Muscle is the key to health and wellness

2025/11/12 Edited to

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A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."
A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.
A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.
Beginner’s Guide to Building Glutes & Lean Muscle🍑
Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w
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A woman in athletic wear stands in a locker room, surrounded by various foods and supplements like steak, salmon, eggs, tofu, protein chips, Greek yogurt, and tart cherry juice, illustrating foods for muscle growth and glute development.
Text highlights protein as the building block for glute gains, listing lean meats, fish, plant-based proteins, and protein powders. Images show steak, a fried egg, tofu cubes, and salmon with lemon slices.
Text emphasizes carbohydrates as fuel for workouts, recommending complex carbs like sweet potatoes, oats, brown rice, and fruits. Partial images include white rice, a loaf of bread, and a bag of protein chips.
Foods for Muscle Growth: Get That Big, Plump Booty
If you’re serious about growing your glutes, you already know that your workouts need to be on point. But did you know that what you eat is just as important as those heavy hip thrusts? Building a bigger, rounder booty isn’t only about spending hours in the gym doing squats and lunges – it’s ab
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Chalie_Baker

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wellness non-negotiables for hormone & gut health
Morning discipline: wake up at the same time everyday, oral care first thing, drink 12-16oz of water, eat breakfast within 30 min of waking up (this sets up your day to prioritize your needs & metabolism!) building lean muscle: Pilates 3x a week + strength training 2x a week to build & m
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Wellness Habits✨
Sticking to these 4 things helped me to lose weight, gain muscle, and feel great! Discipline is 🔑 #workout #fitnessjourney #healthandwellness #supplements #exercise
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𝐭𝐫𝐞𝐧𝐝𝐲 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐬 𝐰𝐨𝐫𝐭𝐡 𝐭𝐡𝐞 𝐡𝐲𝐩𝐞 ✧
#trending #products #wellness #koreanskincare #beauty
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Developing wellness habits for the gym
Wellness Habits 🧘 Habit 1: Consistent exercise routine 🧘 How It Helps Me: Establish a regular workout schedule that includes a mix of cardio, strength training, and flexibility exercises. Consistency is key to seeing progress and maintaining good overall health. 🧘 Habit 2: Rest and recover
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A rider on a chestnut horse barrel racing in a dirt arena, kicking up dust as it turns around a branded barrel. The image highlights muscle building in horses, showing an active training scenario. Trees and a barn are in the background.
✨•muscle building in horses•✨
These are some ways to build muscle in your equine parters ! ⸻ ⚡️Building Muscle in Horses – The Essentials⚡️ 1. Feed for Growth • High-quality protein (lysine is key) • Enough calories for energy • Support with vitamin E, selenium, calcium 2. Train with Purpose • Hill work, pole
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Wellness practices I’m bringing into 2026
Save this post for your January reset! All the wellness habits that made me feel best in 2025. #wellnesshabits #healthandwellness #fitnesstips
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Shed fat + build muscle w/ this full body workout🏋🏾‍♀️
Read caption👇🏾to learn more about how this full body circuit will tone + strengthen your body🏋🏾‍♀️, slim your waist⏳, shed excess water weight💦, and build a round, juicy🍑‼️ Full body workouts are my favorite, because I’m more focused & engaged in the workout since it covers the entire body🏋🏾
KiaraC.| Life & Wellness Coach

