Clean Eating Summer Foods

Everyone loves a good summer treat with the warmer weather, kids out of school, running from one event to another.  Most people need quick and easy recipes and foods to eat on the go.  I advice all my clients to eat clean.  In case you have never heard of that or need a refresher on what clean eating is below are some guidelines to follow.

• Whole grain foods
• Fruits & Vegetables are staples in this way of life 
• Avoid processed foods as much as possible
• Eat 5-6 small meals a day
• Avoid sugar loaded drinks and foods
• Limit alcohol
• Stick to proper portion sizes 

So where can you find healthy clean eating recipes for all your summer eats & treats?  Below are two great websites with tons of fabulous recipes.  I have posted 2 recipes below one from each website.  I encourage you to try them! 

The first recipe is a tried and true breakfast treat.  I have many of my clients say they can eat this as dessert it tastes so sweet and is delicious!  The website you want to check out for this recipe is at www.cleaneatingmag.com 

Serves: 4
Hands-on time: 5 minutes
Total time: 5 minutes

INGREDIENTS:

• 4 medium bananas
• 2 cups 1% cottage cheese
• 6 tbsp all-fruit strawberry jam
• 1/4 cup roasted peanuts, chopped
• 1/8 tsp sea salt

INSTRUCTIONS:
Peel and cut each banana in half lengthwise. Place 2 banana halves in a shallow dish or bowl (or a deep traveling container if you’re off to work). Using an ice cream scooper, place 1/2 cup cottage cheese over center of banana and top with 1 1/2 tbsp jam, 1 tbsp peanuts and pinch of salt. Repeat with remaining ingredients to assemble 3 more Breakfast Banana Splits. Serve immediately.

Nutrients per banana split: Calories: 255, Total Fat: 6 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1.5 g, Carbs: 44 g, Fiber: 4 g, Sugars: 25 g, Protein: 17 g, Sodium: 460 mg, Cholesterol: 4.5 mg

The second recipe is from another favorite website of mine http://busygirlhealthylife.com/ Lori Harder publishes her personal recipes she creates right on her website they taste great and are clean eats as well! 

Summer Kale Salad 

Ingredients

• 4-6 cups kale leaves, chopped without spine
• 1 can water chestnuts, chopped
• Juice of 1 lemon
• 2 cloves garlic
• 1/2 cup Asiago cheese
• Dash hot pepper flakes
• 2 Tbsp mint, chopped
• 1/4 cup strawberries, chopped
• 2 4-6 oz. chicken breasts
• 1/2 tsp. salt
• 1/2 cup chopped green onion
• 1 cup shredded cabbage - purple or yellow
• 1 cup shredded carrots
• 1/4 cup pine nuts
• 1 tsp. garlic salt
• 4 Tbsp. olive oil

Instructions

1. In a lightly sprayed frying pan, add garlic and salt. Then sauté chicken, pine nuts and green onion until cooked through or lightly browned.
2. In a separate bowl, combine kale, water chestnuts, hot pepper flakes, mint, strawberries, cabbage and carrots.
3. For the dressing, in a blender or Magic Bullet, combine olive oil, lemon juice, 2 garlic cloves, Asiago cheese and a dash of pepper and salt. Blend until smooth and pour over kale mixture. Let set at least 5 minutes before serving.
4. Combine all ingredients including chicken, and mix well.
5. Tip: Feel free to do this with shrimp, tofu or just serve plain. It’s delicious!

As always check out www.safiretraining.com  for more fitness and nutrition tips! 

How to uncover those abs

I have abs I just know it, they are just covered by a layer of fat.  While how can I get those abdominals to be revealed?  Below are some great tips to help you shed that layer of fat.  Remember to accomplish getting those abs you have to think is this cookie, glass of wine, piece of candy worth not meeting my fitness goal or having good health?  If it is than go for it if not put down the thing that will keep your abs covered and go for that goal.  

