What You May Not Know About Your Glutes

May 3, 2023 jessica diaz

Signs -Can you guys even imagine my excitement and joy when I was walking in the middle of the woods in Breckenridge, Colorado and seeing this sign. If you have taken my classes you know how much I emphasize the importance of thinking of your glutes as three separate muscles (gluteus maximus, gluteus medius, gluteus minimus) not just one muscle.The gluteus maximus and gluteus minimus/medius muscles have different functions and require different types of exercises to effectively strengthen and target them. While some exercises such as squats and lunges can work both muscles to some degree, targeted exercises specific to each muscle can provide more optimal results. This is why I place such importance on incorporating a series of movements that work these muscles in different ways, leading to improved strength, definition, and tone and overall more balance, power and stability in the glutes. Weakness in one of these muscles can result in tightness or weakness in the hips/glutes.

Monday Moves: Glutes

February 11, 2019 jessica diaz

Hip Bridge Pose or “Back Dancing”

Benefit: This is a great exercise to strengthen and sculpt the glutes while at the same time adding in a stretch to the lower back.

Play one of your favorite songs with a good beet ( 125-135 Beats per minute). A song I love for this exercise is “Dancin” by Aron Smith Lie flat on your back with knees bent and feet flat on the floor.

Booty With A purpose

September 9, 2015 jessica diaz

Now that summer is over (unofficially), it's time to focus on all the things that make fall great. The most important being, your fall wardrobe, and within that, everybody's staple, their jeans. For anyone that knows me, knows that I've never really been a jeans kinda gal... somehow over the last few years, I've gotten away with rocking leggings, skirts and dresses... ok, on occasion, I've donned a pair of jeans, but for the most part, I've been denim free. This year, I have rekindled my love for jeans, I think, partly due to the fact that I've literally gotten my ass into gear this summer thru my barre workouts. And what better way to show off those buns than in a pair of denim beauties.

Boston, MA

Join me and some of Boston's Top Fitness Instructors for a weekend of FREE Beach workouts. 🏝️I am so excited to partner with @movestudios_boston for Beach Fit Weekend on Revere Beach as part of the International Sand Sculpting festival. I will be te

Join me and some of Boston's Top Fitness Instructors for a weekend of FREE Beach workouts. 🏝️I am so excited to partner with @movestudios_boston for Beach Fit Weekend on Revere Beach as part of the International Sand Sculpting festival. I will be teaching a beach barre class on Sunday, 7/30, at 9 am. ⭐️ Feel free to come just for a class or make a day out of enjoying the beach and checking out the Sand sculptures. I can't wait - please be sure to RSVP as spaces are limited. You can find more details and the full schedule of FREE fitness classes in the link in my bio. P.S. How cool is Move Studios mobile wellness stage? #reverebeach #beachworkouts #outdoorfitness #BostonBeachworkout #bostonbarre #Freeworkouts #ourdoorworkouts #movestudios

🌿 Returning to Martha’s Vineyard for the 8th Year! 🌿 Feeling grateful and rejuvenated as I wrap up another incredible session at the Vineyard Arts Project. It’s truly magical how just three days of meditation, yoga, barre, beach time, and farm-to-table meals can create such a profound transformation. Being surrounded by new and old friends in this serene retreat space is a true blessing. There’s something special about reconnecting with familiar faces and embracing the joy of making new connections. Together, we’ve embarked on a journey of self-discovery and personal growth that has left us feeling inspired and refreshed. The Vineyard Arts Project has become my sanctuary, a place where I can fully immerse myself in mindfulness and find solace in the beauty of nature. From morning yoga sessions, to spending days on the beach to nourishing our bodies with delicious farm-to-table meals, every moment has been a reminder to cherish the present and embrace the simple pleasures in life. I’m deeply grateful to all the participants who have joined me on this journey, each bringing their unique energy and stories. Your presence has made this experience truly unforgettable! As I reflect on these past few days, I’m filled with gratitude for the @asanacharlestown and its commitment to providing a space for self-care, creativity, and community. It’s a true sanctuary that allows us to disconnect from the chaos of daily life and reconnect with our inner selves. I can’t wait to see what the rest of the retreat holds and the new experiences that await us. Here’s to the next chapter of growth, friendship, and self-discovery at the Vineyard Arts Project! #MarthasVineyardRetreat #VineyardArtsProject #RenewalAndTransformation #MindfulnessJourney #GratefulForCommunity @asanacharlestown #barre #bostonbarre @vineyardarts

