• heidy.espaillat
    Heidy Espaillat
    @heidy.espaillat

Images by heidy.espaillat

Resistance bands are very simple, but they are extremely effective at working your muscles. Your muscles quickly adapt to movements you do often, which is why adding variety to your workouts is key for challenging your muscles. - If you don't have time to go to the gym, you can still get a workout at home. Excuses won't get you anywhere🙅. Try these resistance bands exercises for the glutes. I like to do high reps and finish when I can't do one more. ☝️Also, if you want to grow your booty, don't be afraid to eat. To build muscle you need to be on a caloric surplus, meaning that you will eat more calories than you burn. So ladies let's grow that booty!! 🍑Tag your workout partner! - Original Cola BCAAS on my bottle @1upnutrition #1upnutrition  Use code HEIDY to save an additional 20% OFF.
Resistance bands are very simple, but they are extremely effective at working your muscles. Your muscles quickly adapt to movements you do often, which is why adding variety to your workouts is key for challenging your muscles. - If you don't have time to go to the gym, you can still get a workout at home. Excuses won't get you anywhere🙅. Try these resistance bands exercises for the glutes. I like to do high reps and finish when I can't do one more. ☝️Also, if you want to grow your booty, don't be afraid to eat. To build muscle you need to be on a caloric surplus, meaning that you will eat more calories than you burn. So ladies let's grow that booty!! 🍑Tag your workout partner! - Original Cola BCAAS on my bottle @1upnutrition #1upnutrition  Use code HEIDY to save an additional 20% OFF.
I usually get asked, How do I stay motivated to workout? Here are some of the reasons why I do it: For my health, because I love food, makes me feel confident, clothes fit better, to inspire others, to look young, better than therapy, it's fun, reduce stress, for the booty, it's ME time and you'll never regret a workout! Everyone gets the same 24 hours, 7 days a week, but it's up to you if you want to work hard for what you really want or make excuses. Please comment below----> What motivates you to workout?
I usually get asked, How do I stay motivated to workout? Here are some of the reasons why I do it: For my health, because I love food, makes me feel confident, clothes fit better, to inspire others, to look young, better than therapy, it's fun, reduce stress, for the booty, it's ME time and you'll never regret a workout! Everyone gets the same 24 hours, 7 days a week, but it's up to you if you want to work hard for what you really want or make excuses. Please comment below----> What motivates you to workout?
Many women are scared of lifting heavy weights, because they think that it will make them 'manly' or 'bulky'. Always remember that as a women you don't have the sufficient levels of testosterone to develop large amount of bulk. Even building a good amount of muscle takes a lot of time, energy and calories. Lifting heavy weights and being in a caloric surplus (meaning that you'll eat more calories than you burn) will make you grow muscles (& some body fat). Ladies lifting weights won't make you look like a man, it will actually enhance your feminine curves. - Here It's a Shoulders Routine for you to try! 🔸Dumbell Shoulder Press (Shoulders, triceps) 🔸Rope Cable Front Raise (Shoulders) 🔸Upright Cable Row (Traps, shoulders) 🔸Barbell Shrug (Traps) 🔸Face Pull (Shoulders)  Slow and Controlled repetitions (4x12) (Video is sped up)  Drinking my Original Cola BCCA's to keep me hydrated during my workouts and help to speed up the recovery process!  @1upnutrition #1upnutrition Code HEIDY saves you 20%OFF - - - - - - - - - -  #Heidyespaillat#shoulders#upperbodyworkout#tuesdaymotivation#bodybuilding#body#mind#nutrition#love#lifestyle#bootybuilder#lunges#kickbacks#glutes#fun#adidas#inspiration#motivation#healthy#workoutideas
Many women are scared of lifting heavy weights, because they think that it will make them 'manly' or 'bulky'. Always remember that as a women you don't have the sufficient levels of testosterone to develop large amount of bulk. Even building a good amount of muscle takes a lot of time, energy and calories. Lifting heavy weights and being in a caloric surplus (meaning that you'll eat more calories than you burn) will make you grow muscles (& some body fat). Ladies lifting weights won't make you look like a man, it will actually enhance your feminine curves. - Here It's a Shoulders Routine for you to try! 🔸Dumbell Shoulder Press (Shoulders, triceps) 🔸Rope Cable Front Raise (Shoulders) 🔸Upright Cable Row (Traps, shoulders) 🔸Barbell Shrug (Traps) 🔸Face Pull (Shoulders) Slow and Controlled repetitions (4x12) (Video is sped up) Drinking my Original Cola BCCA's to keep me hydrated during my workouts and help to speed up the recovery process! @1upnutrition #1upnutrition  Code HEIDY saves you 20%OFF - - - - - - - - - - #Heidyespaillat #shoulders #upperbodyworkout #tuesdaymotivation #bodybuilding #body #mind #nutrition #love #lifestyle #bootybuilder #lunges #kickbacks #glutes #fun #adidas #inspiration #motivation #healthy #workoutideas 
Who loves Sweet Potato? 🙋🏻Some of the healthy benefits are: There are rich in vitamin C, E, B6 and there're the best source of beta-carotene (is a red/orange pigment found in many fruits and vegetables), good for eye health, skin and hair. There're anti-inflammatory, antioxidant rich, easy digestible and full of fibre. - - Sweet Potato Fries Recipe🍠: - - Pre heat oven to 410 degrees Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide  Spray baking sheet with olive oil  Spread them out on baking sheet Spray potatoes with olive oil  Bake until brown and crisp on the bottom, about 30 minutes, then flip and cook until the other side is crisp, about 20 minutes.
