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[oldie but a goodie.] here’s one of my favorite glute exercises.

if you do not have this machine at your gym, don’t worry! you can hook up a foot attachment to any cable machine and do the same movement.

remember to really focus on your glute contraction when performing the exercise. mind muscle connection is imperative for growth in your booty!

so are small @lululemonmen shorts when you should wear mediums or largess. ;)

since you are alternating these, you don’t need as much rest time between sets.

perform 8-15 reps with no rest between sides. then rest 60-90 seconds max.

knock out 3-5 sets depending on your workout regimen and enjoy filling out your pants.

#bodybybuckley #bootybybuckley #yesthisisarepost #fromoverayeartho #trainwithme #anywhereintheworld #getresults
13 381 2 weeks ago
[listen to your body] #namaste
the number one thing that i forget to do with my training is taking the time to really work on my flexibility and mobility.

i tell all of my clients at the end of their workout to perform static stretching (i.e. 20-45 seconds) on all body parts worked at the end of the workout. however, i am sure many are guilty like me and rush that part to get out of the gym after their hardcore sweat session.

with that said, today, i woke up sore and tight after 3 hardcore workout days in a row so i decided to take a rest / active recovery day and get back into my @romwod routine.

if you swipe left to the video, you’ll see the entire 45 minute routine time-lapsed.

working on your flexibility / mobility is so vital to your long term success. sure, when you’re in your 20’s, 30’s and even 40’s, you might not feel super tight / breakable. however, if you continue to just lift lift lift and avoid the stretching portion, you’re bound to wind up with some problems in your future.

go back to my post yesterday and remember that fitness is a lifelong journey, not some temporary fix to get a goal. with that said, you have to ensure that you take proper care of your body in order to increase the longevity of that journey.

good rule of thumb: for every 30 minutes of working out, you should perform 5 minutes of static stretching afterwards. most of my workouts are 45-50 minutes so i am usually in the gym for about an hour, including my warmup.

some days you might need more and use that full 45min to an hour for stretching like i did today. and let me tell you something… i feel amazing! •
i’m not going to lose my gains because i didn’t lift today. i’m not going to get f*t because i didn’t do cardio today. instead, i just spent 45 minutes investing ensuring i do better in my future lifts / cardio sessions by increasing my flexibility and mobility. you should try it too.

if you need some guidance, just hit up @romwod . i am not sponsored nor get paid by them… i just believe in the program.

#bodybybuckley #trainwithme #anywhereintheworld #getresults
9 753 3 weeks ago
We have a different type of gene bar today! #meetyourgenes #23andme
1 16 5 hours ago
[“how much do you bench bro?”]

the world famous bro question when someone finds out you lift... 🀦‍♂️

my answer is always the same: no idea because i avoid injury as much as possible when i train. if you’ve been injured before, i’m sure you can relate.

success is not based on your one rep maxes, rather continuous progressive overload.

don’t let guys intimidate you with multiple 45lb plates on each side of the barbell pumping out 1-3 reps.

now, don’t get me wrong, strength training serves a purpose and is not to be cast aside.

however, if your main goal is aesthetics, then don’t stress about lifting as heavy as possible at a low rep range. that’s a sure way to burn out your cns and risk injury.

instead, stick with a dedicated program incorporating strength and hypertrophy training, ensure you increase your volume via increasing weights and/or reps, full range of motion, and eat the correct balance of macronutrients to grow muscle.

#bodybybuckley #trainwithme #anywhereintheworld #avoidinjury #getresults
10 157 6 days ago
Join me every mwf at 550am!
kiss at base training ride
on #zwift
a terrific group ride that will build endurance this winter!
it’s my new goto ride πŸ‘πŸ‘πŸ’ͺ⚑️🚴‍♂️ want to learn how you can join the fun?! tonight @pacificsbr in stamford ct from 5-7pm they’ll be talking all things #wahookickr & #zwift
hope to see you all out there soon!
#gozwift #zwiftcycling #greenwichct #anywhereintheworld #sunisalwaysshining #wintertraining #threadsandtreads #greenwichcup #hssgreenwichcup #runbikeswim #indoorcycling #powerups #wattsup #letsdothis
5 25 14 hours ago
[stop weekenditis]

happy friday ya’ll! just a friendly reminder to stop blowing your hard work during the week on your weekend binges...

you know who you are! 🧐

you guys know that i love a brunch just as much as the next gay, but that doesn’t mean you should eat 5000 calories in banana pancakes at cafe heaven. god they are good though.

instead, focus on balance. here are some things i do in order to ensure that i don’t b**w my progress and spiral out of control on the weekend:

1) fasting: if you are planning on indulging on the weekend with your friends, fast. skip your normal breakfast routine and start with brunch. you will have missed out on 500-800 calories and can eat a larger portion meal than normal.

