Dynamic Glute Warmup ✅
I can’t count the amount of times I see people skip a proper warmup prior to training and then struggle with glute activation or end up with an injury. This is the glute warm up that I do EVERY glute session and it only takes about 10-15 minutes!
✅ Side Lunges 3x10 each side
✅ Side Squats (banded) 2x8 each side
✅ Banded RDL’s 3x15
✅ Banded Sumo Squats 2x10
✅ Curtsey Lunges 3x10 each side
Warm ups aren’t meant to exhaust you or fatigue your muscle - they’re to stimulate the muscle, get blood flowing and prepare your CNS for your training session so you don’t injure yourself.
NOTE* do not perform STATIC stretching prior to lifting, only DYNAMIC stretching. Dynamic stretching is similar to the side lunge, where I am constantly in motion and not resting in a fixed stretch position.
Wearing: the NEW @gymshark x @whitneyysimmons shorts launching on October 29th 😍 affiliate link is in my bio if you’d like to shop through it!
It’s so important to put your phone away, put social media away and just focus on the things and people you love. It’s kind of scary to think about how much time social media consumes.... that being said, social media can be a great tool for helping people and building connections. But it’s also really important to focus on everything OUTSIDE of that tiny screen in your hand.
I’ve been posting less and doing more. Im moving again in 7 days which will make for two moves in one month. I’m studying my ass off, trying to make progress in my course and I’m actually learning/applying the information to my own health. I’m making time for the people in my life, something I really haven’t done for a few years.
This last week I saw friends almost every single day - I didn’t even know I had that many in real life to be honest. It’s easy to FORGET when you’re totally consumed with social media and never taking a break and making time for anyone else. I even made two new friends this week - who care about me and how I’m doing, which is hard to find in people these days.
Social media is GREAT for many different things however it is SO important for your mental health and overall wellbeing to take a break every now and then, put your phone away and focus on what’s in front of you. I feel like since I grew up in the generation of social media it’s just the new normal to be entirely consumed by it. Excessive use of social media can be extremely detrimental to your mental health, and this is something that’s become super prominent to me after taking a BREAK from it...
I hope everyone enjoys this super high quality screenshot from a hands free front camera IG video because space is limited right now and these lectures are priority numero uno 🥴
Something different than what I normally post but here are some of my drawings that I’m really proud of...
My dad was an artist and we would draw and paint together when I was little. Every time I open up my sketch book and start working on a new piece it feels like he’s right there with me.
My favourite thing to do when I need a “break” is to put my headphones in, put my phone on do not disturb and zone out for a few hours with my sketchbook. I’m currently working on a new piece which I’ll keep a secret for now.... but it’s by far one of my best and it’s very special to me for many reasons 🙏
Drawings calms my anxiety and grounds me. It makes me feel less alone, even though I’m alone when I do it. I’m spending time with myself and I feel safe ☺️
What’s something you do for yourself when you need a break?
Smiling because I finally got my hands on the NEW @ehplabs Reinvented Oxywhey Lean Wellness Protein AND the amazing flavour Peanut Butter Puffs 🤪🥜
Protein powder is a MUST HAVE if you’re moving... I was flying through my tubs and thank goodness these new flavours arrived just in time, ready for the next upcoming move in 11 days 🙌🏼
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✅ 25g Lean Whey Protein
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Also I thought this was really amazing... this is the Industry’s first Equal Oppurtunity Visually Impaired label with braille 🙏
The flavour peanut butter puffs actually has little pieces of cereal in it and NO they don’t go soggy! All the flavours have been reinvented and if you thought Oxywhey tasted amazing before, you need to get your hands on the new and improved version!
Use my code BARRESI10 to save $$$ at www.ehplabs.com!
