The Glute Gang - Strength Training By Silken Kennedy

What are you waiting for?!

It’s time to take control of your own future.

Let’s start training ASAP!

When it comes to being your best self, the foods you ingest make all the difference.

I’m sure you’ve heard of macronutrients before.

Proteins, Carbohydrates, Fiber, & Fats.

But what are they and why are they so important?

Macronutrients: simply put are the major nutrients you need to survive.

🍗PROTEIN - They most useful nutrient when it comes to muscle building. The building blocks of lean tissue. Also take the longest to digest, meaning you will burn more digesting proteins than you will with any other macronutrients.

🥔CARBOHYDRATES - The bodies first line of energy, the quickest to metabolize. Known as the fuel that keeps the body moving. Necessary for energy, and muscle growth.

🥬FIBER - Indigestible carbohydrates that help the digestive system process energy. Fiber helps to stabilize blood sugar and keep us feeling full longer.

🥑FATS - The flavorful nutrients. Extremely dense meaning that make you feel satiated. Also critical in absorbing vitamins A, K, D, and E to help keep our skin, hair, and nails healthy.

Say you eat the average female calorie intake at 2,000 cal/day.

A proper balance of your macro nutrients would look something like this:

25-30% come from Protein - 125-150g
40-45% come from Carbs - 200g
*20-25g of carbs are Fiber*
30-35% come from Fats - 67-78g

Now this is simply an example to show relative balance.

Some people may thrive off of more food, others less.

But regardless of your intake, aiming to balance your macro nutrients will not only help you reach your body goals.

It will help you balance your hormones, clear your mind, and give you better sustained energy.

Eat up, Gang!

I’ve always been the athletic type.

It’s in my DNA.

Petite size, wide ribcage, broad shoulders, strong legs.

Yet for the longest time, I remember wishing I wasn’t built this way.

I wanted to be taller, with a thinner waist, narrower shoulders, wider hips, I wanted to look like the girls I saw on TV.

But why?

My body is strong, fast on my feet, quick to recover, and capable of so much.

Why did I want to look different? I unpack it as society showing us the same skinny, dainty, curvy model bodies that we start to believe that is whats desired.

It took me years to grow out of this dreadful mindset.

To be thankful for the body I was birthed into.

The STRONG, ATHLETIC, CAPABLE woman that I am.

I had to find the people who applauded me for my athleticism. The crowd that would encourage me to get stronger, and more capable.

Because who and what you surround yourself with, impacts the way you think of yourself.

So what’s my message after all this?

Your body will always be yours, so focus on the kind, capable characteristics that make you unique. Instead of searching for what makes you just like everyone else.

Surround yourself with the right crowd, the type to cheer your on and help you grow.

Anyways, take this with you into this weekend. And go show yourself how awesome you are!

I hope everyone has a safe & healthy holiday break.

See you in January!
✨🙌🏼

This 6am Glute Gang was popping off today!

205lb trap bar deadlifts where moving like buttah!

So proud of all my clients 💪🏼🍑



***y ***yworkout ***ybootcamp ***y @ Newport Beach, California

This one goes out to all the supportive spouses.

KEEP THAT SH*T UP! 💕


Thank you, carry on.

Day dreaming of the pasta dinner I’m eating after todays leg day.

Fuel for the GLUTE GAINS!

Have a bomb hump day my friends. 💪🏼🍑



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There are no shortcuts.

Do the work, and eat up.

Glutes don’t just appear out of thin air. You have to put in hours, months, even years of work to reach your goals.

So don’t be discouraged if you have been on if for a couple weeks and aren’t seeing the results yet.

Be patient, and put in the hard work, you’re getting closer every day!

Hit your girl up if you’re looking for that extra push.

“I’m in love, I’m in love, and I don’t care who knows it”

No but really, ill let you finish... but, I have THE BEST wedding date this world has ever seen.

So obsessed with you, Garrett.

Theres something about those wedding photo booths that just capture the best moments.

Don’t forget to wear your sunscreen.

Drink your water.

Soak in your vitamin D.

And smile.

Happy Thursday Gang!



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You don’t need a juice cleanse to “detox” from what you ate this weekend.

Wake up, drink a tall glass of water (add lemon if you’re fancy like that).

Make yourself a balanced meal, emphasize:

✨Protein: for satiating hunger and building lean tissue.

✨Complex Carbohydrates: for long lasting energy to fuel your day.

✨Fiber: for giving you that full feeing and clearing out the digestive system.

✨Omega-3 Fatty Acids: for aiding in micronutrient absorption and lowering inflammation.

EAT UP, you incredible human!
& of course, DRINK lots of WATER.

Because today is another beautiful day to make those smart, healthy deposits into your personal wellness bank.

Fuel yourself for a strong week ahead.💪🏼😎



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