Julia Derek

Trainer by Day, Writer by Night

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The deadlift, one of the best exercises ever and possibly my favorite... If you want a nice butt, great posture and a strong core, start deadlifting! (Thanks for taping @djominyc:) #nevertoolatetogetfit #fitness #fitover40 #fitover50 #fitnessmotivation #fitnessaddict #fitnessaddicts #leanbody #tonedgirls #fitgirl #fitgirlsofinstagram #exercises #deadlift #strongnotskinny💪 #workoutvid #buttstuff

Who said you can't get a good workout in less than five minutes..? Check out the two multi-joint, functional exercises I'm doing here: one-arm chest presses and reverse lunges w/ one-arm rows. Both of them will give you a rock-solid core (if you're doing them like I am in this reel.) )Note how I'm standing tall at all times (imagine balancing a stack of books on your head). The more weight you add to the cable machine, the harder it'll be. Start with three sets of each exercise (alternate between them) and use a weight that's challenging after 15 reps, then increase the weight. See you at the gym!

If you want to look and be healthy, you must eat right in addition to working out. Read my latest blog post about How to cure/improve sugar/carb cravings and daily protein intake by visiting my website JuliaDerek.com

Most people don't eat enough protein, which is why they're slowly withering away as they grow older. Women are especially bad at ensuring they get enough protein daily. A good rule of thumb is almost 1gram per pound of bodyweight every day. In other words, if you weigh 150 pounds, you need 120 - 140 grams of protein every day. As we age, it becomes harder for the body to utilize protein, which is why you need more as you age, especially if you're an active person who wants to prevent muscle loss. The daily recommended intake is slightly less than half a gram/pound, but that's the absolute minimum and for sedentary people. NOTE: my protein recommendations are on the high side MAINLY because it's not dangerous to eat a little extra protein for generally healthy people, and getting more will improve your carb cravings, which ultimately results in less body fat.

Incorporate full-body exercises aka multi-joint/compound exercises into your strength-training routine. This is a one-arm low-row squat that burns lots of calories and makes you functionally strong. Add jumps as you get fitter. Note the rotation as I stand up. Will strengthen your obliques.

Book two In the Club Nirvana series, FINDING EMILY, is out! It's available EVERYWHERE, not just on Amazon:) Also, book one in the series, SAVING ANA, is free until this Thursday 😀

Bikini bodies are built in January. Have you started yet? No? What are you waiting for? Let's go, folks! Read my ten best fitness advice 2023 article and you'll know just what to do:) Link in bio.

Best short story ever written, author unknown. Can you see there's a story in those six words? Rumor has it Ernest Hemingway wrote it, but that's not true.

DEADHANGS. The one exercise you're (probably) not doing that you should... The vast majority of people will benefit from hanging like I'm doing here. Benefits include:

DEADHANGS. The one exercise you're (probably) not doing that you should... The vast majority of people will benefit from hanging like I'm doing in this video. Benefits include:

Definitely I'm not perfect all the time, but I do behave well 80% of it. And that's enough to be fit and healthy😉

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