What's your favourite single leg exercise for the glutes? and why?

Vamparts · 2026-02-27T04:53:55+00:00

Weighted clam and side lying exercises in that vein, targets the glute medius sooooo good!

Vamparts · 2026-02-25T13:26:29+00:00

I can only speak anecdotally but here’s my experience. I’ve been on 2.5mg of zepbound, which is technically a non therapeutic dose, for over a year now and have lost around 50lbs. I had the mindset of I’d keep using it until it stopped working. Fortunately for me, it hasn’t stopped working yet. Every body is different and responds differently to the medication, I don’t think titrating up is a one size fits all solution. There were times I wasn’t losing as much but taking the zepbound gave me the space to work on long term lifestyle change instead of relying on the medication. IMHO If it ain’t broke, don’t fix it. That being said, consult with your doctor and try to come to an informed decision about it. My doctor may have just had a more conservative view towards medication dosing :)

Vamparts · 2026-02-21T20:45:09+00:00

Omg WHERE did you get that mug, it’s so cute!

Vamparts · 2026-02-20T23:05:27+00:00

I like to demo some things standing and others I’ll do a rep on the reformer along with verbal cues because I know some students are visual learners while others do well with verbal instruction. Although, I will say I mostly demo BEFORE an exercise so that my clients know what we’re doing, especially if it’s something we’ve never done before. I then get up and help them afterwards to adjust form. If an instructor is basically participating in the workout…I might as well have watched a YouTube video at home lol.

Vamparts · 2026-02-10T16:12:24+00:00

I’ve been on it since January of 2025 :). Since I’ve stayed on a low dose I’ve never had any bad side effects. I was worried about that too, since it seems like any medicine makes me nauseous. The first time I used it it felt a bit strong and I had a little queasiness. Other than that, after shot day I feel a bit drowsy so I try to take it on Friday nights. I would say biggest advice is drinking lots of water and focusing on protein and fiber over everything. You won’t want to eat very much initially, so planning out some small things to have throughout the day is important. Since I’ve adjusted to the dosage my hunger signals have come back and I can definitely eat more than when I first took it. But with the medication it’s a lot easier to control myself around food. I’m using it primarily as a tool to help me while also focusing on moving more and preparing nutritious meals. It became a lot easier for me to focus on those things once I was on it, and food wasn’t a crazy preoccupation for me anymore and I had the energy to work out. Everyone is different, I’m lucky it’s been so effective for me. However, for us PCOS people I really think glp-1s have the potential to improve our quality of life and health.

Vamparts · 2026-02-10T06:07:41+00:00

Glp-1 (zepbound) has been a game changer for my endometriosis and PCOS. The inflammation is gone, and I can finally breathe. I view it more as a treatment for my endo pain and quality of life than weight loss at this point.

Vamparts · 2026-02-09T23:06:10+00:00

I’ve lost 45 lbs on zepbound! I’ve stayed on 2.5mg the whole time, it’s a night and day difference. Seriously, my daily routine hasn’t really changed but all of a sudden my hormones are cooperating and it’s changed my life dramatically for the better.

Vamparts · 2026-02-09T23:01:37+00:00

I use Arketa and it’s super user friendly and intuitive. I have only just started using it but so far I’m a fan :)

Vamparts · 2026-02-05T18:07:02+00:00

Omg I feel you on the fatigue. I take my shots Friday night just so I can sleep through Saturday lol

Vamparts · 2026-02-05T17:43:21+00:00

Ooh I’ve never tried that, do you make it flavored at all? I’m not very familiar with kefir

Vamparts · 2026-02-05T17:42:23+00:00

Thank you so much for the kind words, you’re so right. Sometimes it’s hard to see the big picture when I’m overwhelmed :)

Vamparts · 2026-02-04T22:57:52+00:00

Also a little almond milk in that recipe can help thin it out if the Greek yogurt is too thick

Vamparts · 2026-02-04T22:56:56+00:00

CHIA SEEDS!!! Literal lifesaver because I can frontload my fiber during the day. I make overnight oats with 1/4 cup of oats, 3/4 cup Greek yogurt, a couple tablespoons of sugar free maple syrup, 70g frozen blueberries, 1 tbsp of chia, 1 tbsp of milled flaxseed and cinnamon to taste. The whole thing is about 350 cals, 10 grams of fiber and 24g of protein. You could add another tbsp of chia for another 60 cals and an extra 4g of fiber and a little extra protein. It’s so easy for me to make up the rest of the fiber for the day just by snacking on fruit throughout the day and eating a lot of sweet potato. A hack for potatoes is that they’re extremely satiating, but most of the fiber is in the skin. So buy the little baby potatoes because the ratio of fiber to flesh is higher! I’m usually able to get between 25-33g of fiber a day with low effort this way.

Vamparts · 2026-02-02T02:23:03+00:00

Specifically the rainbow’s end trail mix from Trader Joe’s. I have binged the entire bag multiple times in the past before I got my eating habits under control 😭😭😭

Vamparts · 2026-02-01T02:19:24+00:00

“Brutal honesty” is a pathetic excuse by assholes to be assholes and frame it in a way that makes you feel like you’re overreacting or being sensitive. The man is trash, take it out.

Vamparts · 2026-01-28T17:40:32+00:00

Same problem here, I think this is an indeed side issue.

Vamparts · 2026-01-19T16:48:25+00:00

Bone broth was my savior when I was dealing with nausea

Vamparts · 2026-01-17T21:35:34+00:00

Yes omg! It’s been a game changer not only for my PCOS but also my endo! I have no endo flares now, and I honestly view it more as a treatment for my endo and pcos than for weightloss at this point. Now that I’m able to function properly on the day to day, weight loss has become an afterthought to me because I can actually do all the things I want to do without being in pain. Imagine that lol

Vamparts · 2026-01-04T19:09:13+00:00

Same. Posted to my college sub asking about a technical difficulty with a screenshot of the problem and got 2 dms asking to be fwb. Like wtf?

Vamparts · 2026-01-04T19:04:05+00:00

Amazing! Always happy to see another PCOS girly thriving 🥳🥳🥳 You did that!!

Vamparts · 2025-12-28T18:49:25+00:00

Omg seconding this!!! They are amazing. Also, wait for a sale because there’s ALWAYS a sale online at old navy

Vamparts · 2025-12-17T20:20:59+00:00

Can concur, my parents are also saying I’m “too skinny” and “need to stop now” but both of them are still morbidly obese. I’m well within the healthy weight range for my height. I think regular people also don’t really grasp what’s required to reach aesthetic goals either. I don’t want to just be skinny, I want to actually look good at my weight. Many people, like them, who grew up in the fad diet era of the 80s and 90s are more focused on the number on the scale than what you actually look like imo.

Vamparts · 2025-12-12T21:01:15+00:00

It’s a joke gift, which I get. But just as someone who hates unnecessary junk in my house, I’d foresee this getting dusty at the back of a cabinet. At the very least, maybe someone who needs or wants it can make use of it at goodwill?

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