Who loves Sweet Potato? 🙋🏻Some of the healthy benefits are: There are rich in vitamin C, E, B6 and there're the best source of beta-carotene (is a red/orange pigment found in many fruits and vegetables), good for eye health, skin and hair. There're anti-inflammatory, antioxidant rich, easy digestible and full of fibre. - - Sweet Potato Fries Recipe🍠: - - Pre heat oven to 410 degrees Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide Spray baking sheet with olive oil Spread them out on baking sheet Spray potatoes with olive oil Bake until brown and crisp on the bottom, about 30 minutes, then flip and cook until the other side is crisp, about 20 minutes.
Life is all about making memories and experiencing new things. Went to Lake George, NY and it was so so beautiful!! Did some adventures like ziplining, kayaking and hiking. It was so much fun!! What do you guys like to do in the summer for fun?
Life is all about making memories and experiencing new things. Went to Lake George, NY and it was so so beautiful!! Did some adventures like ziplining, kayaking and hiking. It was so much fun!! What do you guys like to do in the summer for fun?
Benefits of incorporating Cardiovascular exercise to your workouts: Improve Heart Health, Increase Metabolism, Improve Recovery Ability, Improve Hormonal Profile, Management of Diabetes. If you want to shred fat fast I recommend to finish every workout with some hard interval training. High Intensity Interval Training (HIIT) is the real key to fat loss and the resulting definition. You can do the first two then rest for 1 minute and do the same with the rest. (4x 8-10 reps) (Video is sped up) You can do this anywhere! Tag your workout partner!! Drinking my Original Cola BCCA's to keep me hydrated during my workouts and help to speed up the recovery process!  Code HEIDY saves you money! @1upnutrition #1upnutrition - - - - - - - - - - - - - - - - - -#Heidyespaillat#hiitworkout#stairmaster#mondaymotivation#bodybuilding#body#mind#nutrition#love#lifestyle#bootybuilder#lunges#kickbacks#glutes#fun#gymshark#inspiration#motivation#healthy
Benefits of incorporating Cardiovascular exercise to your workouts: Improve Heart Health, Increase Metabolism, Improve Recovery Ability, Improve Hormonal Profile, Management of Diabetes. If you want to shred fat fast I recommend to finish every workout with some hard interval training. High Intensity Interval Training (HIIT) is the real key to fat loss and the resulting definition. You can do the first two then rest for 1 minute and do the same with the rest. (4x 8-10 reps) (Video is sped up) You can do this anywhere! Tag your workout partner!! Drinking my Original Cola BCCA's to keep me hydrated during my workouts and help to speed up the recovery process! Code HEIDY saves you money! @1upnutrition #1upnutrition  - - - - - - - - - - - - - - - - - -#Heidyespaillat #hiitworkout #stairmaster #mondaymotivation #bodybuilding #body #mind #nutrition #love #lifestyle #bootybuilder #lunges #kickbacks #glutes #fun #gymshark #inspiration #motivation #healthy 
Working out is about enjoying your time and being happy doing what can bring so many benefits to your body. The good thing is that there're so many options like running, walking, swimming, dancing, cycling, anything that you choose. If you want to see improvements and have a healthy lifestyle you need to be active. The body was meant to be moving, not sitting the whole day. Here it's part✌🏻of Leg workout really good for glutes, hamstrings and quads (4X12) Slow and controlled movements. (Video is sped up) - - - - - - - - - - - - - - - - - #Heidyespaillat#flexfriday#forbodiesoutofthisworlds#sumodeadlift#bodybuilder#healthy#adidas#womenthatlift#bootyworkout#BootyScrunch#sweaty#flexfriday#shesquats#aesthetics#fridaymotivation
Working out is about enjoying your time and being happy doing what can bring so many benefits to your body. The good thing is that there're so many options like running, walking, swimming, dancing, cycling, anything that you choose. If you want to see improvements and have a healthy lifestyle you need to be active. The body was meant to be moving, not sitting the whole day. Here it's part✌🏻of Leg workout really good for glutes, hamstrings and quads (4X12) Slow and controlled movements. (Video is sped up) - - - - - - - - - - - - - - - - - #Heidyespaillat #flexfriday #forbodiesoutofthisworlds #sumodeadlift #bodybuilder #healthy #adidas #womenthatlift #bootyworkout #BootyScrunch #sweaty #flexfriday #shesquats #aesthetics #fridaymotivation 