8 tips for uncovering those abs

1. Drink 4-6 cups of green tea (I personally do this and it has boosted my metabolism by a few hundred calories!)

2. Perform Planks & Side Planks- These are my favorite exercise to do.  I enjoy doing these 5-6 times a week.  Challenge yourself to complete them in the morning so your abs stay tight all throughout the day. 

3. Add some intervals to your life- A good dose of cardio will help burn some unwanted belly fat.  Perform 1 minute at a fast pace than 30 seconds-1 minute at a slower pace.  Repeat for 20-30 minutes.

4. Tabata Training anyone- Check out this video for more tabata information http://www.youtube.com/watch?v=PhkgcUlxKx0

5. Log your food- Make sure you log your food for at least a few weeks so you can get an idea of how many calories you are eating, how much sugar, carbs, fats & protein you are consuming as well.

6. Get some sleep- Make sure you get around 8 hours of sleep a night.  If your under that most likely your going to be storing some extra fat around your middle. 

7. Find a stress reliever- If you have a lot of extra stress in your life try and find a method to relieve some pressure off of yourself.  I personally enjoy yoga & meditation a few times a week to center myself.

8. Eat good fat- Make sure your enjoying a good sprinkling of healthy fat throughout your day.  Almonds, avocados, olive oil, salmon to name a few. 

If you want a great abdominal workout check out this video 6 Pack Abs

As always check out www.safiretraining.com for more information. 

Healthy Ideas for your heart

What are things that you can do to keep your heart healthy?  Well besides the obvious working out what else is there? No matter your age you need to HAVE FUN at some point in your day.  If you hate your job, have so much stress you are a ball of knots, you have no time to hang out with your family or friends you need to make time to have fun.  Whether that be carving out 30 minutes everyday to get a workout in, read, take a bath, chill out in front of the tv, play with your dog or cat, cook a recipe you've been dying to try, go shopping.  Put it on your calendar!  Below are some other great activities you can do to keep your heart healthy!

Heart Healthy Ideas

1. Take time to laugh

2. Enjoy a cup of tea

3. Workout 4-5 days a week

4. Have a date with someone you love with either yourself or a loved one

5. Enjoy a day with a friend

6. Play with your cat/dog

7. Dance to your favorite jam

8. Eat a handful of almonds

9. Indulge in a great book (I have a lot of recommendations follow me on pinterest to get a full list) http://pinterest.com/safiretraining/

10. Eat salmon once a week

11. Go for a hike

12. Try something new this week

13. Cook a recipe your dying to try

14. Give someone a kiss

15. Take a day off 

Hopefully this list will help you relax and enjoy life just a little bit more.  Check out www.safiretraining.com for more information. 

Sleek arms in no time!

Well how do you work those arms so you don't have the saggy waving action that everyone dreads.  Well below is a great workout to get your arms in tip-top shape!  Since the triceps make up 70% of your upper arm that is why I have quite a few triceps moves. Watch my youtube channel at Andrea Eilertson for the workout video coming soon.

Perform below exercises 2 times a week.  3 sets and 10-12 reps of each.

Equipment Needed
-Stability Ball
-Light & heavy dumbbells

1. Dips- shown in the picture above.  (Leg raise is optional)

2.  Triceps Kickbacks- Bend at the waist slightly, kick arms straight out behind you hold for a second and bring back into sides keep repeating this motion for allotted reps.

3. Bicep Curls to shoulder press (wrists facing inwards)- Perform a bicep curl at the top of the curl push arms upwards towards the sky.  Keep wrists facing your face the entire time and bring down to finish bicep curls.

4. 3 way delt-raises- Raise arms straight forwards than to lateral raise and bend slightly at the waist to finish with a rear delt raise.

5. Diagonal Triceps extension on stability ball- Rest shoulders and head on stability ball, hips high in the air.  Take one arm above head and lower at angle close to ear and pull up over head.  Repeat.

6. Triceps Push-ups- You will perform push-ups with elbows tucked in close to sides rubbing the ribs with your arms.  Can perform on knees this is quite a difficult move and hurts the front of the shoulder.

