We love our quick, equipment-free workouts because we can do them without having to worry about having enough time or equipment.
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This workout is designed to help you strengthen your glutes and help you get a perkier posterior.
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It’s important to keep your glutes functioning well throughout your day because they play an important role in overall fitness.
If you want to get the most out of your glute muscles, targeting them all at once is the best way to do it.
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This will distribute the load evenly and help you maintain a healthy training schedule.
You don’t want to spend too much time on your daily routine, so this 5-minute Butt workout is perfect for you.
If you do 5-minute glute workouts every day, you may not think they have a lot of benefits, but over time, they may help your bum look better and feel better.
Now what is the workout?
Glute bridge
Butterfly bridge
Fire hydrant circles
Fire hydrant sweep
Outer glute lift
Outer thigh lift
PRIMP TIP: Do each exercise for 45 seconds and rest for 15 seconds between each move.
When the weather is nice, there is a 99% chance I’m enjoying my meals outside. Whether on my patios, at a restaurant, or a park taking a break, I love eating al fresco. Even my morning coffee tastes better with a side of sunshine and fresh air. To level up my love of eating outside, one of myabsolute favorite activities in the springtime is hosting picnics. I’ve had a picnic alone in the park with a book and some snacks, planned a romantic picnic date at a winery, and hosted one for friends—complete with a menu, music, and cocktails—and it never fails to be a good time.
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The best part is that a picnic is one of the easiest events to host. Requiring only minimal set-up and no-fuss refreshments, it really couldn’t be simpler. All you need is a plan so that everyone knows where to show up, when to be there, and what to expect. Read on for everything you need to have a glorious picnic outside this season.
Pick a time and place
When it comes to location, you want a place where you can enjoy the sunshine and retreat to some shade if you get too warm. A public park, the beach, or even your backyard are all great options. The next step is to pick a time, and IMO, there is no bad time of day to have a picnic. Make it a brunch, an afternoon hangout, or even a nighttime soirée that ends with s’mores and watching the sunset.
If you want to add a special activity to your picnic, you could make it a wine tasting, play croquet or giant Jenga, or have a cornhole competition. Whatever you decide, be sure to check with your local park’s rules and regulations to ensure everyone will have a fun time!
Create a chic and cozy vibe
Blankets and pillows are essential for picnic comfort. You don’t want to be sitting directly on the ground, and if you’re hosting a big group, it’s not always feasible to bring chairs for everyone.
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You’ll want to grab blankets that are designed specifically for outdoor use, meaning they’re waterproof on one or both sides. That way, your bum won’t get wet while you sit on the ground, and the material is essentially spill-proof, just in case. For pillows, be sure to bring enough outdoor cushions for each person to sit on as well as some extras, both for laying down and additional decor.
Lean into the natural aesthetic
Since you’re already outside in nature, you don’t need to go crazy with the decor. If you want your picnic to be picture-perfect, grab a bouquet of fresh blooms, bring some fancy glassware, and set out some serving trays or cutting boards to act as sturdy and aesthetically pleasing surfaces. And don’t forget a chic picnic basket to hold your refreshments. You can now find tons of different options, including traditional wicker baskets, ones with built-in charcuterie boards, cooler-style bags, and everything in between.
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Plan your picnic menu
When it comes to picnic recipes, you want the dishes to be easy to eat while sitting on the ground, quick to clean up, and, most importantly, delicious. From my experience, sharable dishes and finger foods are always winners. Here are a few no-fail options:
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Charcuterie:Charcuterie is always a crowd favorite. Curate a selection of meats, cheeses, and small snacks like nuts and olives. Remember: You’ll want about 2-3 ounces of meat and cheese per person.
Pasta salad: Pasta salad is easy to prepare and goes with just about everything at a picnic. Try option 1 or option 2 for some recipe inspo.
Caprese skewers:These skewers are another staple on my picnic menu. They’re so easy to make and delicious to eat. If you don’t like Caprese, try a version using watermelon and feta instead.
Dips with veggies or chips: Everybody loves a good dip. Pick your favorite(s) and pair them with some chips or fresh veggies.
Finger sandwiches: Slider-style sandwiches or pinwheel wraps are perfect for picnics. You can make variations like chicken salad, ham, and cheese, or Italian sandwiches.
Fruit salad: Like pasta salad, fruit salad is a picnic classic. Toss your favorite fruits together and add a drizzle of honey and lime juice for a simple and sweet treat.
Craft some cocktails (or mocktails)
Drinks at a picnic should be light and refreshing. Keep it simple with a classic lemonade, or add some fresh fruit for some seasonal flair. For something boozy, you can never go wrong with a rosé sangria, watermelon mojito, or Aperol spritz. These are great options that you can make ahead of time in a big batch for easy prep.
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There are also plenty of fun mocktail options that would be great for a picnic. To keep it simple, pick up a few bottles or cans of your favorite non-alcoholic drink.
Don’t forget the essentials
The last thing you want is to get to your picnic and realize you forgot something. Make a list of the essentials before you go, like serving utensils, plates, cups, garbage bags, napkins, ice, water, a Bluetooth speaker, portable chargers, bug repellent, hand sanitizer, and extra sunscreen. Once you have everything, you’re ready to enjoy your picnic and the beautiful springtime weather!
