Automatically translated.View original post

1255 followers

Follow

Follow

Follow

1/2

2 saved

13

3

Be strong, grow up happy.

# goodnotes ♪ Strong # Good encouragement is available every day ❤️

1/2 Edited to

Related posts

A person in blue shorts and a sports bra holds a dumbbell, with various food items like meat, eggs, peas, shrimp, yogurt, and tofu floating around them. The text overlay reads 'Foods For Glute Growth What to Eat for Muscle Growth & Recovery'.

A chart titled 'PROTEIN SOURCES CHART' displays various foods like chicken breast, eggs, cottage cheese, salmon, lentils, tofu, shrimp, and bison, along with their protein content per 100g.

An infographic titled 'Top 5 Foods for Recovery' features images and descriptions of chocolate milk, tart cherry juice, peanut butter and banana sandwich, yogurt and granola, and a fruit smoothie.

Foods & Drinks I eat to Grow BIG & Strong GLUTES🍑

Muscle-building foods I use to fuel my fitness goals, along with some meal ideas I often to incorporate into my diet: 🥚Eggs: ✅Breakfast: Veggie omelette with eggs, spinach, onion, chicken sausage, and tomatoes. ✅Lunch: Egg salad sandwich on whole grain bread. ✅Dinner: Quiche with eggs, cheese

3616 likes

A split image showing a woman's glutes before and after a transformation, with text overlay "How to Grow Your Glutes | Top 4 Moves You Need to Try!" and "From This To That".

A woman from behind, with text listing "1 Bulgarian Split Squats, 2 Romanian Deadlifts, 3 Hip Thrusts, 4 Sumo Deadlifts" as exercises for glute gains.

A woman demonstrating a Bulgarian Split Squat with dumbbells, accompanied by text explaining the exercise's benefits, how-to steps, and a pro tip.

✨ How to Grow Your Glutes 🍑 | Top 4 Moves You Need

Looking to build strong, toned glutes? 🍑 These 4 powerhouse exercises will target all the right muscles to help you achieve those booty gains! 💪 🍋 Key Tips for Glute Growth: ✨ Focus on form over weight—quality reps are key. ✨ Add progressive overload (increase weight or reps weekly). ✨ Fuel y

1139 likes

Text on a black background details glute anatomy, explaining the Gluteus Maximus, Medius, and Minimus muscles, and a key tip for glute growth through hip extension, abduction, and external rotation.

Text on a black background outlines quad anatomy, describing the Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius muscles, with a key tip for developing quads through knee extension.

How to Grow a Dump Truck & Thunder Thighs 🍑🚛🌩️🔥

Anatomy, Best Exercises, and Full Machine/Weight-Based Workouts When you're training for growth or lower-body strength, it pays to focus on your glutes and quads individually and together. That means knowing your anatomy, selecting the right exercises, and mastering your form! My post wil

8639 likes

A hand with long, natural nails, illustrating the topic of naturally growing long nails. The nails appear light-colored and healthy, with text overlay 'How to naturally grow LONG NAILS'.

A hand with short, trimmed natural nails, presented as the 'before' state. The text overlay indicates these nails were cut down to demonstrate future growth.

A hand displaying longer, well-shaped natural nails after two months of following a routine. The text highlights the progress, stating 'This is 2 months later, better & shaped. GROWING THEM DOING MY 5 STEPS'.

How to grow long nails ? 💅🏽

5 Steps on how I grow long nails & keep them healthy! ‼️These are the ONLY ONLY ONLY steps I do in my nail routine to maintain length and strength. I also haven’t painted my nails in about a year. I don’t use any nail products on them. I highly recommend that if you want to have healthy nails

2802 likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

4778 likes

A split image showing a hand with short, natural nails at the top and the same hand with longer, natural-looking nails, possibly with a clear coat, at the bottom. The image illustrates the process of growing out nails.

A hand with natural-looking nails, coated with a clear gel, emphasizing the importance of cuticle oil for hydration. The text highlights that cuticle oil is essential for nail health.

A hand with natural-looking nails, coated with a clear gel, demonstrating the use of strengthening gel. The text advises using builder gel or rubber base gel to prevent nail breaks.

