first 🎯 set yourself up with specific, manageable goals. Just “studying” isn’t it – like, are you reading a chapter? Taking notes? Practicing problems? Defining clear tasks helps your brain lock in. Instead of drifting through a vague study sesh, you’ll be cooking

this post is for you if… - you’re reading this while also watching a show - you can’t do anything without also having a podcast on - you can’t read without picking up your phone every 5 minutes - you switch between four apps constantly looking for entertainment - it takes you twice as long

Gym evolution has brought me to a five day routine that focuses on a Push Day-chest, triceps and shoulders - a pull day- back, biceps and rear delts, two leg days- one machine focused and one dumbbell and bar focused and a glute specific day! Here’s my machine focused leg day ! I didn’t put t

If you're looking to grow that booty this summer, the sumo squat variation is for YOU! a few pointers to get the most out of this movement to really feel the burn in your glutes and adductors 1) your stance should be slightly wider than shoulder width apart 2) your toes should be slightl

This has been the BEST quad day workout I have done in a long while. Week after week I show up and perform the same exercises aiming to get better and stronger and it has been game changer! Follow along for a crazy quad pump that will help you grow your legs! 1) HACK SQUAT! You are going to wan

Just watched this amazing video from Amy Landino. Sharing my summary note and hope it helps you too. ❤️ Like this post if you want to see more summaries like this. 1) Create clarity by listing desires. 2) Prioritize top three desires for focused action. 3) Set deadlines for achieving to

Do you want to target your glutes or your quads in a squat? To target your quads… 🤍 Place the bar higher on your back, this will allow you to get deeper in the squat. 🤍Keep a more upright torso, allowing for a greater stretch on the quads. 🤍 Allow your knees to travel past your toes at t

Your iPad + Apple Pencil can be a game-changer for studying—if you use it right! Here are the best study hacks to boost focus, organization, and retention. 1. Scan & Digitize Paper Notes Instantly • Use Apple Notes → Scan Document to digitize handwritten notes. • Import

Lunges are a fantastic exercise to implement into your workout program and to progressive overload. You can do lunges that either focus more on your quads or more on your glutes. The lunges shown here are going to put an emphasis on your glutes and hamstrings! - I prefer using a smith mach

This has been my staple leg day for the past few months and it’s gave me so much progress. If you’re like me you want to grow your lower body but especially you’re glutes. This workout is perfect for that AND getting stronger! Full workout details⬇️ 1. Squats* 3 x 6-8 2. Bulgarian split squats

These workout variations helped me transform my glutes in a month and will help you to! 🍑✨ Get summer ready with these workouts below ⬇️ ➡️ Cable kickbacks ➡️ RDLs ➡️ Bulgarian Split Squats ➡️ Reverse Lunges ➡️ Hamstring Curls ➡️ Walking Lunges ➡️ Step Ups #glutefocusedworkout

HOW TO STAY FOCUSED DURING LECTURES 👩‍🏫💯🧠 hello friends! here are my tips to stay focused during lectures (as someone who has to FIGHT myself to stay focused in class). i know it can be difficult to stay on top of lectures, especially if they’re boring, but i hope these tips help~ - summarize

🦋 I know it can be hard to stay focused while studying! There are so many distractions and thoughts running through our heads as soon as we sit down. Here are a few of the ways that I am able to study and stay 100% focused on what I am learning. 💭Let me know in the comments if you are going to t

With the leg press machine, you can target your quads, glutes, or hamstrings. However I’m a girly that loves to grow her glutes more than anything, so here’s a couple tips for my girls wanting to target their glutes with the leg press! 1. Position your feet at the top do the platform 2. Point

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Mac shortcuts make working a lot easier! 🖥️  Instead of reaching for the mouse every time, shortcuts let you move quickly and stay focused.  They’re super handy for keeping your flow going, giving your wrists a break, and helping you get more done.  The more you use them, the easier and sm

#protein mac and cheese #macrosmadeeasy #macro balanced #macrocheatsheet Overall rating: 11/10 - I make this all the time and my family begs me to make it!