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CoachEm

@coachem__

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⚫️ Your future Nutritionist in training 📚💪
⚫️ Fitness | Food | Self-development
Gym to classroom 🤓
Fitness is King 👊 Nutrition is Queen 👑

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(3/3) Gluteus Minimus 🍑📚

The smallest of the three glute muscles, it sits underneath the gluteus medius and its whole job is keeping your hips stable. Every time you walk, squat or balance on one leg, it’s working.

Most people skip training it without even realising. You can’t fully isolate it, but you can target that outer hip area.

Pick just ONE of these and add it to your next leg day 👆🏾

Slow, controlled reps over heavy weight every time. Feel the muscle working 💪🏾

#gluteusminimus #glutegains #legdayworkout #workoutmotivation #fitnessmotivation by @coachem__

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6 months ago

(2/3) Gluteus Medius 🍑📚

• What it actually does:
The gluteus medius sits on the outer side of your hip and is responsible for hip abduction and pelvic stability. It controls your pelvis during every step you take - preventing it from dropping when one foot leaves the ground.

• Can you isolate it?
Not fully. The glute muscles overlap and always work together, so true isolation isn’t possible. What you can do is shift the emphasis.

• How to target it more effectively:
Pick ONE of these exercises and add it to your glute or leg day. Lateral band walks and cable abductions keep tension on the muscle throughout. Side-lying hip abductions are great if you’re training at home.

• What actually matters:
Slow, controlled reps and a real mind-muscle connection!

#gluteusmedius #glutegains #legdayworkout #workoutmotivation #fitnessmotivation by @coachem__

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7 months ago

Colourful whole foods, variety and balance 🥗🍉

#health #nutrition #weightloss #food #fitnessjourney by @coachem__

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7 months ago

(1/3) Gluteus Maximus 🍑📚

• What it actually does:
The gluteus maximus is your main power muscle for hip extension, sprinting, hinging and lifting. It drives strength and stability through the whole lower body.

• Can you isolate it?
Not fully. The glute muscles overlap and always work together, so true isolation isn’t possible. What you can do is shift the emphasis.

• How to target it more effectively:
Certain movements load specific regions more than others.
Hip thrusts and high step ups can emphasise the upper fibres.
RDLs and reverse lunges can place more tension on the lower region.

• What actually matters:
Consistent tension and a full range of motion! #glutegains #glutemaximus #legdayworkout #workoutmotivation #fitnessmotivation by @coachem__

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7 months ago

You don’t need to feel ready, you just need to stay committed!

#workoutmotivation #fitnessmotivation #fitnessjourney B#explorepage✨ #healthiswealth by @coachem__

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8 months ago

A full day of nutrient-dense foods loaded with vitamins, minerals, healthy fats and antioxidants to support energy, recovery, gut health and glowing skin. What meal was your favourite? Let me know in the comments.
🍋💦Hot water + Lemon + chia seeds + sea salt: lemon provides soluble fibre to support immunity, collagen, digestion; chia provides omega-3s, calcium, magnesium and fibre for hydration, gut health and steady energy; sea salt adds key electrolytes.

🐟Sardines: high in EPA/DHA omega-3s, vitamin D, vitamin B12, selenium and complete protein for brain, heart and hormonal support.

🍞Sourdough: offers minerals like iron and zinc, plus easier digestion through natural fermentation.

🥑Avocado: packed with monounsaturated fats, vitamin E, folate, potassium and fibre for skin, heart health and stable blood sugar.

🥚Eggs: complete protein, choline, vitamins A, D, B12 and healthy fats for muscle repair, cognition and hormone balance.

🍅Tomatoes: high in vitamin C, potassium and lycopene for antioxidant and skin protection.

🌱Capers + dill: capers provide quercetin and antioxidants; dill adds vitamin C and digestive support.

🍌Plantain: a source of vitamin A, B6, potassium and slow-release carbs for energy.

🥩Minced beef: rich in complete protein, iron, zinc, B12 and creatine for strength and metabolism.

🫘Chickpeas + black beans: high fibre, plant protein, iron and magnesium for gut health and blood-sugar control.

🫑Bell peppers: extremely high in vitamin C and carotenoids for immune support.

🧅🍅🌿🍋‍🟩Pico de gallo (red onions, coriander, cherry tomatoes, lime juice): vitamin C, quercetin and phytonutrients for anti-inflammatory benefits.

