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.

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HOME BOOTY & LEGS ? using my bands! - if nothing else watch the last slide ? Bentley is having the time of his life ??❤️ Make sure to tag a friend that would use this workout and make sure to save it so you can try it later too! 1️⃣couch/chair supported leg lifts x 10/side 2️⃣squatting tap backs x 10/side 3️⃣Squatting pulses x 20 4️⃣jumping switch kicks x 15 5️⃣standing leg raises x 10/side 6️⃣lying hip abductions x 10/position 7️⃣glute bridges x 15 For more workouts that are follow along format, visit ?? visit www.godaily.ca and sign up for the no excuse 30 day challenge! ______________________________________ #workoutmotivation #legworkout #fitfam #puppies #dogsofinstagram #cutepuppy #workoutroutine #homefitness #weightloss

A post shared by johanna (@growwithjo) on Jul 11, 2019 at 5:16pm PDT

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.

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It will take time, it will take hard work and a whole lot of perseverance but it will always be worth it ?? . . check out best seller "bigbootytighttummy" at www.growwithjo.ca (link in bio) #transformation #motivation #abs #fitnesslife #lifestyle #workoutathome #homeworkout

A post shared by johanna (@growwithjo) on Feb 21, 2019 at 7:04am PST

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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HIIT BOOTY ??? Aghhhh this one burned like heck! Tag a friend and try it yourself- I hope and pray you can walk tomorrow ?? add some 5-10lb weights for an extra challenge. And if you need that extra push, drink some @fitonomy orange mango preworkout ? 3 rounds of: 1️⃣squat stomps (x15/side) STAY LOW 2️⃣double squat pulse to jump (x15) 3️⃣lunge to curtsy lunge (x10/side) 4️⃣butt kicks (x20/side) 5️⃣backward to forward kick (x10/side) 6️⃣squat to Heel lift (x 25) 7️⃣back leg lift to side leg lift (x15/side) Tomorrow GOdaily launches with the 30 DAY no excuse challenge, with $1000 up for grabs in prize money! Stay tuned for the challenge (with FULL FOLLOW ALONG WORKOUTS) ______________________________________ #hiitworkout #homefitness #homeworkout #fitmoms #legday #legworkout #fitfam

A post shared by johanna (@growwithjo) on Jul 7, 2019 at 11:30am PDT

 

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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.

 

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tried a thing @cavotagoomykonos

A post shared by johanna (@growwithjo) on May 21, 2019 at 6:23am PDT

 

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.

 

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happy first day of summer ☀️ I know I've been a bit MIA here, but I think you'll be excited to see what I've been working on! A lot of big things happening over the next week in terms of content creation and releases(bands/ site/etc). Keep your eye on your email inbox for information on these exclusive releases and new ways for you to receive free daily workouts! If you're not subscribed to my newsletters to recieve emails, go do that now- you don't wanna be the one to miss out ?

A post shared by johanna (@growwithjo) on Jun 21, 2019 at 9:57am PDT

 

“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.’”