#ehplabs #ehplabscanada #oxywhey #oxyshred
Glute workout 🍑
This workout was fairly “easier” than most of my other workouts but it was still intense. I chose not to lift heavy for this session as I’m pretty exhausted from moving but still wanted to get a solid workout in so I incorporated bodyweight movements with resistance bands. This is where the term “resistance training” comes into play over “weight training” - you don’t have to lift extremely heavy 24/7 to make progress, you can achieve progressive overload just by utilizing and manipulating resistance. Welcome to my Ted talk 😉
This workout can also be done as a circuit for glute activation prior to heavy lifting!
🍑 Banded Reverse Leg Lifts 4x10
🍑 Single Leg Banded Hip Thrust 4x15 each leg
🍑 Alternating Side Lunge 4x10 each leg
🍑 Glute Step-Backs 4x20 each leg
🍑 Kettlebell Sumo Squats 3x12
I’ve been pretty MIA on social media lately... however, if I’m posting less it means I’m doing more 😉 big updates soon... thank you guys for staying so patient and supporting me during this time. I’m looking forward to getting back to regular content soon 🙏
Wearing: @gymshark vital rise [xs] affiliate link is in my bio! ✨
Song: L.A.Love - Fergie
Does anyone else feel they need a little extra love right now?
Like suddenly everything has become extremely difficult and the days are darker and colder and you feel really alone?
I don’t like admitting it but asking for help makes me very uncomfortable. I always try and fight through these feelings alone and I’ve convinced myself that I am all I need. Asking for help makes me feel vulnerable and feeling vulnerable makes me feel as if I am “weak” even though that is the complete opposite. It takes a lot of courage to ask for help. I’ve just told myself so many times that “I can handle this myself.”
Sometimes we don’t get the emotional support we need from people right when we need it because they too can be going through something difficult. It gets hard when you don’t want to bother anybody, but you also know you can’t do this alone. I feel as if lately I’ve been trying to pour from an empty cup, making myself so available for everything else in my life while simultaneously running myself into the ground.
Anxiety has been trying to creep back in and I’m really doing everything I can to keep myself strong.
Words of encouragement and love can go a long way. So if you are reading this, I love you and I believe in you. You can make it through this and you will be okay. ❤️
I’m leaving my childhood home in a few short days! 🍂
I’ve spent 21 years here... this place is filled with so many memories, tears and laughs. It almost feels bittersweet that we are leaving for good and will never be in these walls again. However with all the good memories this place has, there’s also many negative ones and things I didn’t want to experience in my day to day anymore. We are getting flooded with memories every day as we pack and discover MORE things that we had forgotten about. I’ve found so many birthday cards written from my dad, so many little things that spike so much emotion. There’s a lot of letting go we have had to do and it hasn’t been easy.
This house is where I grew up. I grew from a little girl into the woman I am now. I think of this as starting a new chapter, a very big chapter.
Nobody told me how MENTALLY EXHAUSTING moving is! I’m also in school right now and currently studying for my first test LOL We have to move TWICE this month and I feel like I haven’t slept since July. So if I’ve been forgetful, distant, late and tired, I am so sorry but just a little while longer and we will be in our new home ready to start fresh and get to work.
I need a hug or 24 hours of sleep, or both. 😁
TIPS for GLUTE GROWTH 💯👇🏼
1. WARM UP PROPERLY! I spend about 15 minutes warming up my glutes before I train. I use bands, dynamic stretching and bodyweight movements to make sure my glutes are firing and ready to go! DO NOT go into a training session with cold muscles.
2. PROGRESSIVE OVERLOAD! If you want to grow your glutes, get off the cardio and stop doing bodyweight HIIT circuits... Get under machines and barbells and lift moderate to heavy, trying to improve every single session.
Progressive overload can be achieved many different ways - increasing weight used, increasing # of repetitions, improving form, adding bands... if you half ass your training you will half ass your results!
This exercise I’m doing (swipe) is smith machine kneeling thrusts with a band around my knees and a band around my hips. This is my favourite exercise for glutes currently!