How to grow your natural nails out!💕✨

I get asked this question almost everyday!! I love informing everyone about how to go about growing your nails strong and healthy.🤍 I personally struggle with thin nails but that doesn’t stop me!!🤩 I ALWAYS use a cuticle oil, it is just as important as having some structure to your nail to preven

3287 likes

Blue magic hair grow haul

This is everything you will need to grow ur hair long and strong. #bluemagichairgrease #viral #newhairproducts

1425 likes

GROW GLUTES NOT LEGS🍑 THE ONLY CHEAT SHEET U NEED✨

the secret formula to get that SHELF🍑 If you’re a fellow quad dominant girly like me, you’re not alone!!🙌 I’ve connected with so many girls who have also struggled to grow their glutes, WITHOUT their legs taking over! So much that i actually turned up sharing everything that worked for me,

432 likes

A top-down view of two people's legs and feet, one in white shorts and sneakers, the other in red pants and white sneakers. Text overlay reads: 'if you want to grow old together stop doing these 10 things'.

A person is seen inside a car, looking at their phone. Text overlays discuss 'Waiting for them to read your mind' and 'Keeping score' in relationships, with explanations for each point.

Two hands are clasped on a table with drinks, possibly in a restaurant. Text overlays discuss 'Avoiding hard conversations' and 'Interrupting or shutting down their feelings' in relationships.

How to Grow Old Together

We used to think love was all about effort and time. But we learned the hard way that sometimes, it's what you're still doing that's slowly breaking the bond. Tiny things. Daily things. Habits you don't even question until they start making love feel heavy. If you want to gro

4755 likes

A person in grey workout attire performs a hip thrust on a machine, with text overlay "HOW TO HIP THRUST" and two peach emojis, indicating a glute-focused exercise.

Instructions on setting up a hip thrust, detailing bench height (16 inches) and barbell placement over hips with padding. An anatomical illustration shows a person on a bench with a barbell, highlighting leg muscles.

Guidance on foot placement for hip thrusts, explaining how to adjust feet to target hamstrings, glutes, or quads. Three anatomical illustrations demonstrate these different foot positions.

Fix your form - Grow Your Booty Not your Quads 🍑🔥⬆️

🍑1. Barbell Hip Thrust Setup Equipment Needed: Barbell Weight plates Bench or platform Barbell pad or towel (optional, but recommended for comfort) Step-by-Step Setup: a. Bench Positioning: Height: The bench should be about 16 inches high, ensuring that when you sit on the ground,

412 likes

Grow your Glutes Bootylicious & Keep Legs Lean 🍑✨

Achieving the Perfect Glute Growth Without Bulking Up Your Quads and Hamstrings When it comes to fitness goals, many of us dream of sculpting that perfect peach—full, round glutes that stand out and complement lean, toned legs. However, it can be a challenge to grow your glutes without also

167 likes

A split image showing a person's hair tied in a ponytail, comparing its density and volume from November 2022 (top) to May 2024 (bottom), indicating hair growth progress.

A hand holds two different hair serum bottles with dropper caps. One is a frosted white bottle with a black label, and the other is an amber glass bottle with a white and blue label.

A hand holds an amber glass bottle of hair serum with a white and blue label, featuring text about multi-peptide serum for hair density, and a white dropper cap.

🌱 **Hair Growth Serums Review: Grow Gorgeous hair

Hair type: fine, medium scalp type, and a higher hairline, looking for something to boost density. Here’s my take on two popular serums! 🔶 **Grow Gorgeous Intense Hair Density Serum** Bought with the matching shampoo and conditioner. While the shampoo and conditioner aren’t very effecti

1045 likes

How I Grow my Glutes Over and Over

1.consistency 2.protein 3.recover 4. Rest As simple as it gets. Just a reminder post that you can do it over and over again. Get back up! You got the recipe! I have no more direction. Calculate your protein goals and create challenges for yourself. If creating the challenges is that h

2611 likes

🍑Grow Big Glutes & Visible Abs + Slim Upper Body✨ℹ️

Hey luvs, If you're on a mission to tone your upper body and build impressive glutes while keeping that waistline trim, you're in the right place. Let’s dive deep into how you can achieve this balance through targeted exercise, smart nutrition, and lifestyle changes. My guide will c

761 likes

GROW YOUR GLUTES NOT YOUR THIGHS🍑 Full Workout✨

the ultimate glute workout for growing your GLUTES only! 🙌 these exercises are all made to be “glute bias” so it redirects focus away from the legs and primarily to the glutes🍑 now there is absolutely nothing wrong with growing the legs!! i just know there are a lot of ✨quad dominant girlys✨ ou

266 likes

A woman with voluminous, curly dark hair smiles, with text overlay stating she grows over an inch of hair monthly and will share natural hair growth tips.

