Better-Than-Sex Glute Pump

If you’re a female interested in fitness the odds are that you enjoy working on your glutes.
Sohee Fit created this great glute-finisher OR stand alone glute session that will give you a great pump!

This is a 10-minute mini-band glute circuit that you can do from anywhere.

Here’s what it looks like:

A1. RKC plank 10-20s hold
A2. Banded bodyweight squat 10ea
A3. Wide-stance banded bodyweight squat to reverse lunge 10ea
A4. Monster walk (band around feet)
A5. Seated band hip abduction 10,10,10 (3 ways)
A6. Feet-elevated bodyweight glute bridge

Rest for 30-60 seconds and then repeat the circuit one more time.

Thanks Sohee!


Easy Mashed Cauliflower with Garlic

I’ve yet to meet someone that doesn’t like mashed potato, it has to be one of the most comforting side dishes.
As a lighter alternative try using cauliflower instead of potato: you will be surprised at how satisfying this is.
Any recipe serving 2 that includes a whole head of garlic has me sold!
Thank you Rebecca for this beautiful recipe – this is just one of MANY amazing paleo recipes on PaleoGrubs.

I have told you before how much I love the versatility of cauliflower. This recipe is the start of that love story. The day that I discovered how similar mashed cauliflower tastes to mashed potatoes, was the day I started loving cauliflower. It was my gateway recipe to the world of transforming vegetables into meals you love. This recipe is one of the easiest to prepare. There are essentially three ingredients: cauliflower, almond milk, and garlic.

Mashed Cauliflower with Garlic- this is so good! You need to try this healthier alternative to mashed potatoes.

At our last get-together, I even tricked my family into eating mashed cauliflower instead of potatoes. They loved it. This is not just a dish for people eating Paleo, it is for everyone. Serve it in lieu of potatoes to lighten up your next meal.

To start this recipe, you heat up the oven and prepare the garlic. Then while the garlic is roasting, prepare the cauliflower. It doesn’t really matter how particular you are when chopping up the cauliflower into florets, because it will all be blended later anyways. The cauliflower is steamed for 12-14 minutes (which is much faster than boiling potatoes, if I may say so). Then it is blended with the rest of the ingredients.

raw cauliflower

For the measurements of almond milk and ghee, remember that you can always add more. You definitely don’t want to end up with soupy cauliflower, so add them in slow increments when blending.

blending the cauliflower

I believe that the addition of roasted garlic really elevates this simple dish. Once the garlic is roasted and you let it cool or a few minutes, you can squeeze the garlic right out of the clove. I may or may not have added an entire head of roasted garlic to my mashed cauliflower. Feel free to use less of course. Though it’s a little extra time, roasting brings out so much more flavor than raw garlic would. Definitely worth it.

Once again, I love to use my immersion blender for recipes such as this, or for soups. Mainly because there is no need to transfer hot ingredients to and from a food processor or blender. Instead you can blend the cauliflower right in the pot.

mashed cauliflower recipe

One head of cauliflower will only serve about two people, which is perfect for my boyfriend and I. But if you are going to make this for a crowd I recommend doubling the recipe. It is a surprisingly delicious alternative to traditional mashed potatoes. Mashed cauliflower is an easy way to lighten up any meal, and it is plate-licking good.

Easy Mashed Cauliflower with Garlic
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  1. 1 large head of cauliflower, cut into florets
  2. 1/4 cup almond milk
  3. 1 tbsp ghee
  4. Head of garlic
  5. Fresh chives, chopped
  6. Salt and pepper to taste
  1. Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the very top of the head of garlic to expose the individual garlic cloves. Place in aluminum foil and drizzle with olive oil, then seal the foil around the garlic. Bake for 25-30 minutes, until the cloves are soft. Allow garlic to cool, then squeeze the roasted garlic cloves out of the skin.
  2. Meanwhile, place a couple inches of water in a large pot. Once water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot.
  3. Add roasted garlic, milk, ghee, and salt to the cauliflower. Using an immersion blender or food processor, combine ingredients until smooth. Top with chives and freshly ground pepper.
By Rebecca Bohl (

Easy Mashed Cauliflower with Garlic

Pregnancy doesn’t have to mean you have to quit all workouts – Breaking Muscle’s Nicole Crawford wrote a great article on how to adjust your workout during this special time!

