5 Tips For Booty Growth


Hey GIRL Heyyyy!!! So normally I write about weight lost and the journey or financial health but today let’s talk about this “fit thick” look going around on IG and in the celebrity realm! If I got $1 for every consultation I had where a woman said “ i just want to lift my butt and keep my thighs, and flatten my stomach!!! BUT I REALLY DON’T WANT TO LOSE MY BUTT!” Or they will say “I want to gain more muscle in my booty but I don’t want it hard, I just want my man to be able to bounce a quarter off of it” LOL I’D BE AT LEAST A MULTI THOUSANDAIRE!!! HaHa! As a trainer for the past 8 years, as someone who was born with “noassatall” syndrome, as someone who dropped 40+lbs of fat but gained about 25+lbs of muscle, allow me to let you in on a secret…. YOU HAVE TO LOSE THE FAT IF YOU WANT A PERKIER, ALMOST CELLULITE FREE BOOTY!! I’m just saying!

Here are my top 5 tips for booty growth!


This one seems like a no brainer, but it’s not just ALL the food, it’s not ALL the carbs!! It’s specific macros you’re going to have to eat for your body, BUT (pun intended) it’s more proteins and fats than it is carbs that are going to help your booty grow! That means go ahead and grab that jar of peanut butter girl! Oh while you’re at it, go ahead and grab that protein shake! Ooooh girl, I know you see that avocado staring at you! Go ahead and pick a good few for the week!! LOL muscles are made of protein and fats, in order to build a substantial amount of muscle, you’re going to need to an excess of high quality fats and proteins!


There are many various types of hyperextensions, however they key takeaway from performing this exercise is FORM. With bad form comes a very bad back pain (that you do NOT want to experience) However hyperextensions strengthens the posterior chain (lower back, glutes, hamstrings) and can be used as an assistance movement to improve the squat and deadlift totals. This exercise is a secondary glute or hamstring movement to add more volume.


My ABSOLUTE FAVORITE exercise of all time! Why? because there are so many variations to allow you to target specific muscles in the glutes! Now heavier deadlifts are great for powerlifting and overall strength but in order to successfully build rounder, more perkier glutes, you must reduce the weight and focus on controlling the tension as you lower your upper body!


TBH I hate sprints!! Did you forget the entire blog I wrote about how much I hate cardio?? However sprints activate your fast twitch muscles which help you lift stronger, build your endurance, and it lifts your booty while reducing cellulite… yep leave it to sprints to help reduce cellulite!

5) TUT - Time Under Tension

Now this is where the real work comes in. Time under tension is how long you can hold the weight before resetting your body back to 0. By putting a muscle under longer amounts of strain and tension, you cause extensive muscle breakdown which will lead to larger muscles developing once they are rebuilt with all of that protein and fat you consumed!!

Notice, not one squat or lunge was mentioned!! There are so many variations of squats and without someone (like me!) standing over you, there’s a possibility your squats are training more of your quads than your actual gluteus! DM me on Instagram or leave a comment below if you have any questions!! Or if you’d like my help growing a booty and like to get trained by me (online), Purchase a membership to my online training studio here!!

5 Tips For Ladies Just Starting To Lift!


When I first started lifting weights 9 years ago, I got all of my lifting tips and advice from men! Now being 5’2 and at the time 165 lbs, it probably wasn’t the smartest idea, but you live and you learn right?! Well after years of trying different things, I have been able to weed out a lot of the bro science and develop a set of tips to help women navigate the gym world!

#1) Gloves or no gloves? - When starting out, YES! One of the hardest parts about lifting weights is developing a good grip. While it will get better as you consistently start lifting more, in the beginning they will help you hold the bars easier.

#2) Chest Day - Do we really need it? - Yes! Although we don’t need to train chest as much as men train them, we need to incorporate some type of pectoral building exercises. Training chest helps prevent injuries when pushing or pulling, it helps balance out your posture, and eliminate that “boney” chest look. However the number one reason to train chest is to help balance out the weight distribution and increase your form for other exercises!

#3) Waist Trainers vs Sweat Belts - What’s the difference and are they needed?

  • Waist trainers/Corsets are a type of body shaping garment that temporarily manipulates muscle so that it has the appearance of being smaller. Bodybuilders and models utilize these garments to augment and alter their waist.

  • Sweat belts are flexible neoprene garments that wraps around your waist causing you to sweat more and helps eliminate water weight from your stomach and back.

    Waist trainers should never be worn in the gym or when your body fat is higher than 20%. It will leave bruises and could possibly damage organs. Sweat belts are safe for cardio and sauna sessions but should not be worn while lifting weights, otherwise it can weaken your core muscles, which could lead to injury.

#4) Protein - Does it really make you big and bulky? - Nah! LOL Your muscles (no matter how big or small) are made up of protein! The more muscle your body has; the faster your metabolism; which means you’ll burn fat faster! Having muscle also helps when you are unable to train by keeping your metabolism fast so you don’t have to worry about skipping a day or 5 . Drinking protein shakes post workout will help your muscles recover faster, you will be less sore, and will be able to reach your recommended protein goal faster. You NEED protein! (but only 1 scoop is fine!)

#5) Coconut Oil - This is MY PERSONAL SECRET! It is not a industry known secret! SO as ladies who love to lift or will just start lifting , I know one of the turnoffs of lifting is having callused hands. Take it from someone who has been lifting for almost a decade, almost glove free, USE COCONUT OIL! After my shower, I lotion my entire body but for my hands, I’d rub a dab of coconut oil into my skin (and if you’ve seen any of my YOUTUBE videos, you know I lift heavy) yet I get tons of compliments on my very soft hands

I hope these FITT-Five tips help you on your journey!! If you have tips that can help someone, leave them in the comment section below!