How Following This Intense Sleep Routine Helped One Woman Build Her Butt

Ten hours every night: That’s how much sleep Toronto-based fitfluencer Johanna Devries, 24, gets without fail. She says the intense snooze strategy allows her to wake up ready to face her 461,000 Instagram fans, who follow her daily exercise tutorials.

As a freshman studying kinesiology at McMaster University in Hamilton, Ontario, she leaned way in to her cafeteria diet (i.e., unlimited pizza) without participating in volleyball or soccer, the team sports she’d played in high school.

Resolving to find a balanced approach to eating and exercise, she started an Instagram account in 2016, @GrowWithJo, featuring videos of herself working out. By April 2017, she was regularly posting workout tutorials and had raked in about 3,000 followers. A year after that, she gained 100,000 more.

 

How to get that butt

 

Although sleep is key to her booty gains, she admits you can’t exactly get a bubble butt by snoozing alone. Devries works out five or six days per week, cycling through exercises that challenge her body differently every day.

Devries says she works her lower bod (including that booty) two to three times a week, beginning with “activation” exercises to open her tight hips. Then, she jumps into the real workout, which usually involves lifting light to medium weights. “I like to do quick movements to stay agile,” she says.

Devries also incorporates three ab workouts, two upper-body workouts, and one or two 20-minute high-intensity interval training workouts into her weekly schedule. When she’s not in the gym, you can find her in yoga or Spin classes at least once a week. Long walks and stretching keep her active on days off.

 

 

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Eating for an awesome ass

 

After her morning workouts, she picks up a chia pudding or smoothie made with ingredients like berries, spirulina, bee pollen, almond or coconut milk, and vegan protein powder. She’s been a vegetarian for about a year; it’s an eating style she chose because it makes her feel best.

Tofu, beans, protein powder, nuts, and chia seeds are mainstays in her diet. She’ll have at least one serving of rice, pasta, pita bread, or sweet potatoes at lunch and dinner, which usually consist of a veggie stir-fry with tofu or pasta.

 

 

And she eats dessert on the reg. Her faves include coconut- and cashew-based ice cream and cookies. “I have a little bit of ice cream or a cookie every day,” she says.

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On being Devries

 

Now that @GrowWithJo is closing in on 500,000 Instagram followers, strangers have begun to recognize Devries in the wild. “It’s really cool, but I get embarrassed. I never thought I’d be in a position like this,” she says, referring to her internet fame.

 

 

“I love everything about my body now,” she adds. “When I have a thought that’s negative, I’ll correct it, like, ‘Actually no, I’m gorgeous.’”