🍉🍋‍🟩Watermelon + lime: hydrating, rich in lycopene, vitamin C and citrulline for recovery and blood flow.

🥜Brazil nuts: concentrated selenium, vitamin E and healthy fats — 1–2 a day only, because too much selenium can cause toxicity (hair loss, brittle nails, stomach upset). #nutrition #explorepage✨ #healthyfood #motivation #eatclean by @coachem__

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8 months ago

Tight hip flexors = back pain, weak glutes, bad posture, and zero mobility.

This is your Monday reminder to stretch your damn hip flexors… and YES, I’m gonna keep reminding you until it becomes a routine 😌

Now tell me… when was the last time you stretched?

And no, that 30-second wiggle doesn’t count 👀😂

#hipflexibility #workoutmotivation #gym #healthiswealth #explorepage✨ by @coachem__

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8 months ago

Kicking off the year with a simple but effective sled push that:

- Strengthens the anterior deltoids (front of the shoulders)
- Works the upper chest - supports pressing movements and overall upper-body strength
- Trains your core to stay tight and stable — teaches you to brace and protect your lower back
- Builds shoulder control and stability
- Improves triceps endurance
- Builds grip and forearm strength — improves control of the sled and carries over to other lifts
- Boosts conditioning with low joint stress - raises your heart rate without heavy impact on joints - Builds lower-body drive - strengthens the quads, glutes, and calves as you push through each step. #workoutmotivation #fitnessjourney #healthiswealth #pushdayworkout #fullbodyworkout by @coachem__

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9 months ago

Take a shot every time I say antioxidants, gut health or digestion… 😩😂 butt seriously, eating foods that support antioxidants, gut health, and digestion matters because they work together to protect your body, keep your systems running efficiently, and lower the risk of manyyy chronic problems.

#healthiswealth #eat #eatwellbewell #guthealth guthealthmatters by @coachem__

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9 months ago

Be honest, how often do you warm up your back before upper-body days? by @coachem__

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a year ago

Some days it’s 2 hours, some days it’s 45 minutes. The point is to make the time you have work.🤏🏾 #workoutmotivation #fitnessmotivation #exercise #fitnessjourney #explorepage✨ #gymrat #quickworkout #legday #legworkout #gluteworkouts # by @coachem__

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a year ago

🌞 Morning: Hydration and Detox Support
Hot water with lemon and chia seeds supports rehydration after sleep and jumpstarts metabolism.
💧 Warm water promotes kidney filtration and digestive function.
🍋 Lemon provides vitamin C and potassium, supporting collagen synthesis, antioxidant defense, and liver detoxification.
🌱 Chia seeds contain soluble fiber and omega-3 fatty acids. They absorb water to form a gel that slows gastric emptying, stabilizes blood sugar, and prolongs hydration.

Celery, cucumber, and moringa juice enhance electrolyte balance and detox pathways.
🥒 Celery and cucumber are 95% water and rich in potassium, magnesium, and antioxidants that help regulate blood pressure and reduce inflammation.
🌿 Moringa is a nutrient-dense plant containing all nine essential amino acids, vitamin A, vitamin C, calcium, and iron. It supports energy metabolism, immune function, and skin repair.

🥑 Lunch
🍞 Sourdough undergoes natural fermentation that enhances mineral absorption and improves digestibility.
🍳 Eggs supply complete protein, choline for brain function, and vitamin D for immune health.
🥬 Spinach and tomatoes provide iron, vitamin C, and antioxidants such as lycopene that support heart and skin health.
🥑 Avocado and mixed seeds offer monounsaturated fats, fiber, and essential minerals that stabilize blood sugar and support cardiovascular health.

🍉 Snack:
💧 Watermelon contains 92% water and the amino acid citrulline, which enhances circulation and reduces post-exercise soreness.
🫐 Blueberries are high in anthocyanins, plant compounds that protect cellular integrity and promote healthy skin and vascular function.
🍋 Lime adds vitamin C and supports collagen formation while enhancing iron absorption.

#nutrition #explorepage✨ #workoutmotivation #fitnessmotivation #food #moringa #superfoods #mealplans #diet #eatrightnotless ##healthyfoods #fuelyourbody by @coachem__

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a year ago