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Emma Troupe  I like to lift, blog and eat plants Holistic Nutritionist and Practitioner (CNP) Personal Trainer β€Ή NEW Workout Bundles πŸ–€


If you could drop what your doing right now and TRAVEL anywhere you wanted,
where would it be? 🌎

This day in British Columbia was so beautiful πŸ™πŸΌ the sun was as hot as can be, but the water at my feet is as cold as a glacier.
I'd go somewhere hot and tropical if you ask me πŸ™‹πŸΌβ€β™€οΈ but ps. I'll be heading back out to BC in the next couple of weeks πŸ€—

The pre-lift pant pull up, who else is guilty? πŸ˜‚ sorry but not sorry for the cover these leggings from @aerie are just the comfiest!
Today's workout consisted of my favourite landmine exercises + heavy hip thrusts.
Landmine squats are a great alternative if you struggle with regular barbell squats, since the bar forces you to sit back and keep your chest elevated.
Full workout is posted below (not everything got filmed) Bookmark for your next booty day πŸ™‹πŸΌβ€β™€οΈ

1️⃣ Start with 2-3 sets of your fav glute activation πŸ‘
2️⃣ superset: (minimal to no rest in between)
squat press 8 reps, 4 sets
single leg deadlift 12 reps each leg, 4 sets
3️⃣ superset:
sumo squat 10 reps, 4 sets
squat to deadlift 10 reps, 4 sets
4️⃣ finisher: (2+ minutes rest in between)
barbell hip thrusts 8 reps, 4 sets

Doing your best in terms of going to the gym, eating right, balancing school and work.. does NOT mean working yourself to a breakdown πŸ™…πŸΌβ€β™€οΈ If your feeling overwhelmed or just lacking the motivation.. remember it's a LIFESTYLE, not a CHORE.
It's so important to find our own way of balance in life whatever that may be to you πŸ™πŸΌ
For yourself, if balance is only going to the gym once a week that's okay.
If it's only being able to spend a certain amount of money on groceries every week, that's okay too.
There's no "right" way of living a healthy lifestyle, it's in your hands to make it yours πŸ’—

Wore sweat pants for the first time EVER to the gym and I was so comfortable I had to do my shoulder press on the floor πŸ˜‚
I got my body moving in a completely different way than I usually do! Incorporated a new challenge + an oldie that was once always part of my core routine (2nd clip)

1️⃣ Not your typical dumbbell shoulder press πŸ™…πŸΌβ€β™€οΈ but the engagement you feel in your core and lats is insane πŸ™πŸΌ 🚫 if your not splitsy enough, try on your knees first and work on your hip and leg flexibility πŸ‘πŸΌ
2️⃣ Your foot should be turned out on the leg you are hinging down. Keep your head looking up towards the weight. Hinge from your hips and use your sides (obliques) to pull you back up ☝🏼

These are definitely not exercises to test your strength/lifting ability. Use a weight from 5-10 lbs so you don't topple over 😝
Song - @killthemwcolour

Dessert for breakfast but who's complaining πŸ€·πŸΌβ€β™€οΈ
Cacao oats, leftover valentines treats + my all time favourite dark chocolate covered pumpkin seeds.
Tag a friend who's a die hard chocolate lover (me) and read below for some cacao tips 😍

Cacao found in chocolate is such a powerful ingredient! In my opinion, it can even be used as a supplement for its mineral and nutritional content.
🍫 Cacao naturally contains antioxidants. You've probably heard this word everywhere in the health industry but do you know what AO's actually do? Antioxidants neutralize/kill free radicals πŸ‘‰πŸΌ Free radicals are chemicals that float the body around causing inflammation and cellular damage.
Our bodies produce both of these chemicals on their own BUT simply put: the more antioxidants that you give your body, the stronger your cells will be and the more you'll be decreasing your risk of disease.
🍫 Cacao is a high source of minerals, especially magnesium which is actually one of the most common mineral deficiencies. And straight up one of the most important minerals πŸ‘‰πŸΌ used for hundreds of chemical reactions in the body, like muscle function and immunity.
Magnesium is my go to mineral for muscle cramps, headaches and that overall feeling of calm and relaxation.
πŸ’†πŸΌβ€β™€οΈ FOR HEADACHES I swear by this: eat a piece of raw cacao chocolate (my favorite is @giddyyoyo) and feel your headache disappear within a matter of minutes.

Chocolate isn't just for pleasure friends πŸ‘… it's for health too πŸ™‹πŸΌβ€β™€οΈ
Full recipe is on my blog, link through my bio!

