30
01
2019
Rumble Boxing Kealan Bailey

BUILDING BETTER BOOTIES WITH KB

Reboot that booty with Rumble’s resident #BootyQueen

Kealan Bailey a.k.a. Queen of Leg Day knows her way around a pair of glutes. Whether you’re a diehard gym-goer or you’re in your first week of our #BodyReboot challenge, Kealan has a few hot tips to help you take your health + fitness to the next level.

3 Booty-Building Nutrition Tips:

  1. Make sure you’re getting enough calories to support the work you’re doing – especially if you’ve made a big change in your activity level (like doing our 30-day Body Reboot). We tend to misjudge how many calories we actually need. Increased activity level means increased calories burned. You don’t want to burn off all those gainz.
  2. You also need to make sure you’re getting quality calories. Those calories need to come from healthy fats, protein, and carbs. KB likes to use her hand as a quick guideline for portioning:
    • 1 thumb-sized portion of fat
    • 1 palmful of protein
    • 1 cupped handful of carbs
    • 2 fist-sized clumps of veggies
  3. Make sure to eat mini-meals throughout the days so you don’t get HANGRY. Never let yourself get to like 12 out of 10 hungry – eat when you’re at about a 6. This’ll help you avoid late-night, post-workout binge eating.

 

3 Recovery Tips to Sustain Your #BootyGainz

  1. The number one thing is to take care of your nutrition. Your body will recover more quickly if you feed it the right stuff.
  2. The next thing is to drink enough water. It’s a small thing but it’s so important. KB recommends 3 liters a day at least, especially since you’re gonna be sweating a lot.
  3. Don’t forget to stretch! Stretching may seem like a given – but you don’t want to just stretch for the sake of stretching. Focused, productive stretching is essential. Whatever that looks like for you – whether it’s massage, active release therapy, physio, or foam rolling, make sure you’re stretching with a purpose.

 

3 Essential Exercises to Grow That Booty

  1. Lunge, baby, lunge!
  2. Squats – Keep your weight in the heels, and squeeze that booty on the way up!
  3. Deadlifts – make sure you nail your form before going heavy. They’re a bad-ass full-body exercise when you do ‘em properly.

That’s it for now! Stay tuned for more tips from our rockstar motivators + trainers.

Fired up about growing a world-class booty? Interested in learning more about nutrition? Book a consult with us for more information. Contact us at info [at] rumbleboxing.com for more info.

Copyright © 2019 Rumble Boxing Inc. All Rights Reserved.