Build your Booty- home workout 1


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What is popular or trending on the Gram may not actually be the most helpful or productive workout for you. Don’t get me wrong there are a hell of a lot of damn good home workouts out there but I want you to use your crap detector to find the right workout for you! Don’t be fooled by something that looks complicated. When it comes to building curves, the basics and consistency will win every time.

Here are some home exercises will actually help your booty that you don’t need lots of weight for:

Hip thrusts (normal, single-leg, banded)

Glute bridges (normal, single-leg, banded)

Split squat variations (Bulgarian, reverse, front foot elevated)

Single leg deadlifts


Banded hip abductions

Reverse hyperextensions

Glute Dominant Squat variations (Goblet squats)


Be consistent with those exercises 3-4x a week for 1-5 years using progressive overload and then you can start to progress with glute improvements!  There are no shortcuts to nice glutes and legs. Being lean enough to see the muscle and having enough muscle to see shape are the keys. Both require time and consistency.


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What is a Retrovirus (HSV-1&2, VZ)

A retrovirus is a type of RNA virus that ‘edits’ its information on to our own cells DNA. As our cells then continue to replicate as normal, the virus is now hidden inside and included as a part of our DNA in the transcription and translation process. Imagine someone has written a very long book and just before it goes to print- someone adds in an extra word that makes perfect sense (but unnecessary) in one of the sentences. Now the book will be reprinted forever without anyone noticing that there has been an extra word added.  This is why it is difficult to detect until the host has already been infected and until now there is no cure for retroviruses so the infection will persist indefinitely.

What can I do to minimise outbreaks?

Reducing or being aware of your allostatic load will provide the greatest improvement at preventing future outbreaks of retroviruses such as HSV 1&2 and Herpes Zoster also known as Shingles. Imagine your body’s immune tolerance as a bucket. When your allostatic load increases (wear and tear of daily lifestyle choices), at a greater rate than your body can heal or replenish its defences- the bucket slowly gets fuller. After sufficient accumulated allostatic load that is enough to “fill the bucket”, the immune system is overburdened which provides the retrovirus with a perfect opportunity to attack its host.

How to reduce allostatic load

  • Reduce psychological Stress
  • reduce physical stress (dryness, sunburn, OVER-TRAINING)
  • Get sufficient sleep (7-9hrs)
  • reduce intake of arginine-rich foods
  • increase lysine-rich foods

Foods to avoid

  • Chocolate/ cacao
  • Nuts
  • Oats
  • Wheat products
  • Processed sugary foods
  • Any foods that stress or damage the gut lining

Lifestyle changes

  • Take appropriate sun protection (sunscreen, hats, clothes, shade)
  • Reduce stress- optimize time, say no, ask for help, don’t worry about what you can’t control


  • Lysine
  • Melissenglobuli
  • Selenomethionine
  • Stinging nettle root
  • Vitamin C
  • Zinc

Aromatherapy / teas / balms

  • Teatree oil
  • Lemon balm oil
  • Cistus tea
  • Olive leaf tea
  • Propolis