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weekly wellness roundup!
some of my favorite wellness things I’ve been doing that make me feel my best, support my hormones, easy to incorporate into your routine 🫶🏻 #wellness #healthylifestyle #healthandwellness #hormonehealth #guthealth
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Anti inflammatory wellness shots
Take a shot at inflammation! 🍒✨ This powerhouse wellness shot is made with cherries, turmeric, and ginger for the ultimate anti-inflammatory boost. Here’s why your body will thank you: 🌟 Cherries: Packed with antioxidants to reduce muscle soreness and fight inflammation. 🌟 Turmeric: Curcumin’s
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Wellness and health for my girly’s
Rise & shine Heyy loves! Have you been wanting to start taking supplements and even getting into a routine? Not sure where to start ? I got you covered !! #wellness #health #supplements #healthylifestyle2024
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A grid display of various wellness supplements, including bottles of capsules, softgels, and drink pouches, highlighting different health benefits for internal nourishment.
A supplement bottle with light yellow pills, described as aiding liver detoxification and supporting liver health, especially for those who stay up late or drink frequently.
A bottle of fish oil softgels, shown with orange capsules, noted for improving cardiovascular health, reducing cholesterol, and providing Omega-3 fatty acids.
Wellness diary | Girlys supplements 101
Sharing some health supplements I've been using recently. You should not only focus on external applications but also pay attention to internal nourishment! 1. Swisse Liver Detox: ⭐️ No need to take it every day, just one pill each time when staying up late or drinking alcohol frequently.
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SUPPLEMENTS I TAKE FOR MUSCLE GROWTH & GUT HEALTH
1. Collagen Supports skin elasticity, hair & nail strength, and joint health. Easy to add to coffee, smoothies, or water for everyday beauty support. 2. Creatine HCl Helps improve strength, endurance, and muscle recovery with less bloating than traditional creatine. Great for workouts
Ghanaian Gym Girl 🇬🇭