Thank you so much @canvasrebel for the feature! 🎉 In the interview, I talked about my journey of starting my own barre fitness business and overcoming self-doubt to pursue my passion. I'm grateful for the opportunity to inspire others and create a s

Thank you so much @canvasrebel for the feature! 🎉 In the interview, I talked about my journey of starting my own barre fitness business and overcoming self-doubt to pursue my passion. I'm grateful for the opportunity to inspire others and create a space for wellness. A big thank you to Canvas Rebel for the feature! Check out the full interview on their website in the link in my bio and learn more about my holistic approach to health and well-being. 💪✨ #Featured #CanvasRebel #EntrepreneurLife #BarreFitness #WellnessJourney

Barre has so many benefits! All these benefits have kept me hooked for over 20 years! 💗🌸 Barre with me anytime on demand on my website (7 day free trial) or in person @asanacharlestown! @splits59 ‘s Barre gear is just the best 💗🩰!! #barre💗 #barrebenefits #bostonbarre #barrewithme #splits59 #balletcapsulecollection

💗A pop of pink in my latest @splits59 gear! I'm utterly obsessed with their new ballet-inspired capsule - it's a barre lover's dream! 🩰💖 Thrilled to be partnering again with @splits59, an amazing brand that encouraged and supported me so much when I started teaching 10 years ago. Being an ambassador of their barre inspired workout line gave me so much confidence when I was new to the industry. Who else is feeling the energy to get back to it after a relaxing holiday week. 💪🎀 I'm back for a full week of classes @asanacharlestown starting tomorrow 💕: Monday 9:15am Tuesday 6:15pm Barre HIIT Friday 9:15am Saturday 9am #splits59 #partnership #barrefitness #workoutgear #pinkpower #seeyouatthebarre #bostonbarre #barre #dustyrose #balletcapsulecollection

Bella’s New Bestie 🐶🐧😂!! I don’t post a lot of my dog…but this was just too sweet . ❤️ #happysaturday

Happy Sunday 🇺🇸Happy Almost 4th of July. Posting this image still feels surreal. Thank you beyond words @bostonmagazine 🖤! In the past week I have been asked a few times how I got into Barre in the first place. Here is how it happened: I found barre by what felt like an accident but was actually serendipity. I had just moved from Boston to the Marina neighborhood of San Francisco in 2001. I moved to San Francisco to be with my boyfriend, Charles Diaz 😂. I was exploring my new city when I came across a charming looking store or yoga studio, I really had no idea what it was… but the sign in front read “Bar Method”. What caught my eye even more than the first boutique fitness studio I had ever laid eyes on was the woman standing in front. I struck up a conversation with none other than the awe-inspiring owner herself, Burr Leonard, an embodiment of timeless grace and strength, despite being in her late 50s. Her youthful energy, toned physique and the passion in her voice as she explained what her new fitness studio offered, compelled me to give this unknown world of barre a try. Little did I know that this chance encounter would lead me on a transformative journey. It was a decision that not only reshaped my body but also ignited a spark within me. I had never in my then 22 years of life ever enjoyed exercise until I found barre fitness. I have consistently been doing barre weekly since my first class 24 years ago and started teaching Barre Classes 10 years ago. This has not been a quick journey, but it sure has been an incredible one. As any fitness instructor knows, it is not just the hour you are teaching in front of your class, it is the hours and hours of putting classes together. There is so much behind the scenes work. It has been a lot of work, yes, but it has been so worth every hour and every person I have met through doing what I love. I feel so lucky and so thankful. #barre #barrefitness #barrelove #bestofboston2023 #bostonbarre #bostonfitness #barmethod

⭐️🎉I’m in disbelief and awe, as I sit here typing these words... I have been honored with the Best of Boston award for 2023 Best Fitness Class!

