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Thank you all 83,879 of you!

Building glutes isn't just about aesthetics.

Strong glutes improve posture, prevent lower back pain, and enhance overall athletic performance.

Today, I'll share my proven method that's helped hundreds of clients develop stronger, more defined glutes.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How to Build Nice Shape Glutes?

• Article Explained Simple: The Science of Cold Prevention

• 3 Tips for Finding Clean, Organic Food on a Budget

• Perfect Roast Lamb Recipe with Sides

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How to Build Nice Shape Glutes?

Building glutes requires a combination of proper nutrition and targeted exercises. Many people focus solely on squats, but glute development needs more variety.

Hip thrusts are the foundation of glute building. This exercise directly targets the gluteus maximus, our largest glute muscle. For proper form, position your upper back on a bench with your feet flat on the ground. Drive your hips up while squeezing your glutes at the top of the movement.

Progressive overload is crucial. Start with bodyweight exercises, then gradually add resistance. You can use dumbbells, barbells, or resistance bands. Aim for 3-4 sets of 12-15 repetitions.

Glute bridges complement hip thrusts perfectly. Lying on your back, feet flat on the ground, lift your hips while keeping your core engaged. This exercise activates the entire gluteal region and helps develop that rounded shape.

Walking lunges activate glutes differently than static exercises. They engage stabilizer muscles and improve functional strength. Take long steps and keep your chest up. Each step should challenge your balance slightly.

Bulgarian split squats are another effective movement. Place one foot behind you on a bench, keeping your front foot flat. Lower yourself until your back knee nearly touches the ground. This exercise targets glutes and improves symmetry between sides.

Proper nutrition supports muscle growth. Consume adequate protein, about 1.6-2.2 grams per kilogram of body weight daily. Include healthy fats and complex carbohydrates to fuel your workouts.

Recovery matters as much as training. Allow 48 hours between glute-focused workouts. This gives muscles time to repair and grow stronger. Stay hydrated and get enough sleep to support recovery.

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Article of the Week

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3 Tips for Finding Clean, Organic Food on a Budget

1. Farmers Market
   
   Local farmers markets often offer the freshest produce at lower prices than organic supermarket options.
   
   Visit near closing time for potential discounts.
   
   Build relationships with vendors for better deals and first pick of premium produce.
   

2. Local Community
   
   Join a local food co-op or community supported agriculture program.
   
   These organizations provide direct access to organic, locally grown food at reduced prices.
   
   Members often receive bulk discounts and seasonal surplus at significant savings.
   

3. Grow your own
   
   Grow your own herbs and microgreens.
   
   These plants require minimal space and provide fresh, organic ingredients year-round.
   
   A small windowsill garden can yield enough herbs to flavor meals and boost nutrition without chemical exposure.
   

Eating homegrown or local food is a great way to boost your quality of life, from gut health, mood, sleep, recovery, and even cognition.

Vote below to choose the diet for next week’s recipe

Perfect Roast Lamb Recipe with Sides (makes 8 servings)

A perfectly roasted lamb leg creates an impressive centrepiece for any gathering.

This recipe keeps the fat content moderate while maximizing flavour through herbs and careful cooking.

I learned this method from a chef in Greece, and it's become my go-to for special occasions.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 420 kcal

• Protein: 45 g

• Carbohydrates: 25 g

• Sugars: 4 g

• Fat: 18 g

The Ingredients

For the Lamb:

• 2 kg leg of lamb, trimmed of excess fat

• 4 cloves garlic, sliced

• 2 tablespoons olive oil

• 2 tablespoons fresh rosemary, chopped

• 2 tablespoons fresh thyme, chopped

• 1 tablespoon dried oregano

• 2 lemons, juiced

• Salt and pepper to taste

For the Roasted Vegetables:

• 800g baby potatoes, halved

• 400g carrots, chunked

• 400g parsnips, chunked

• 2 red onions, quartered

• 2 tablespoons olive oil

• 1 tablespoon fresh rosemary

• Salt and pepper to taste

For the Mint Sauce:

• 1 cup fresh mint leaves

• 2 tablespoons white wine vinegar

• 1 tablespoon honey Salt to taste

The Instructions

• Prepare the Lamb: Remove lamb from refrigerator 2 hours before cooking to reach room temperature. Make small incisions across the surface and insert garlic slices. Mix olive oil, herbs, lemon juice, salt, and pepper. Rub this mixture all over the lamb.

• Preheat and Roast: Preheat oven to 200°C (400°F). Place lamb on a roasting rack. Roast for 20 minutes per 500g for medium-rare, or until internal temperature reaches 63°C (145°F). Cover with foil and rest for 20-30 minutes before carving.

• Prepare Vegetables: Toss vegetables with olive oil, rosemary, salt, and pepper. Spread in a single layer on a baking tray. Add to oven during the last 45 minutes of lamb cooking time.

• Make Mint Sauce: Finely chop mint leaves. Mix with vinegar, honey, and salt. Let stand for 20 minutes before serving.

• Serve: Slice lamb against the grain. Arrange vegetables around the lamb. Serve with mint sauce on the side.

Pro tip: Save the bones for making bone broth later.

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