Hello guys!👋🏻 Here it's Part☝🏻 of a Leg Workout really effective to target your Glutes, hamstrings and inner thighs. Don't forget to add to your routine compound movements like squats, deadlifts and lunges. The good thing is that there're so many variations on these exercises that I never get bored. You can also do these at home with dumbells, kettlebells, anything that you have available. Excuses won't get you anywhere! Tag your workout partner! (4X12) Slow and controlled movements. (Video is sped up)  Sipping on my Original Cola BCAAS to keep my muscles hydrated during my workout and help to speed up the recovery process. Don't miss the sale @1upnutrition Buy 1, Get 1 30%OFF Any product + use code HEIDY to save an additional 20%OFF #1upnutrition - - - - - - - - - - - - - - - - - - - - - - - -__________________________________________________ #HeidyEspaillat#glutes#lowerbodyworkout#thursdayworkout#bodybuilding#nutrition#love#lifestyle#adidas#abs#bootybuilder#goals#muscles#fun#inspiration#motivation#healthy#thursdaymotivation
Hello guys!👋🏻 Here it's Part☝🏻 of a Leg Workout really effective to target your Glutes, hamstrings and inner thighs. Don't forget to add to your routine compound movements like squats, deadlifts and lunges. The good thing is that there're so many variations on these exercises that I never get bored. You can also do these at home with dumbells, kettlebells, anything that you have available. Excuses won't get you anywhere! Tag your workout partner! (4X12) Slow and controlled movements. (Video is sped up) Sipping on my Original Cola BCAAS to keep my muscles hydrated during my workout and help to speed up the recovery process. Don't miss the sale @1upnutrition Buy 1, Get 1 30%OFF Any product + use code HEIDY to save an additional 20%OFF #1upnutrition  - - - - - - - - - - - - - - - - - - - - - - - -__________________________________________________ #HeidyEspaillat #glutes #lowerbodyworkout #thursdayworkout #bodybuilding #nutrition #love #lifestyle #adidas #abs #bootybuilder #goals #muscles #fun #inspiration #motivation #healthy #thursdaymotivation 
Training back will make you strong and shape your body. Try this routine to help you reduce fat around your back. A strong back is important to your overall health. Ladies don't neglect upper body workout. Wide back = Tiny waist⏳ 🔸One-Arm Dumbbell Row (Middle back) 🔸T-Bar Row (Middle back) 🔸Bent over Dumbbells Row (Middle back) 🔸Wide-Grip Pull-up resistance band (Lats, biceps, middle back) You can do 4x of 12 reps each. (Video is sped up). Slow and controlled movements! Always sipping on my Pineapple 🍍 BCAAS to keep my muscles hydrated during my workout and it also help to speed up the recovery process. Code HEIDY saves you money! @1upnutrition #1upnutrition - - - - - - - - - - - - - - - - - - -#Heidyespaillat#upperbodyworkout#backworkout#tuesdaymotivation#bodybuilding#body#mind#nutrition#love#lifestyle#shouldersworkout#bootybuilder#lunges#kickbacks#glutes#fun#adidas#inspiration#motivation#healthy
Training back will make you strong and shape your body. Try this routine to help you reduce fat around your back. A strong back is important to your overall health. Ladies don't neglect upper body workout. Wide back = Tiny waist⏳ 🔸One-Arm Dumbbell Row (Middle back) 🔸T-Bar Row (Middle back) 🔸Bent over Dumbbells Row (Middle back) 🔸Wide-Grip Pull-up resistance band (Lats, biceps, middle back) You can do 4x of 12 reps each. (Video is sped up). Slow and controlled movements! Always sipping on my Pineapple 🍍 BCAAS to keep my muscles hydrated during my workout and it also help to speed up the recovery process. Code HEIDY saves you money! @1upnutrition #1upnutrition  - - - - - - - - - - - - - - - - - - -#Heidyespaillat #upperbodyworkout #backworkout #tuesdaymotivation #bodybuilding #body #mind #nutrition #love #lifestyle #shouldersworkout #bootybuilder #lunges #kickbacks #glutes #fun #adidas #inspiration #motivation #healthy 