3. EAT YOUR FOOD! This is so important yet often overlooked. You need to eat in order to grow. You need carbs, fats and protein. Make sure you’re eating in a slight caloric surplus. This doesn’t need to be an extreme surplus and a crazy bulk, but make sure you’re eating enough to support new muscle growth. Which brings me to my next point....
4. EMBRACE THE BACK ROLLS! Or where ever you store most fat. For me, it’s my back. If you want to put on muscle, you will also put on a bit of fat. This is normal - especially for women. Don’t expect to put on muscle if you want to stay shredded 24-7. So while you’re growing that booty, embrace everything that comes along with it ❤️
5. BE PATIENT! Give yourself time. 1 inch of progress is better than no progress at all. Glute growth doesn’t happen overnight so it’s important to stay consistent and have patience. If you get frustrated, take a deep breath and look at how far you HAVE come! 🙏
I hope you find these tips useful! Don’t forget to like and save ☺️
Wearing the new adapt ombré by @gymshark coming soon.... 🍒
First time putting my suit on in over 1 year 💙🥳
I feel pretty amazing in it and I’m 20+lbs heavier than I was the last time I had it on.
I feel really happy in my offseason. I feel like I’ve finally found balance that is tailored to my own personal goals. I don’t feel restricted or overtrained. Bodybuilding and training are once again a super happy place for me where I can go to express myself and feel at home.
I have no set plans for any competition next year but I’m keeping an open mind towards competing next fall. This depends on many things as I need to be 100% before I commit to a prep but... when I put my suit back on I couldn’t help but feel so much excitement!
I’ve been MIA on here lately. I’ve been juggling moving, school, training and also working on a few projects for you guys. We have to move TWICE this month... so I may disappear again but big things are on the way 🙏
Overall, training has been amazing and I am really (stressed but...) happy 😁
Growing them gluuuutes 🔥
You’ve probably seen a few of these movements before on my page, and that’s the point! I focus on getting stronger and improving my form with these movements instead of changing my workout every single session. This way I can track progress and focus on progressive overload! 🙌🏼
✖️ DB Sumo Squat 4x12
✖️ Kneeling Thrusts (double banded) 4x12
✖️ V-Squat Goodmornings 4x10-12
✖️ Cable Kickbacks (with pause) 4x15 each leg
Seeing all the pro shows going on right now makes me so excited for the future.... I know it isn’t time yet but my heart gets so excited. So I’m using that energy in the gym and focusing on the long term goal!
Wearing the new @gymshark animal seamless 🦈 my affiliate link is in my bio if you’d like to shop through it, it supports me directly! Xx
Have a great day everyone 😁
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Shake or stir? #MeetMeAtTheBar
I find I’m truly happier when I make time in my schedule to spend with myself.
Of course I’m by myself for about 80% of my day regularly, but to actually SPEND time with myself doing little things I enjoy is what i have found super important to how I am able to conduct myself in the outside world and even on social platforms.
Things like drawing. When I open my sketchbook and put my headphones in, hours upon hours can pass by and I’m happily in my own little world, unbothered by intrusive thoughts, stress, texts calls emails etc...
I love reading. I just purchased two new books off Amazon. I’m currently reading a book called Social Intelligence and I’m obsessed with it because it’s solely focused on neuroscience (I nerd out when it comes to the brain...).
I also really enjoy studying. I’ve recently started a course to get my certification in sports performance and nutrition and as I sit through 2+ hour online lectures, that’s actually something I consider time with myself. I’ve always loved to learn, I feel like the more knowledge I retain the stronger the relationship I have with myself.
Training, obviously. Training is 100% my ME time and it’s where I ground myself. I fell in love with training because it’s something that made me feel strong and confident in who I am. It’s sacred to me.
All of these little things that I do and I love make me who I am. They give me depth. They give me a better understanding of myself and strengthen my own personal bond.
Make sure you are valuing the time spent with yourself instead of just mindlessly scrolling social media for hours. Put the phone down, pick up a book or a pencil or whatever it is you feel passionate about and exercise the idea that you are much more than an online profile of all your successes and achievements.