A woman with shorter, curly dark hair smiles, representing her hair length in 2020.

A woman from behind displays her very long, straight dark hair, illustrating her hair length in 2023.

My Steps to Grow 1in+ a Month

Yes, it’s a little more complicated than this (I wrote a whole book on it😩) but these are the basics📚 Without these fundamentals, it’s going to be really hard and take a long time to accelerate your hair to 1+ inches a month. Please do leave any questions you have in the comments! I’m here t

1740 likes

Let’s Grow Glutes (Beginner Friendly)

Crafting the perfect derrière is a journey of strength, dedication, and the right exercises. Begin with Barbell Squats, laying the foundation with 8-10 powerful reps. Elevate your game with Reverse Lunges, 3 sets of 10 on each side, challenging your stability and endurance. Romanian Deadlif

516 likes

GROW GLUTES with this MOVEMENT🍑➡️

One movement I’ll never skip on glute day: Bulgarian Split Squats 👏🏼. They’re that perfect blend of challenging and rewarding—you’ll feel them in all the right places. 🙌🏼 Here’s why they’re a must for building round, strong glutes: - They isolate and target the glutes and hamstrings like no

258 likes

grow strong legs by the end of summer🏋🏻‍♀️

just as much as i love to build strong glutes, i also love to grow my quads to be big and strong! and you can too!!👏🏽 these exercises are all beginner friendly and can be done in this exact order for a juicy quad pump🔥 1. leg extensions 🦵🏼 4x12 2. hack squats 🏋🏻‍♀️ 3x12-15 3. forward or wal

57 likes

Grow your legs & glutes workout routine

For today’s lower body workout, we are targeting our legs and glutes. Starting strong with low bar squats. If you don’t like barbell squats or if low bar squats hurt your low back, you can replace this with any other squat variation! Perform 3 sets of 6-8 reps. Next we have reverse lunges. Yo

77 likes

Grow a FAT A$$ Using the T.H.A.L. Method

The Thrust, Hinge, Abduction, and Lunge Method works for growing glutes because it targets all three glute muscles—gluteus maximus, gluteus medius, and gluteus minimus—through different movement patterns that activate the muscles from various angles and under different types of tension. Here’s w

309 likes

HOW TO GROW YOUR GLUTES

HOW TO GROW YOUR GLUTES w/ an actual routine listed ✨ I’ve finally found my FAVORITE glute routine so you know I had to come share it with the girls! 💕 Starting out strong with: - Bulgarian Squats - ‘Goodmornings’ - Outer Thigh - Leg Press - Inner Thigh - Leg Extension Always st

173 likes

4 EXERCISES TO GROW YOUR SHOULDERS

strong shoulders are sexy!!! especially on us girls!!! just like anything time and consistency is the only thing that will show results! if you want to start growing your shoulders then start here!! here are my favorite shoulder exercises that i have seen the most progress in! this is great for

24 likes

A woman in a dark green workout set stands sideways, smiling, with text overlay "Let's build LEGS & GLUTES AT HOME MIX:". She is in a room with hexagonal wall lights and workout equipment.

Two side-by-side images show a woman performing Bulgarian split squats with a dumbbell. Her back leg is elevated on a bench, and she is in the starting and lowered positions of the exercise.

Two side-by-side images show a woman performing B Stance RDLs with a dumbbell. She is in the starting upright position and then bent forward, demonstrating the exercise.

Legs and Glutes Workout to grow 💫🤎

Hi beautiful! Here’s todays workout! It was such a great leg day I had a lot of fun. 🤎 Bulgarian Split Squats 4 sets / 1 set 13 lb / 1 set 22 lb / 2 sets 44 lb Use a bench, a step or even your couch to elevate your back leg. Chest forward, sit back in that back leg and push through your heel.

1977 likes

A person in a black t-shirt and maroon shorts takes a mirror selfie, showcasing their glutes. The image features yellow text "Grow your GLUTES" on a green grass background, with white sneakers visible at the bottom.