2) go lift! if you regularly indulge on the weekends, schedule your heavy lifts for then. take a rest day during the week and do a hardcore leg day prior to that indulgent brunch. your body will use those extra carbs and fats better if you just depleted your energy stores right before.

3) share the bad stuff: i love a good beignet, but you shouldn’t order that for your meal. keep to the basics and order something with protein... but share the sweets / f*t girl food with your friends. that way you can still indulge, but not have the guilt of eating the entire stack of pancakes.

4) plan on balancing out your weekend on monday. if bottomless mimosas get out of hand and you need / cannot stop from ordering garlic knots and a large hot hawaiian pizza, then plan to cut tomorrow. focus on cutting the carbs and fats the next day... eat mostly veggies and proteins. also, do a hardcore workout to use up all of that energy consumed over the weekend.

bottom line: life is too short not to indulge. just learn to balance it out so you don’t b**w all of your hard work over the week.

disclaimer: none of the above references were from real life personal experiences... at all! 😜😜 #obviouslykidding #shelovesamimosa
have a great weekend ya’ll!

#bodybybuckley #trainwithme #anywhereintheworld #eatbananapancakes #drinkbottomlessmimosas #getresults
30 741 3 days ago
[sticking with your individual journey]

so many people compare themselves with others without evaluating the entire picture of their individual journey.

a few things to note:

1) everyone’s journey will be different. expecting anything else could set you up to either be disappointed or to not do your best.

2) just focus on today. ignore the fact that you didn’t listen to my friday post and totally blew it out over the weekend. ;) just start today and make better choices right now.

3) don’t focus on results. track them, but put your focus on what you do day in and day out. the results will come if you are true to what you need to be doing consistently. *emphasis on consistently*

4) if you are doing everything you can, you will get the results you should be getting, which will be different than someone else’s results.

think about it: these results have to be different. we all started in a different place with a different past. how could we possibly have the same results given the different starting places?

we all have different body types, genetics, resting metabolic rates, cravings, stressors, obligations, etc. no one is going to have the same journey from point a to z, so i just ask that you trust the process.

you all are capable of achieving the body of your dreams… it’s just a matter of putting forth the effort. you might have to work harder than your friend, but you can achieve it no less!

#motiviationmonday #bodybybuckley #trainwithme #anywhereintheworld #getresults
13 297 6 hours ago
[it’s tuesday and i need your help.]

1st problem: i’m throwing it back like it’s thursday with this pic. πŸ˜ŽπŸ‘

2nd problem: what do you guys want more of in this page?

workouts? πŸ‹οΈ‍♂️
real talk? πŸ’­
food? πŸ”
duke? 🐢
shirts? πŸ‘•
travel? ✈️

i don’t do this page for myself and would like to ensure i’m providing the best content i can for you to achieve your fitness goals.

please comment below!

thank you! πŸ™

#bodybybuckley #trainwithme #anywhereintheworld #getresults
55 1,108 3 weeks ago
[staying motivated // having realistic expectations]

this post piggy backs on my ‘never give up’ one last week.

motivation is a tricky little thing, especially if you are frustrated with results. with that said, sometimes you need to take a step back and revaluate your expectations.

many people reach out to me and expect to completely transform their body in 60-90 days. my reply is always the same: you can do that, but it would require a radical change in your activity level and eating habits.

radical change will give you incredible results quickly. however, will you have learned / created sustainable tactics and habits to maintain that change over the long term? probably not.

this is why fad diets are so popular. radical change, quick results, not long lasting. perfect recipe for making tons of money instead of providing sustainable, long-lasting results.

speed of change is really less important than being consistent. if you lose 10 lbs of f*t in a year, get stronger, and improve your quality of life... isn’t that better than not having done so?

doing something imperfectly that you do forever is better than doing something perfectly for a while, then quitting.

the person who sees slow and steady progress over a year will always beat out the monthly crash dieter or workout fadder.

so, keep it slow and steady. stay with it through the hard times. create realistic expectations. no one got overweight overnight… you’re most likely not going to get a abs overnight either.

#bodybybuckley #trainwithme #anywhereintheworld #getresults
10 850 2 weeks ago

@intlgiftingco

intlgiftingco
We’ve got lots going on today and gifting on both coasts! cali to miami!!!
2 16 2 weeks ago

@intlgiftingco

intlgiftingco
We have a different type of gene bar today! #meetyourgenes #23andme
1 16 5 hours ago

@bodybybuckley

bodybybuckley
[sticking with your individual journey]

so many people compare themselves with others without evaluating the entire picture of their individual journey.

a few things to note:

1) everyone’s journey will be different. expecting anything else could set you up to either be disappointed or to not do your best.