7. Concentration Curls- Sit on stability ball with back of the arm on the inside of the leg.  Curl arm up towards your face and lower.  The entire time keeping your elbow on the leg.

8. Chest Press to triceps extension- Resting your head and shoulder on the stability ball lower and raise arms out to side to push-up and hold weights above the chest and than lower weights to the sides of the ears and pull back up using the triceps (back of your arm) than perform another chest press to triceps extensions.

Check out www.safiretraining.com for more fitness videos!

New Year, New You Challenge

New Year, New You what are your resolutions for the upcoming year?  Don't have any?  Well that is all right but try to think of a goal you want to accomplish this year.  Not necessarily a resolution just a dream goal such as starting a new business, losing 20 pounds by the end of the year, going on a vacation, creating a bucket list.  Think of it as a journey and not just as a resolution.

So what is something you would like to accomplish to create a new you over the course of the year?  Make a plan, write it down and make it happen.  If you don't write down what your goal is you have less than an 80% chance of achieving the goal.  So your plan doesn't have to be detailed just etch out a little something and try to stick to it.

Start your challenge today!

Measure Up!

Well it is almost the end of the year and most people will start the new year off with a fitness goal of sorts.  Well before the new year starts and before you set your goal, measure up.  How do you really know what your goal is if you haven't stepped on a scale in months, you haven't measured your waist or hips in years.  You think you know but really own up to your numbers have no shame.  This is where you are today, that is not where you will be in a few weeks if you really put your mind to it.  Here are some tips on what sites you should measure to get your goals started.

Take these vital signs from your body to set your fitness goals:
1. Weight
2. Measure chest
3. Measure waist
4. Measure hips
5. Measure both arms
6. Measure both thighs
7. If possible get your body fat tested

The above numbers should guide you in the direction of your new years fitness goal.  Stick your goal on your refrigerator, a mirror or on your dresser.  Place it somewhere you can see it everyday and hold yourself accountable.  I will share my goals with you as well to give you an idea of what your goal should look like.

My Personal Fitness Goal
I want to get to 155lbs which is losing about 6-7lbs for myself.  My main goal is to get my body fat percentage around 17-18%.  I am currently around 22%.  I would like to achieve both goals by June 1st, 2013.

Plan ahead how to make those fitness goals a reality

How to plan ahead for the new year and finish 2012 strong.  First what are your fitness goals in the next week or two?  Write them down, put them on the fridge.  Maybe your goal is to not gain any weight.  Put a plan into action how are you going to accomplish that goal?  Avoid eating extra sweets, lets be honest a cookie now and again over the holidays is almost unavoidable and I don’t blame you.  Just don’t eat the whole batch.  Now that you are thinking about the upcoming weeks think ahead to the coming year.

2013 what are your fitness goals in the next year.  It doesn’t have to be a resolution of sorts but you should have an idea of where you want to go with your fitness levels.  Maybe over the next year you want to lose 50lbs, 10lbs or lose 20 inches, lose 10% body fat.  Think about what you want at the end of the year and work backwards from there.  If it is lose 50lbs plan that out how are you going to get there?  If you don’t know how maybe investing in a trainer to help you is a good idea.  If it is to do a fitness show of sorts sign up for one and start planning.  If at all you don’t know how to make your goals happen ask for help. There are good people out there who enjoy helping others achieve their goals.  So invest in yourself if you need to, everyone should invest a little in themselves after all.  

So map out that year what are your goals and how are you going to make that happen?  If you want more information about reaching your goals check out SaFire Training or get motivational tips at www.facebook.com/safiretraining

Bust through your plateau!

How are you going to break through that plateau?  You have been stuck at the same weight and nothing is budging well this time of the year is difficult to break through but I'm here to let you in on some tips.  Below are 6 ideas to help you re-commit to that healthy lifestyle you have been living.

1. Make sure you are getting enough sleep 8-9 hours a night

2. Eat breakfast every morning within an hour of waking

3. Mix up your cardio- If you always do steady state try intervals if you always do intervals throw in a couple steady state workouts.  