An anatomical diagram illustrates the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus muscles. Text explains that exercise choices depend on targeting specific glute muscles. The background is green grass with white sneakers.

A diagram highlights the Gluteus Maximus. A list details exercises like Barbell Hip Thrusts, Glute Bridge, and Squats, specifically targeting this glute muscle. The background is green grass with white sneakers.

Grow your GLUTES

If you’ve ever wondered why people choose to do certain glute exercises, this is why! Different exercises target different muscles in the glutes. Whether you want more fullness or want to build a “shelf”, you need to do workouts that focus on the muscle that will get you the results you want. F

260 likes

5 Ways to Make Your Relationship Grow 🌹💖🌱

Nurture your relationship by communicating openly, spending quality time together, and supporting each other's dreams. 💘 Practice forgiveness, show appreciation daily, and set shared goals to build a strong, lasting bond. 🫶🏼 Together, you can grow stronger and more connected every day. 🌱❤

464 likes

A woman in a gym takes a mirror selfie, showing her glutes. Text overlay reads "TRY THIS DROP SET TO GROW YOUR GLUTES" with peach emojis and a "SWIPE" arrow, indicating more content.

A woman performs hip thrusts using a barbell in a Smith machine, with heavy weights. The text overlay instructs "As heavy as you can go X12 reps" for this glute workout.

A woman continues hip thrusts in a Smith machine, having reduced the weight on the barbell. The text overlay indicates "Drop weight X12 reps" for this set.

TRY THIS DROP SET TO GROW YOUR GLUTES

This is my favorite drop set at the moment! I work my way up to my heaviest weight and then I drop set it! 4 plates x 12 reps 3 x 12 2 x 12 1 x as many as possible!!! Your booty will be on 🔥🔥 #lemon8partner #bootybuilding #dropset #glutes #glutegains #workout #fitness #

304 likes

A blonde woman with long, thick, wavy hair, illustrating the title 'GROW LONG THICK HAIR HIGH MAINTENANCE FOR BLONDES HERE'S HOW' for a hair care guide.

A step-by-step haircare routine for long silky hair, including hair oiling, shampooing, conditioning, deep conditioning, drying, moisturizing, and styling tips, with images of Amla oil and protective hairstyles.

A list of haircare tips for long, healthy hair, covering scalp massage, shampooing, avoiding damage, protective styles, trimming, hair masks, hydration, and heat avoidance, with images of various long hairstyles.

How To Grow Long/Healthy Hair For Blondes😱

Anyone trying to grow longer locks knows what a slooow process it is. That’s why it’s so important to avoid breakage every step of the way. These are a few of our best tips. Begin following them now and before you know it,your hair will be an amazing lush mane in no time. (🍸One key way to do th

755 likes

Best Devotionals For Kids to Help Grow Their Faith

✨Raising kids to know God in today’s world can feel overwhelming, but it doesn’t have to be! Here are a few easy to read, engaging favorites that we alternate nightly. ✔️Soul Fuel for Young Explorers by Bear Grylls – We love Bear! His shows are always exciting, but did you know he has a strong f

40 likes

A hand with short, natural nails, labeled 'DAY 1', illustrating the initial state of short, peeling, weak nails before treatment.

A hand with visibly longer, natural nails, labeled '1 MONTH', showcasing the progress to strong, long nails after a month.

Two nail care products, a nail hardener and a cuticle oil, displayed on a surface, illustrating the items used to strengthen natural nails.

WHAT I USE TO GROW MY NAILS

As a 10 year old girl, I remember everyone always making fun of my bad habit, biting my nails. I get nervous, really thinking about something, or just bored, and then I realize all my nails are all bit off 😖 it was so hard to fight it, my mom put on acrylics for me at the salon, and I still managed

1410 likes

How to grow your natural nails 🫧💅🏻☁️

How to grow your nails out with builder gel in 8 steps 🫧 Step 1: Gently drill off your old builder gel so your nail is smooth. Don’t touch your natural nails with this bit. Step 2: Use a sanding band to buff the rest of the nail. Step 3: Prep your cuticles. Going in forward and reverse mo

508 likes

A hand displays long, natural, healthy-looking nails. The image has text overlay "how to grow healthy, LONG NAILS," indicating a guide for nail care.