Some surprises take your breath away, and this one? This one has left me breathless. It's a dream

⭐️🎉I’m in disbelief and awe, as I sit here typing these words... I have been honored with the Best of Boston award for 2023 Best Fitness Class! Some surprises take your breath away, and this one? This one has left me breathless. It's a dream that I have had for over a decade. My heart is so full of gratitude. I am humbled beyond measure. This recognition isn't just about me – it's about my class, the amazing people that show up, some have been joining me since my first classes a decade ago. I am so grateful for every single person who has stepped foot in my class over the last decade. Each of you has shaped this journey in ways more profound than I can express. Your dedication, your spirit, your will to always keep growing, is what fuels my passion. It's your consistent presence and support that have inspired the growth and evolution of our classes. This is definitely one of those pinch-me moments! A massive thank you to @bostonmagazine for this incredible award. The significance of this award surpasses anything words can express. Feeling beyond blessed and immeasurably thankful. Here's to many more years of growth, strength, and most importantly, community. 🥂🙏 #BestofBoston2023 #Bestfitnessclas #bestofboston #Humbled #Grateful #CommunityStrong #ThankYouBoston #asanacharlestown

🌈💜💚❤️☀️ Today's June weather might have been an example of exactly why the old adage was created: "If you don't like the weather in New England, wait a minute." I think we went through every type of weather in the last 12 hours! But perh

🌈💜💚❤️☀️ Today's June weather might have been an example of exactly why the old adage was created: "If you don't like the weather in New England, wait a minute." I think we went through every type of weather in the last 12 hours! But perhaps, it's the perfect metaphor and tribute to June - a month that celebrates the love of uniqueness and diversity. As we wrap up the last week of June, a month that celebrates and honors diversity, individuality, and the courage of every person to openly live as their authentic selves, let's also be reminded that just like the weather, it is uniqueness and differentiation that makes life as vibrant and amazing as it is. In essence, we all symbolize the power and beauty of differentiation. Each one of us carries a unique blend of influences - worldly and ethereal, seen and unseen. This is what adds depth and richness to life. Embracing our unique qualities isn't just empowering, it's how we were meant to live.... as we are inherently designed, as we were born to be. As I step into the upcoming expansion of my business, which is fueled by this same principle - the celebration of differentiation, my goal is to support anyone on their path to discover and embrace their unique imprint, their individual rhythm, so that they may discover their full potential. No matter who you are, who you love, or how you express yourself, remember - you add to the spectacular spectrum of life. #LoveisUniversal #Pride #PrideMonth #HappySummer #differentiation #newlenglandweather #loveislove #fabletics 📸 @betsylee2 photography ❤️

Happy Father’s Day! What I had no idea about when I experienced love at first sight in the dining hall at Syracuse University at 18 years old, was that the person I was going to spend my life with would also be the most amazing dad. He has shown that to us in a thousand ways through all the little moments and adventures with which he has filled our lives. I truly don’t think I ever could have imagined the amazing role models my kids would have, not only in their dad, but also in their incredible uncles and the men in our family! 😂😂 Charles is not going to love that I posted all these pictures of him ….but I think its a pretty fair payback from this morning. I opened the fridge and saw this plastic clear container, I thought ooh 😂 how sweet he got me a treat, like a pastry or cake. Well no, it was sea worms, wiggling all around for fishing. 😂😂😂😂😡 not at all what you want to be surprised with first thing in the morning😂!! Happy Fathers Day!! #happyfathersday