2) just focus on today. ignore the fact that you didn’t listen to my friday post and totally blew it out over the weekend. ;) just start today and make better choices right now.

3) don’t focus on results. track them, but put your focus on what you do day in and day out. the results will come if you are true to what you need to be doing consistently. *emphasis on consistently*

4) if you are doing everything you can, you will get the results you should be getting, which will be different than someone else’s results.

think about it: these results have to be different. we all started in a different place with a different past. how could we possibly have the same results given the different starting places?

we all have different body types, genetics, resting metabolic rates, cravings, stressors, obligations, etc. no one is going to have the same journey from point a to z, so i just ask that you trust the process.

you all are capable of achieving the body of your dreams… it’s just a matter of putting forth the effort. you might have to work harder than your friend, but you can achieve it no less!

#motiviationmonday #bodybybuckley #trainwithme #anywhereintheworld #getresults
13 297 6 hours ago

@bo_persson

bo_persson
If i knew a way that you could make money right from your mobile phone from anywhere in the world. would you want me to tell you or keep it a secret?
2 7 9 hours ago

@threadsandtreads_greenwich

threadsandtreads_greenwich
Join me every mwf at 550am!
kiss at base training ride
on #zwift
a terrific group ride that will build endurance this winter!
it’s my new goto ride πŸ‘πŸ‘πŸ’ͺ⚑️🚴‍♂️ want to learn how you can join the fun?! tonight @pacificsbr in stamford ct from 5-7pm they’ll be talking all things #wahookickr & #zwift
hope to see you all out there soon!
#gozwift #zwiftcycling #greenwichct #anywhereintheworld #sunisalwaysshining #wintertraining #threadsandtreads #greenwichcup #hssgreenwichcup #runbikeswim #indoorcycling #powerups #wattsup #letsdothis
5 25 14 hours ago

@ambikaleigh

ambikaleigh
#sunrise #soundbath #crystalbowls with my #dearfriend @crystalsonicjourney on our #backyard #beach #playadelrey #goodmorning #riseandshine i only have a few more days in this sublet and i couldn’t be more bummed to leave! 😞 #modernnomad #needsahome #lemmeknowifyougotone #anywhereintheworld πŸ˜‘πŸ™
6 41 Yesterday

@aitordelgadotours

aitordelgadotours
0 67 Yesterday

@brendasoulfire

brendasoulfire
Distance shamanic crystal reiki 7-chakra alignment session.
after i check, clear and balance your energetic centers with my human radio abilities, the power of our spirits and hearts, and the help of our crystalline allies, you also get session notes the next day with lots of spiritual life coaching tips, tricks and messages meant specifically for you, for your spiritual development and increased inner seeing.
here for you online or in glendale, co . $111 per hour. dm me for details!
#crystals #crystalhealing #crystalshamaness #crystalreikimaster #crystallovers #crystalmentor #crystalhealer #crystalwhisperer #energyhealer #chakrahealing #ahamoments #limpia #alineacion #chakras #healer #denver #anywhereintheworld #distancereiki #distancehealing #spirituallifecoaching #spiritualawakening #crystallinefield
6 34 Yesterday

@mumu_morwitzer

mumu_morwitzer
Many ask me where i furthered my training or how you access the training? incase you can’t follow me around the world πŸ˜‰ here is the solution. it’s brilliant and filled with hours of video lectures and practical movement examples ❣️❣️❣️...enjoy your learning!
i promis you will never stop leading, each time i listen and watch it again i pick up something new!

comprehensive education in contemporary pilates & slings myofascial training for movement professionals & therapists. now in the art of motion online academy.

to find out more go to link in bio!
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#artofmotionacademy #onlinelearning #artofmotionacademyonlinelearning #anywhereintheworld #contemporarymovementeducation #contemporarypilates #slingsmyofascialtraining #anatomytrainsinmotion
0 29 Yesterday

@katjalawson

katjalawson
Love that i can do my biz from anywhere ❀️. today's location is starbucks #mybizlife #noofficeneeded
1 9 2 days ago

@sociu.simona

sociu.simona
Este minunat sa cΔƒlΔƒtoresc cu acest tip mic , cΔƒruia îi plac plimbΔƒrile la fel de mult ca mie #babytravel #babywalker #padova #bazilika #streetstyle #italy #anywhereintheworld
2 66 2 days ago