4. Make sure you are switching up your lifting routine monthly.  If you have been doing that mix it up bi-weekly. 

5. Log your food for a week to see if there is a nutrition issue.

6. Make sure you have a rest day or even check out a yoga class on your rest day.

Try the above tips out and see if you can break through those last few pounds to tone up that body and reach your fitness goals! 

Interval Training-What is it?

What is interval training?  Interval training is when you are going as hard as you can for a specified amount of time you than rest or have an active rest for a specified amount of time.  See example below

2 Minutes- at 85% of your max heart rate or on a scale of 1-10 you are at an 8.  

1 Minute-at 50% heart rate or on a scale of 1-10 you are at a 2.

*Repeat this for 20-30 minutes.  

Can Intervals be done on any apparatus?

Yes you can do intervals on the treadmill, bike, elliptical, stair master.

I recently went to a fitness conference where I learned the wave of the future of intervals I will share with you the workout below!! I personally tried it and burned 500 calories in the 30 minutes doing the workout so I highly recommend it if you have no heart issues.

3 in 1 workout

*This workout can be done again on any cardio apparatus-I did mine on the treadmill.  Also if you have a heart rate monitor it helps you during this workout.

First 10 minutes:

20 seconds at 95% of your max heart rate 

40 seconds active rest 

Next 15 Minutes:

50% max heart rate the entire 15 minutes

Last 10 Minutes:

30 Seconds at 95% of your max heart rate

90 Seconds active Rest 

*I will write the exact program I did personally for you visual learners (Like myself)

On the treadmill

20 Seconds- I ran at 9.5/10mph

40 seconds- I walked at 3.5mph

On the Elliptical/Pre-Cor

15 Minutes- I kept my heart rate around 65% instead of 50%

On the Treadmill

30 Seconds- I ran 9.5/10 mph

90 Seconds-I walked at 3.5mph 

Burn those calories!!

Pets as workout buddies

If your in a workout rut and you want someone to play with look no further than your dog.  Dogs are great workout buddies they can help set your pace or give you an extra push.  If you like to run your dog can bring a whole new aspect to your training.  For women they can also add a sense of security.  

Growing up I would always take my dog on bike rides with me.  My dog Shadow loved to run along beside me.  He would be very protective anytime we came across a strange dog and make sure the coast was clear for me to bike or run thru.  

Another great reason working out with your pet can be a new adventure in some cities they now have people and dog yoga.  You can actually do a yoga class with your dog.  If your dog is not that well trained it might not be the best option for you.  

So I challenge you if you have not try to go for a bike ride or run with your dog to amp up your workout this week.  If you have a cat this article may not pertain to you :) 

Ladies workout like a guy

A lot of women when we work out are afraid to lift heavy weights because we are going to get bulky.  Well that cannot happen and I'm here to let you in on a secret the guys have the weight room area figured out for the most part.  Ladies we can take a page from their book.  Below I will tell you what we can learn from how a man trains.

1. Women you will NOT get bulky.  

That is the number one fear of my female clients who were never taught how to lift weights or what lifting weights can do for your body.  

Ladies you will NOT look like the above picture contrary to what you believe.  This particular female worked hard for this body and trained to get herself this way it does not come from just lifting 3 times a week for 20-30 minutes.  You have to eat extremely healthy to get this lean and be lifting weights almost daily.  So in a nutshell this is an extremely hard physique for women to get to kudos to those who take the time and dedication to get there, as most will not even come close to that.

2. Lift your upper body ladies.  

Quite a few males lift what we call the beach muscles.  If they take their shirts off they look impressive, the biceps, the chest, abs.  Sometimes they forget the rear muscles groups but we as women will not.  Make sure when you are lifting you don't just lift lower body and work your butt.  Don't forget about the arms.  When women get older they complain about the chicken arms, or waving skin underneath their arms.  Working those triceps helps tone up the backside.  Fun fact the Triceps makes up 70% of the upper arm so work the back of the arm to tone up your arm in general. 

