My booty used to have about as much curvture as a wall and after being called out for it my freshmen year in college for its flatness I knew I had to do something about it! So through the years I have researched and executed almost any exercise that lent itself to a promise of a rotund bun. So here are some moves that will help firm and bump up those sweet cheeks of yours:
Walking Lunges
Prisoner Squats
Weighted Kickbacks
Sprints Up Hill
Walking on an Incline
Deadlifts (for an extra challenge do one-legged dead lifts and perform off bench)
Plie Squats
Hamstrings curls with a medicine ball
Diagonal Walking lunges
Jump Squats (pushing off with the back of your heels)
Good Mornings
Step Ups (pushing off with your heel)
Split Jumps
Plyometrics
Stair Work
Back Peddling
Spinning
Hope this helps get your rear and gear, it did mine:)
XO,
Gina
Thursday, April 28, 2011
Tuesday, April 5, 2011
Rubber Chicken, Fake Sugar, & No Flavor Food, Why It Doesn't Work
Common Tips found in mainstream media and gyms across the nation:
-Cook your meat all at once and eat it throughout the week
-Avoid Sugar and Sodium at all cost, go with unsalted almonds or have sugar-free syrups added to your drink (which I am guilty of)
-Eat for survival not taste
The Reality of the Matter:
-Chicken that you cook on Sunday tastes like rubber by Wednesday
-Sugar-Free is not usually made of stevia or natural sweeteners but rather made-up of a bunch of fake chemicals
-"Eat for survival" is like saying "Only have sex for child bearing not pleasure"...doesn't work that way....
-I have found that eating so strictly, so tastelessly, and so boringly only works when you are so focused on achieving an athletic goal or are out of your mind its highly unlikely you will keep such a regimen up.
What usually ends up happening to people who try to restrict themselves so severely is that either up binging or yo-yo dieting. Both are terrible!
Some ways to keep your diet yummy yet still super healthy and tummy toned:
-Substitute sugar with Stevia, it’s a totally natural sweetener
-Use Sea Salt instead of regular season salt
-Cook extra meat and veggies at dinner for next day left-overs
-Purchase deli meat or all natural pre-made chicken ready to throw in a salad for lunch
-Get creative with how you cook fish
-Go Spice Crazy
-Use part-skim mozzarella cheese to put on your veggies or egg white omelet
-Freeze your berries or grapes for a sweet treat
-Eat Pop Chips, they are the natural potato chip and oh so tasty
-Make your pancakes with a whole wheat mix and use egg whites over eggs
-Try giving almond milk a go over milk
-Use natural hot coco for a sweet treat
-Use lo-sodium marinara and lo-sodium soy for cooking
-Cook your meat all at once and eat it throughout the week
-Avoid Sugar and Sodium at all cost, go with unsalted almonds or have sugar-free syrups added to your drink (which I am guilty of)
-Eat for survival not taste
The Reality of the Matter:
-Chicken that you cook on Sunday tastes like rubber by Wednesday
-Sugar-Free is not usually made of stevia or natural sweeteners but rather made-up of a bunch of fake chemicals
-"Eat for survival" is like saying "Only have sex for child bearing not pleasure"...doesn't work that way....
-I have found that eating so strictly, so tastelessly, and so boringly only works when you are so focused on achieving an athletic goal or are out of your mind its highly unlikely you will keep such a regimen up.
What usually ends up happening to people who try to restrict themselves so severely is that either up binging or yo-yo dieting. Both are terrible!
Some ways to keep your diet yummy yet still super healthy and tummy toned:
-Substitute sugar with Stevia, it’s a totally natural sweetener
-Use Sea Salt instead of regular season salt
-Cook extra meat and veggies at dinner for next day left-overs
-Purchase deli meat or all natural pre-made chicken ready to throw in a salad for lunch
-Get creative with how you cook fish
-Go Spice Crazy
-Use part-skim mozzarella cheese to put on your veggies or egg white omelet
-Freeze your berries or grapes for a sweet treat
-Eat Pop Chips, they are the natural potato chip and oh so tasty
-Make your pancakes with a whole wheat mix and use egg whites over eggs
-Try giving almond milk a go over milk
-Use natural hot coco for a sweet treat
-Use lo-sodium marinara and lo-sodium soy for cooking
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