The Miss One Nigeria Beauty Pageant is a national beauty competition. The event brings together contestants from all across the country for the crown. Alongside a panel of judges monitoring the selection process. The event places priority on presentation, meaning everyone on stage, including the judges, are part of the overall visible presentation.

At this year’s edition of the pageant, Delonyii showed up as a judge, but her outfit matched the styling typically associated with that of the contestants. If you didn’t, know one would think she’s one of them. Delonyii’s outfit was different and well noticeable.

Delonyii – Instagram

She wore a silver, body-con mini gown with a heart-shaped neckline and a keyhole cutout at the bust. The dress hugged her frame delicately and well above the knee. Its surface was covered with silver sequins and crystals.

What made the dress different was the sheer, champagne-colored train attached to the back. While the front of the dress stayed short and fitted, the train extended to the floor, adding length to the overall design. Typically, this mix of a mini dress paired with a flowing train is often seen on contestants more than on judges. The off-the-shoulder sheer short sleeves added another visual layer, easing the look while keeping its structure intact.

Delonyii – Instagram

Her accessories stayed within a neutral colour range to match the outfit. She wore silver dangle earrings, simple bracelets on both wrists, strappy silver high-heeled sandals, and a delicate anklet on her right leg.

In a context where judges usually choose simple gowns or tailored outfits, Delonyii’s dressing aligned closely with what is worn by those competing on stage. The dress element made her look more like a contestant than a judge.

Building stronger glutes goes far beyond appearance; it supports balance, power, and everyday movement. The routines gaining the most credibility among trainers right now prioritise clean form, controlled tempo, and muscle engagement. They work across the entire gluteal group, creating strength that shows and strength you can feel.

Strong glutes support the hips, lower back, and pelvis. When they’re undertrained, posture, gait, and stability suffer. Effective training relies on technique: slow, intentional movement and a full range of motion make every rep count.

Photo credit: Google

Hip thrusts remain one of the most effective ways to activate the glutes. With your upper back braced and your heels driving the movement, the lift at the top creates deep engagement across the muscles. It’s a staple for both strength and shape.

Bulgarian split squats isolate each side of the body and challenge balance. The lowered stance forces the outer glutes to work harder, helping to build structure and stability in a way regular squats often don’t address.

Photo credit: Google

Romanian deadlifts develop the entire posterior chain. A controlled hinge stretches the hamstrings and loads the glutes, with the return to standing powering the muscles through a strong extension.

Step-ups seem straightforward but are highly effective when executed deliberately. Driving upward through the heel keeps tension in the glutes from start to finish, strengthening movement patterns used daily.

Photo credit: Google

Glute bridges offer focused activation with a shorter range than hip thrusts. They work well as warm-ups or as final burnout sets, reinforcing the mind-muscle connection.

Consistent training ideally two to three sessions a week produces the most visible and functional results. Slower reps increase time under tension, while progressive resistance keeps the muscles adapting. Warm-up drills like lateral walks help activate the glutes before heavier work, and recovery remains essential for strength gains.

These exercises continue to stand out because they deliver reliable, measurable improvement. With the right pace and technique, the glutes become stronger, more defined, and better equipped to support the body through both workouts and daily life.

Should you eat protein to fuel you up prior to your workout or eat it to refuel after? Let’s get real for a second – you’re probably eager with getting the most out of your workouts, and rightfully so! The timing of your protein intake is one of the most controversial things in the fitness world.

Casein Protein powder

‎What You Should Know About Pre-Workout Protein Intake

‎There are a number of advantages of having protein before your workout. To begin with, it aids in boosting the production of muscle protein which is crucial in the development and repairing of muscle tissues.

‎Studies have shown that 20-30 grams of protein consumed 30-60 minutes before your exercise can aid in increasing muscle sizes as well as minimizing muscular injury. This is particularly a good thing to do when you are about to have an intense session of exercise or when you are involved in endurance exercises such as running to covers or cycling.

Whole grain bread and hard boiled egg

‎Some good pre-workout protein are:

‎- Nuts or fruit Greek Yogurt

‎- Chocolate – beet protein drinks with banana, spinach and almond milk

‎- Whole-grain bread and hard-boiled eggs

‎- Cottage cheese and berries and honey

‎What You Should Know About Post-Workout Protein

Protein shake

‎Refueling with protein after workout is where the magic happens. As you train your body, you put micro-tear in the muscle fibers. The rule in repairing and rebuilding those muscle fibers is to consume protein 30-60 minutes after your workout because this will make those fibers whole again and stronger and able to resist the impacts of another workout.

‎Try to consume 20-30 grams of protein during such a time frame.

‎Great alternatives includes:

‎- Whey protein, casein protein, or plant-based proteins such as pea or rice protein shakes.

‎- Grilled chicken breast, quinoa and streamed vegetables

‎- Turkey and avocado wrap and greens mix

‎- Protein bars (look at ones that have wholesome ingredients and have as little added sugar as possible)

‎When to Eat Protein

‎When then should one eat protein? The answer to this is…both! Eating protein during your pre and post-workout times exercise will enable you to get the best results in regard to being fit.

‎A Sample Protein-Timing plan:

‎- Pre-workout: 30-60 mins prior to exercising, consume 20-30 grams of protein to support your muscles.

‎- 30-60 minutes after your workout: have some additional 20-30 grams of protein, which will promote muscle repair and development.

Turkey, avocado and green mix

‎Protein timing is not an exact science and each nutritional needs of different persons varies. Experiment with various protein sources and timing to figure out what works best with your body.

‎Keep in mind that all you need to do is to monitor your body and supply it with the nutrients it requires so that it becomes fit.