As you can notice this page was my personal account and a year ago I decided to post my workout videos and pictures to serve as a motivation. My only intend is to help and support you all! Having a large following doesn't make me any different from any of you. I'm truly here to help you, spread love and positive vibes. Just wanted to remind you guys that YOU are the reason why I'm here. If you ever have any questions, you can send me an email and I'll be happy to answer them. 💞
As you can notice this page was my personal account and a year ago I decided to post my workout videos and pictures to serve as a motivation. My only intend is to help and support you all! Having a large following doesn't make me any different from any of you. I'm truly here to help you, spread love and positive vibes. Just wanted to remind you guys that YOU are the reason why I'm here. If you ever have any questions, you can send me an email and I'll be happy to answer them. 💞
Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow. Many of you have asked me about cardio and one of my favorite cardio choice is The Stairmaster. It strengthen the major muscle groups in the lower body. It targets your glutes and tights (to get a curvy body)🍑and you will be covered in sweat when you are done. I like to do different movements to make it fun and the time goes by so fast!! 🎶Song: Calvin Harris (ft.Example)- We'll Be Coming Back - - - - - - - - - -#Heidyespaillat#stairmaster#mondaymotivation#bodybuilding#body#mind#nutrition#love#lifestyle#bootybuilder#lunges#kickbacks#glutes#fun#gymshark#inspiration#motivation#healthy
Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow. Many of you have asked me about cardio and one of my favorite cardio choice is The Stairmaster. It strengthen the major muscle groups in the lower body. It targets your glutes and tights (to get a curvy body)🍑and you will be covered in sweat when you are done. I like to do different movements to make it fun and the time goes by so fast!! 🎶Song: Calvin Harris (ft.Example)- We'll Be Coming Back - - - - - - - - - -#Heidyespaillat #stairmaster #mondaymotivation #bodybuilding #body #mind #nutrition #love #lifestyle #bootybuilder #lunges #kickbacks #glutes #fun #gymshark #inspiration #motivation #healthy 
Let's talk about GLUTES!!! If you want to get toned round glutes you need to target the muscle from all angles. Also, if you want to grow your booty, don't be afraid to eat. To build muscle you need to be on a caloric surplus, meaning that you will eat more calories than you burn. So ladies let's grow that booty!! 🍑Tag your workout partner and try these routine!! (4X12) Slow and controlled movements. (Video is sped up)  Sipping my Original Cola BCAAS to keep my muscles hydrated during my workout and it also help to speed up the recovery process. Code HEIDY saves you money! @1upnutrition #1upnutrition 🎶Romeo Santos, Daddy Yankee & Nicky Jam| Bella y Sensual - - - - - - - - - - - - - - - - - - - - - - - -#Heidyespaillat#bellaysensualchallenge#sumodeadlift#smithmachine#bodybuilder#healthy#womenthatlift#goodmorning#sweaty#sundayfunday#weightlifting#shesquats#fitchicks#glutes#aesthetics#goals#scrunchbutt#yogapants#bikinigirl#leggings#squatspo#weightloss#bootyvideo#squatvideos#fitchick#legday
Let's talk about GLUTES!!! If you want to get toned round glutes you need to target the muscle from all angles. Also, if you want to grow your booty, don't be afraid to eat. To build muscle you need to be on a caloric surplus, meaning that you will eat more calories than you burn. So ladies let's grow that booty!! 🍑Tag your workout partner and try these routine!! (4X12) Slow and controlled movements. (Video is sped up) Sipping my Original Cola BCAAS to keep my muscles hydrated during my workout and it also help to speed up the recovery process. Code HEIDY saves you money! @1upnutrition #1upnutrition  🎶Romeo Santos, Daddy Yankee & Nicky Jam| Bella y Sensual - - - - - - - - - - - - - - - - - - - - - - - -#Heidyespaillat #bellaysensualchallenge #sumodeadlift #smithmachine #bodybuilder #healthy #womenthatlift #goodmorning #sweaty #sundayfunday #weightlifting #shesquats #fitchicks #glutes #aesthetics #goals #scrunchbutt #yogapants #bikinigirl #leggings #squatspo #weightloss #bootyvideo #squatvideos #fitchick #legday