how to grow healthy, long nails

i cut small pieces of garlic and put it in a nail growth polish. i use it as the base coat. then, i use either the keratin growth polish or the I ON nail strengthener. my nails are stronger and grow much faster using this technique. ⚠️ your nails will smell like garlic if you decide to add it

7081 likes

Tips to grow your glutes

#glutesforbegginers #glutetransformation #bodytransformation #lemon8bookclub #Lemon8Diary

1354 likes

How to do builder gel to grow your natural nails

How to grow your nails out with builder gel in 8 steps 🫧 Paint a slip layer of your builder gel over your whole nail and cure. Get a bead of builder gel and apply it to the appex of the nail. Work it back and forth into the slip layer and it will melt evenly. You can turn your finger upside

194 likes

A person's hands display long, clear builder gel nails, adorned with rings, against a soft background with a laptop and candle. The image is titled "Girlhood. how to grow your natural nails."

A close-up of hands highlights natural nails with builder gel applied, featuring an arrow pointing to the gel on one nail. The image is titled "natural nail tips."

Two hands showcase long, clear builder gel nails, similar to the first image, with a text overlay indicating "detailed steps below" and a pointing finger emoji.

How to grow your natural nails 🤍

How to grow your nails out with builder gel in 8 steps 🫧 Step 1: Gently drill off your old builder gel so your nail is smooth. Don’t touch your natural nails with this bit. Step 2: Use a sanding band to buff the rest of the nail. Step 3: Prep your cuticles. Going in forward and reverse m

440 likes

A woman in pink leggings and a sports bra stands with her back to the camera, showcasing her glutes. Text overlay reads "BEGINNER'S GUIDE GROW YOUR GLUTES From Flat to Round & Juicy."

Text details the anatomy of the glutes, describing the Gluteus Maximus, Medius, and Minimus, with an anatomical diagram illustrating these muscles and surrounding structures like the pelvis and sacrum.

Text outlines how to gauge strength and level for glute workouts, focusing on bodyweight strength, range of motion, and endurance, advising beginners to start with bodyweight and machine exercises.

How to Grow Your Glutes FAST as a Beginner🍑🔥

If you’re new to fitness, starting with glute workouts is one of the best ways to build strength, improve posture, and feel more confident in the gym. But I know how overwhelming it can be to figure out where to start, especially if you’ve never worked out before. Don’t worry—you don’t have to know

157 likes

A gym setting with a weight bench, dumbbells, and a water bottle, with a person's feet in white sneakers on the floor. The text overlay reads "HOW TO GROW: LEGS from..." introducing a leg workout guide.

A person takes a mirror selfie in a bedroom, wearing a white shirt and denim shorts. The text overlay reads "THIS.", indicating a 'before' state for leg growth.

A person takes a mirror selfie in a gym, wearing a green hoodie and black athletic shorts, showcasing their legs and glutes. The text overlay reads "TO THIS.", indicating an 'after' state or result of leg growth.

HOW TO GROW YOUR LEGS

i’m always looking how to build strong, sculpted legs and i think i’ve perfected my leg day workout! 🏋️‍♀️ workout routine: ❤️ always start with dynamic stretches, and i always warm up with leg extensions (for the granny knees) ⭐️ heel elevated back squats/hip thrust: 4x8-10 - increasing weig

244 likes

How To: Grow/Strengthen your nails!

Are your nails damaged or paper thin? Or you just can seem to get them to grow? Well I got the remedy for you! This is what I've been using since January. I was addicted to using fake nails and removing them in such a barbaric fashion and I paid the price 😭 But after trying out MULTIPLE

229 likes

HOW 2 GROW A DUMP TRUCK🚛🍑

📌📌 LINK IN BIO 4 COMPLETE 4 WEEK GUIDE !ONLY 💲12 NOW SALE‼️‼️ This list is a fantastic selection of exercises for building strong and well-developed glutes. Here’s how you can use each exercise to grow your “dump truck” effectively: 1. RDLs (Romanian Deadlifts) • Focus: Glutes and

81 likes

How to grow your nails🌸

As a sahm and artist my hands are always keeping busy. My nails used to chip and break and I would have to restart the process of growing them out over and over again. Eventually I decided to do some research and took a trip to dollar tree to pick up some stuff (because we ball on a budget per usua

118 likes

See more