Today, I want to share with you 5 ways you can make the best out of your menstrual phase. In this blog post, I’m going to share with you concrete tips to guide you through your menstrual journey. Specifically, during your menstruation and luteal phase as both can be emotionally overwhelming, tiring, and uncomfortable. You also might experience PMS symptoms during those phases which make us go through a festival of emotions. Menstruation is not fun and I want to share with you how you can make the best out of it!
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Physical activities 🧘♀️
The first way you can make the best out of your menstrual phase is through physical activity. By that, I don’t necessarily mean an intense cardio workout, I mean more a physical activity like walking or yoga. Body movement is a wonderful way to soothe premenstrual symptoms. It notably improves blood circulation, regulates your mood, and calms painful cramps. Plus, I always feel like shit and bloated during my periods, and body movement helps with that.
Taking time off 🍸!
In general, your menstruation phase calls for relaxation. It’s the moment your body asks for you to take it slow and rest. So, a second way you can make the best out of your menstrual phase is by taking some time off. I take my menstruation phase as an opportunity to rewind and make time for myself. It’s my self-care moment of the month. This is when I usually paint or read a book on my very comfortable couch. It’s not the best time for me to socialize or go partying, but I love having solo dates and just chilling at coffee places!
Hot infusions 🫖
The third way you can make the best out of your menstruation is through tea! Herbal infusions are another way you can relieve emotional and physical PMS symptoms. Here are some of my recommendations:
🌼Chamomile to relieve cramps and reduce stress
🌱Raspberry leaves to soothe cramps
🌸Valerian to relieve cramps, soothe anxiety and help with sleep
🤍Ginger to relieve back and stomach pain and soothe digestion
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Food during your menstrual phase🥑
A healthy diet is an important aspect of everyone’s life and for each phase of our cycle. Some of the general rules you can follow are to try to favor fruits, legumes, and vegetables, keep yourself hydrated, avoid eating transformed food in big quantities, and eat diverse sources of proteins. During your menstrual and luteal phase, you can opt for food rich in potassium, magnesium, calcium, and vitamin E such as bananas, sweet potatoes, raw spinach, or dried tomatoes. During that phase, I love to eat warm food that feels comforting and that doesn’t make me feel bloated. I’ve also read that caffeine can make your cramps worse, it’s something I’ve also noticed, so opt for herbal tea instead which has a lot of benefits.
S*xu*l activities 🍑
Finally, one way you can make the best way out of your menstrual phase is through sexual activity. This is definitely personal and more of a preference, but I find that it’s a great way to soothe cramps, strengthen your relationship with yourself and your partner, and just feel good in general. This is of course something you should talk to your partner about ahead, keep an open mind and set boundaries if needed. You can also find comfortable ways to do it, like putting a towel on the bed or doing it in the shower. It’s really up to you and your partner!
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That’s it for today! I hope you enjoyed reading this post today and I will see you on my next blog post 🤍!
Today, I am sharing with you how to recharge when you feel drained, after a long day at work or school. I am all about staying productive and working hard to achieve one’s goals. But, I am solely against tiring yourself out to a point where you can’t function or even enjoy life.
So, in this post, I want to share with you how you can recharge your mind and body when you feel tired and drained.
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Engage your senses 👂
The first way you can recharge your mind and body is by engaging your senses, in a way that makes you more aware of your surroundings and that allows you to be more present. What we see, feel, hear, touch or taste can also affect our mood for the better. You can choose to light a scented candle, turn on the tv to listen to some ambient music and relax on your couch.
Take a break from technology 📱
The second way to recharge is to take a break from technology. Social media can specifically feel emotionally draining and can take you on a rollercoaster of emotions. So, taking a break from your phone can help you unwind and free your mind from overwhelming media presence. During that time, you can engage in a relaxing and fun activity and this brings me to my next point.
Engage in a relaxing activity 💆♀️
Engaging in a relaxing and fun activity that you enjoy can help you recharge your mind and body. Hobbies have been shown to reduce stress levels, enhance work performance, increase happiness, and improve sleep patterns. It’s also another wonderful way to practice mindfulness daily.
Take a warm shower or bath 🧖♀️
Another way to unwind after a hard day is to take a warm shower or bath. Taking a warm shower allows you to get rid of any negative energy you might have accumulated during the day and also, to relax your muscles and ease the tension. To enhance my bath experience, I love to light scented candles and put on some music. That way, I engage my senses while relaxing in my bathtub.
Meditate 🧘
The fifth way to recharge your mind and body is to meditate. Meditation is a perfect way to practice mindfulness. It allows you to be more present and grounded but also helps manage your stress. It’s an ideal method to clean your mind of unwanted thoughts and rebalance your energy. I know meditation can be tricky, especially for beginners but let me give you some tips.
First, start meditating for 5 minutes or less. With time, you’ll be able to meditate for longer. Second, the point of meditation is not to not think at all but instead, to focus your mind. While meditating, I love to practice visualization and I usually like to put myself in my happy place. I also transform my thoughts into clouds and imagine they slowly shift away while I look at them pass by. This is a wonderful way to calm my mind and relax my body.
Sleep Early 🌙
The last way to recharge when you feel drained is quite simple and that is to sleep early. Most of the time after work I am too lazy to do anything productive so, I always choose to sleep early and wake up at sunrise to tackle the next day in full force..(okay not that early but you get the point). Sleeping is also the one biological way your body can recharge and rest!
How To Recharge When You Feel Drained
In today’s fast-paced world, life can feel pretty draining and tiring but there are some simple exercises you can do daily to recharge your energy and unwind after work. I hope you find this post helpful and I will see you next time🤍!
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