Women who have trained prior to pregnancy probably won’t be thrilled about some of the exercise rules and regulations you find in books and online. No muscle ups, crunches, knees to elbows, or jumping? No more snatches or pull ups? While it’s true that you should avoid certain exercises during pregnancy, just because you have to modify some exercises doesn’t mean you have to lose your workout altogether. Here are four exercises that I’ve had to modify during my current pregnancy, and some tips for making them more manageable.



During my first two pregnancies I gave up on running pretty early on. Now during my third, I’m twenty weeks along and don’t plan on stopping anytime soon. Although my times aren’t anywhere near what they used to be, it’s enjoyable and has kept me conditioned. However, I’m not going to say it’s always comfortable. Here are a few things you can do to minimize discomfort:


  • Purchase a good sports bra for some extra support. Toward the end of the first trimester you’ll probably notice things are expanding a bit in the chest department, which is great until you try to run a several miles.
  • Get a support belt. When I hit nineteen weeks I started to get lower back pain the day after a run. I’m pretty sure it’s because my belly is hanging out. I’ve heard a support belt can help with this issue.
  • Don’t be afraid of the run/walk. If all-out running is too tiring or uncomfortable, try throwing in some walking intervals. It will help keep your heart rate down and might even improve your time! If running intervals are too much, you can substitute another cardio exercise like rowing or swimming.


Pull Ups and Chin Ups

Some women can continue to do pull ups and chin ups throughout their entire pregnancy. I’ve started to find them pretty uncomfortable since I started second trimester, so I’ve discontinued the strict versions of both. You might notice a tugging feeling in your abdomen, especially once your belly starts expanding and the abdominal muscles start to weaken. Since I’ve had serious issues with diastasis recti before, I like to err on the side of caution to avoid aggravating the problem.


Here are some tips for modifying these exercises:


  • Kipping pull ups: If you also find strict pull ups and chin ups uncomfortable, you can get a similar effect with kipping pull ups but only if you’ve already done them prior to pregnancy with good form. The momentum will take some of the pressure off of the core muscles. If you’re a pregnant CrossFitter you might appreciate this video:



  • Australian pull ups: These are a good substitute because you can adjust the intensity by changing the height of the bar. For a nice upper body workout, I like to alternate Australian pull ups, push ups, and side planks.


If both of these are uncomfortable, find a set of monkey bars and forget the “up” part altogether. Just hanging and swinging from the bars will go a long way in keeping your upper body conditioned.


Overhead Lifts

A lot of the pregnancy resources out there will tell you not to do any overhead lifts during pregnancy. While it’s true that overhead lifts can put a lot of stress on your lower back and may challenge your balance, personally I’ve continued to do them throughout my pregnancies and have also done them with pregnant clients who are used to strength training.


Before you stop them altogether, try these modifications to see if they help:


  • Instead of a barbell, use a kettlebell or dumbbells for your overhead lifts and alternate sides. This will allow you to use the non-working side to help maintain balance. You will probably have to do a little bit of navigation around your belly as pregnancy progresses.
  • Lower the weight. Generally speaking, I personally never work above 70% of my normal max during pregnancy. Usually I keep it around 50% with overhead lifts to minimize stress on the lower back.
  • Substitute long, slow movements with higher-intensity movements that don’t require you to keep the weight overhead. The one-arm kettlebell snatch or clean and press are great modifications for overhead lifts.



If you experience ligament pain during pregnancy you might have a hard time with squats, weighted or unweighted. You might also experience knee pain during squats. Here are a few modifications to keep squatting in your routine:


  • Once again, lower the weight. Instead of squatting with a barbell use a kettlebell for goblet squats. These are one of my favorite exercises for pregnant women.
  • Use blocks or a rolled up towel to elevate your feet. This is great if you have a hard time keeping your heels flat during a squat. I’m actually not a huge fan of using a lot of props to modify exercises, but squats are one of those essential movements that are worth it.
  • If weighted squats become too uncomfortable, do bodyweight squats instead.Remember your body is already hauling around a lot of extra weight. I like to do dynamic exercises that incorporate squatting, like walking side squats with a resistance band or wall balls.


The most important modification you can make during pregnancy is to increase your awareness of what’s going on with your body. Pay attention to breath patterns, pain, straining, and other things you might normally ignore if you’re used to training hard. Pressure is normal but pain is not. I also recommend incorporating yoga, stretching, or other low-impact exercise into your routine to relieve stress and aid in recovery.


I hope these modifications help you keep up with your workouts. What helped you keep up with your training throughout your pregnancy?