Hi there! I’m Babinha a passionate personal trainer and integrative nutrition coach. I’ve spent years helping people transform their lives through fitness and mindful nutrition, and I truly believe in a holistic approach to wellness.
As a mom of five, I know how busy life can get, but I also understand the importance of taking care of yourself so you can show up as your best self for your family. Whether you're looking to improve your fitness, nutrition, or both, I’m here to help you navigate your journey to health in a way that’s sustainable and empowering.

Let’s work together to create a balanced lifestyle that works for you!

 

Warm-Up (5-10 minutes)

Before diving into your main workout, it's essential to properly warm up to increase circulation and avoid injury. A combination of dynamic stretches and light cardio will do the trick.

Main Workout (3 Sets of Each Exercise)

1. Bulgarian Split Squats

  • Sets: 3 | Reps: 12-15 each leg
  • How to: Stand a few feet away from a bench or elevated surface. Place one foot on the bench behind you. Lower into a lunge until your front thigh is parallel to the ground, then push through your heel to return to standing.
  • Why: This targets the quads, glutes, and hamstrings, and helps with balance and stability.

2. Sumo Squats

  • Sets: 3 | Reps: 15-20
  • How to: Stand with your feet wider than shoulder-width apart, toes pointing outwards. Lower your body as if sitting back into a squat, keeping your chest upright. Push through your heels to return to standing.
  • Why: The wider stance targets the inner thighs and glutes, creating a sculpted lower body.

3. Walking Lunges

  • Sets: 3 | Reps: 12-15 each leg
  • How to: Take a step forward with one leg, lowering your hips until both knees are at a 90-degree angle. Push through the heel of the front foot to step forward with the other leg.
  • Why: This movement works the glutes, quads, and hamstrings, while also improving balance.

4. Deadlifts (Romanian or Conventional)

  • Sets: 3 | Reps: 10-12
  • How to: Stand with feet hip-width apart, holding dumbbells or a barbell in front of your thighs. Keeping a slight bend in your knees, hinge at the hips and lower the weights towards the ground, keeping your back straight. Squeeze your glutes to return to standing.
  • Why: Deadlifts are excellent for targeting the hamstrings and glutes while improving core stability.

5. Glute Bridge with March

  • Sets: 3 | Reps: 10-12 each leg
  • How to: Lie on your back with your knees bent and feet flat on the floor. Lift your hips into a bridge, then alternate lifting each foot off the ground, "marching" while keeping your hips raised.
  • Why: This exercise targets the glutes and hamstrings while engaging your core.

6. Calf Raises

  • Sets: 3 | Reps: 20-25
  • How to: Stand with your feet hip-width apart. Rise up onto the balls of your feet, squeezing your calves at the top, then slowly lower back down.
  • Why: Calf raises are excellent for strengthening and sculpting the lower leg muscles.

Cool-Down & Stretch (5-10 minutes)