Happy weekend my beauties!
Little reminder that we all come in all different, shape and sizes πŸ’— every single one of us is beautiful.
I've only been to the gym twice this week which is so not normal for me 😱 feeling extra shrimpy. I did end up doing 2 workouts from my program which let me just say.. absolutely killed my legs and glutes. Walking up the stairs, sitting down, basically moving hurts πŸ˜‚
I'll be doing lots of stretching (+ wearing these faux fur slippers all day) and working on a couple new blogs, got a real exciting one coming up πŸ˜πŸ™ŒπŸΌ

If your interested in the new programs the code for 25% off is still available, check my story 😘

Evening sunshine is my favourite time of day ✨
Shoutout to @samohaidar_ the πŸ‘‘ king of blondes for the lovely freshen up πŸ™πŸΌ
#sideways #causewhynot

There's nothing like walking out of the gym (to some funky-ass beats may I mention πŸ’ƒπŸΌ) knowing you gave it your all right?!
A quick finisher like is a πŸ”₯ way to end a leg workout, as long as your hitting the proper muscles + increasing the weight ⬆️ (overload) during your actual workout.
For this circuit, keep the load light to really focus on mind to muscle connection!
30 seconds in between each exercise, 3 rounds.

1. REVERSE LUNGES, 8 reps each leg
go low and slow to stimulate as many muscle fibers in the glutes and quads.
step a foot in front of you so your essentially leaning back on the bar and keep your feet in a close stance.

3. SUMO SQUAT, 12 reps
stand with your feet wider than hip width apart, make sure your knees going out and your glutes are doing the push!
πŸ‘‰πŸΌ For the squats: not locking out/standing up at the top of each rep will help keep tension on the glutes.

Is it just me or could you put peanut butter on everything and be completely satisfied with life πŸ˜‚
What's your choice?
Processed peanut butter or the real deal!

Here's another example of why labels that may look "good" may not be if you don't look at the ingredient list.

Left: *selected* roasted peanuts, soy bean oil, hydrogenated vegetable oil, sugar, salt, mono diglycerides as a stabilizer
Right: roasted peanuts, salt

The hydrogenated oil found in processed peanut butter (which helps give that smooth creamy texture) is chemically altered oil to help increase the longevity and shelf life of the peanut butter.
πŸ‘‰πŸΌ This is where the word "holistic" comes in. Eating foods as close to their whole state as possible, not the foods that have been chemically altered πŸ™πŸΌ
If you want the heath benefits of peanut butter / any nut butter that tickles your fancy.. drop the butter that's made with hydrogenated oil!
Read the label and choose a peanut butter that contains ONLY peanuts and some salt.

REAL PB TIP: if you don't like the oily mess of real peanut butter, turn it upside down and refrigerate it. The peanut oils and solids will remix and blend much better πŸ‘ŒπŸΌ

Filmed this a couple weeks ago but here we are πŸ‘‰πŸΌ a few tips for booty engagement in your deadlift SO LISTEN UP LADIES πŸ‘

Let's just make this clear. There is not ONE way for every exercise in the book πŸ™…πŸΌβ€β™€οΈ There are so many different variations of exercise BUT a key thing to note: there are different areas of the body to be more cautious with (especially for injury prevention).
I keep a bend in my knees since I personally find this hits more glutes, rather then straight legs which engages more hamstringsπŸ‘ŒπŸΌ
Also note: I'm using a lighter weight for demonstration!

PERFECT the HIP HINGE βœ… hinging from your hips is when you should start to feel the stretch in your glute muscle. Brace your core, shift your hips back, keeping a flat back lean forward - rather then bending with your lower back.
I do a few hinges before deadlifting to help stimulate as many muscle fibres as I can.
(more fibres engaged = more glute gains BAM)
I find this also helps with my overall form and range of motion!
🚨 If you cant properly hinge from your hips, you may have some tight hip flexors! Which is usually caused by lack of flexibility in the muscles surrounding, like your hamstrings and lower back.
β˜‘οΈ Stretch these muscles often
β˜‘οΈ Release any possible built up tension in the hip flexors to improve your range of motion
β˜‘οΈ Prep for your deadlift and you should feel quite the improvement in your glutes
I recommend to start with a weight you can comfortably lift using proper form then increase the load. You should notice your form start to change when you increase the weight of your deadlift!

Just out here freezing my nips off but that's okay cause TODAYS THE DAY! πŸ™ŒπŸΌπŸ’—
Click the link in my bio to browse what new programs are available 😘
Any questions about the bundles, comment below!

ps. for those who are asking, yes I'll also be releasing a Digestive Healing Protocol and Hormonal Balancing Protocol βœ”οΈ

Legs and Glutesss on a Sunday!
Need to spice things up with your glute training? πŸ™‹πŸΌβ€β™€οΈ
Try these from my new program and be prepared for glute death πŸ˜‚πŸ™πŸΌ
Here's a few pointers on these exercises πŸ’‘
Activation Superset:
keep your butt on the bench, slightly lean forward to put more tension on the glutes.
this should be an explosive movement! avoid using momentum with your upper body and let your glutes do the jump.

3️⃣ PLATE RDL, 10 reps
stimulates the hamstrings and glutes before heavy lifting! keep your head looking down, avoid locking your knees and speeding through the reps.

4️⃣ SUMO DEADLIFT, 8 reps
feet wider than hip width apart and toes slightly turned out.
Program LAUNCH is live at 1 pm tomorrow βœ”οΈ

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