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🎧wellness habits that will change your health
The last year I have been on a wellness/health journey & these are some habits that have changed the game for me. 🌸 habits: 🦋 beef collagen/ beef liver supplements - these have CHANGED the game for my health. eating animal based organs/products is what our body thrives in. it’s bioavailable
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5 Low-Stress Wellness Habits to Start
If you’ve been wanting to build a healthier morning routine without the pressure of overhauling everything at once, these simple habits are a beautiful place to start: 💚Lemon water first thing to hydrate and wake up your system 💚10–15 minutes of Pilates to gently energize your body and build st
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A title slide on a bed with pillows and duvet, featuring the text 'Healthy Morning Routine In your 30s' with a sun emoji.
A close-up of a bed and notebook, illustrating the importance of waking up early consistently to regulate circadian rhythm and using natural light.
A glass of water on a windowsill, emphasizing hydrating first thing with lemon, sea salt, or apple cider vinegar for metabolism and rehydration.
Morning Health Hacks for Thriving in Your 30s ✨
Establishing a healthy morning routine in your 30s can set the tone for a productive, balanced day and support long-term health. Here’s a guide tailored to prioritize wellness, energy, and mental clarity: 1. Wake Up Early (Consistently) • Aim for the same wake-up time every day to regu
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Health & Wellness 🪷
Taking care of your body starts from the inside out. These are a few vitamins I include in my routine that support things like gut health, energy, hair & skin health, and overall balance. Small habits like this can make a big difference over time. Everyone’s body is different, but building sim
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let's make wellness Shots Ginger and turmeric
Ginger tumeric wellness shots are packed with health benefits, making them a popular choice for boosting overall well-being. Here are some key benefits: 1. Boosts Immunity Ginger has powerful anti-inflammatory and antioxidant properties that help strengthen the immune system and fight off infec
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Blue Spirulina Wellness Shots
!! POTENTIAL HEALTH BENEFITS!! - Blue Spirulina Powder: Protects cells from oxidative stress and supports skin health. May reduce inflammation in the body.Contains essential amino acids for muscle repair and growth. • Packed with vitamins and minerals, including B vitamins and iron, which boos
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Sardines Wellness Benefits
Sardines may be small, but they deliver powerful nutrition. Rich in omega-3s, high-quality protein, calcium, and vitamin D, sardines support heart health, brain function, bone strength, and gut balance. They are also a low-mercury seafood option, making them safer for regular consumption. If you ar
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health & wellness tips for gym beginners
✨✨✨more information✨✨✨ ✨progressive overload: don’t be scared to lift heavy weights, even if your new to the gym! i promise it’ll be so beneficial in your progress. this means going heavy & increasing weight whenever you can!!! it’s shown to grow muscle faster. ✨cardio: works your heart,
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Best herbal tea for menstrual health
Herbal tea blend 🌸 The Mother Blend: Herbal Support for PMS & Women’s Wellness 🌸 Ease discomfort and embrace your natural rhythm with The Mother Blend, a nourishing herbal tea created to support women during PMS and throughout the menstrual cycle. This gentle yet powerful blend of rose, stin
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wellness things I DON’T agree with
wellness has become very popular thanks to social media which is amazing but it also can be overwhelming! There’s a lot or information out there about “wellness” and people share what they’re doing which is great! However, we are all so unique that wellness trends may not serve everyone. The
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A woman in athletic wear stands next to text reading 'How To Increase Your Metabolism Naturally'. Surrounding her are images of tea and various healthy foods like bananas, avocados, and berries, suggesting dietary approaches to metabolism.
A 'Whole Food Pyramid' illustrates a diverse, whole-food diet. It categorizes foods from vegetables and fruit at the base, through plant and animal protein, superfoods, and healthy fats, with processed foods as an occasional treat.
A list titled 'GUT HEALTH' categorizes foods for gut health, including probiotics, prebiotics, polyphenols, fiber, protein, and vitamin D, with examples like sauerkraut, berries, eggs, and salmon.
Slim Down Naturally ✨🌿Your Gut Health Guide
🌱 Hey girlies! Let's chat about gut health and why it's so darn important for feeling and looking our best. Our gut is like our body's second brain 🧠, influencing everything from our mood to our digestion and even our weight. So, let's break down why each of these gut-loving
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Best herbal tea for women’s health
Herbal tea blend 🌸 The Mother Blend: Herbal Support for PMS & Women’s Wellness 🌸 Ease discomfort and embrace your natural rhythm with The Mother Blend, a nourishing herbal tea created to support women during PMS and throughout the menstrual cycle. This gentle yet powerful blend of rose, stin
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A store shelf displays various vitamin and supplement bottles, with text overlay "Essential Vitamins You Need To Help You Beat Stress Naturally," indicating a selection of products for stress relief.
A hand holds a green bottle of Vitafusion Vitamin B12 gummies, with text explaining that B vitamins reduce fatigue, support brain function, and manage mood and stress levels.
A hand holds a green bottle of Spring Valley Vitamin D3 softgels, accompanied by text stating that Vitamin D regulates mood, strengthens the immune system, and low levels are linked to mood disturbances.
Vitamins to Fight Stress and Boost Wellness
Dealing with stress? You’re not alone! 🌿 While it’s important to manage stress through self-care, there are vitamins that can help you tackle stress head-on and support your mental and physical well-being. Here’s a list of key vitamins that can make a big difference: B Vitamins Help regulate t
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A book titled 'The Holistic Guide to Wellness: Herbal Protocols for Common Ailments' by Nicole Apelian, Ph. D., surrounded by Nature Made supplements: Fish Oil, Magnesium, Ashwagandha, and B-Complex.
An open book displaying a chapter on 'Adrenal Fatigue Protocol' with details on symptoms, causes, and natural support. A bottle of Nature Made Ashwagandha supplement is in the foreground.
An open book showing a section on 'Vitamins and Minerals' for adrenal health, listing Vitamin B complex, Selenium, Fish Oil, Vitamin D, Vitamin C, and Magnesium. Nature Made Fish Oil, Magnesium, and B-Complex are visible.
Holistic Wellness Cheat Sheet 🌱
By following these steps and taking a few key vitamins my body was lacking, I went from 6 hours of restless sleep a night to 10 hours of deep, restorative rest. 😴✨ I’ve been on a mission to lower my cortisol (stress) levels naturally—and this holistic wellness book has been a total game changer. 📖💛
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Chanel

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