3. Play Games

You will always see some pick up basketball games, football games, soccer or even hockey games in the early mornings or on weekends.  Most of these leagues are adult males.  I know it gets harder for women to be involved in these leagues after kids but tell your hubby to watch the kids for an evening because its your volleyball night.  You get a workout in plus you get to mingle with friends at the same time.  It's a great stress release as well.

4. Be more focused on building muscle than in losing fat

Far to often we are concerned with how much fat am I burning when I'm lifting weights?  I should be doing cardio right now I would be burning so many more calories.  Well actually the more muscle you have the more calories you burn at rest.  So pumping iron and getting stronger will lead to more overall calorie burn in the long run.  So don't be afraid to get in that weight room with the big boys and show them what you can do!

5. I don't know what to do at the gym besides cardio

Honestly this is not just a women's issue but a men's issue as well.  I just had a conversation today with a guy who is doing the same routine he learned in high school because he doesn't know what else to do.  So if your walking into the gym without a plan you probably will throw around a few weights and call it good.  Ask a trainer for help or even hire a trainer if your completely clueless.  You will just get frustrated if you don't know what your doing and want to quit going to the gym.  The trainers are there to help you tell them what your goals are and ask what are some exercises I should be doing to help me reach those goals.  A good trainer will be able to help you out. 

     

Body Weight Exercises

After working this last week with youth athletes who are amazing to work with by the way.  I have a renewed sense of bodyweight exercises and how effective they are.  Most young kids do not need to lift a ton of weights but doing body weight exercises is a plus.  Below is a great workout you can do all with your own bodyweight.

1. Push-Ups-  The main thing you need to do is make sure your butt is not up high like a mountain and not to low like a valley- just holding straight like a board. Pretend there is a tennis ball below your chest drop all the way down and push back up.

2. Squats- Make sure your knees don't go past your toes.  Sit back like your going to sit in a chair and chest up.

3. Plank-Hold up in a basic position to advance tap your feet out side to side like shown in picture.

4. Mountain Climbers- Put yourself in a high plank position and tap your feet up towards the front of your body like you are running.  Keep repeating as fast as you can.

5. Lunges- Alternate legs as you take a regular stride length forwards and than step back.  Make sure you knee doesn't go past your toes and your abs are zipped up nice and tight.  

Rag Workout

I love this workout and hate it at the same time.  It is intense but the rewards are wonderful!  You want to do this for timed intervals.  Repeat 2-3 times pending fitness level.  Try and preform the exercise for 30 consecutive seconds or 45 seconds if your more advanced.  If you have lower back issues be very careful if you attempt this workout.

1. Plank- Knee Pull-Ins

A. Put rags on feet and hands on floor in high plank position (as pictured above).  B. Pull knees into chest and than push straight back out behind you.  C. Keep repeating as many times as you can until your time is up.

2. Plank- Mountain Climbers 

A. Put rags on feet again. (Notice this picture does not show the rags) B. Drive knees towards chest alternating legs.  C. Repeat rapidly and as many times as you can in the allotted time. 

3. Plank- In/out leg exercises

A. In high plank position with rags on feet.  B. Take legs straight out to sides and than back into middle.  C. Repeat this motion for the allotted time.

4.  Plank- Obliques 

A. In high plank position with rags on feet.  B. Draw knees into chest and kick back out. C. Kick out legs diagonally to one side. D. Draw legs back into chest and kick out diagonally to opposite side. E. Repeat as many times as you can in the allotted time. 

Have you made your goal pyramid?

I have discovered the power of writing down your goals.  Statistics show that you are 80% more likely to meet your goal if you write it down.  Personally I just started doing this.  I came across a book, Jillian Michaels, Unlimited (I highly recommend this book as well) that talked about writing your goal pyramid.  So I have since recorded my goals and have my goal pyramids hanging in my apartment.  I have a personal as well as professional goal pyramid.  I broke it down into daily, weekly, monthly and yearly goals.  Some of my goals might seem a bit lofty but if you don't aim high for yourself who will?  I have challenged myself to stay on top of these goals and it has made a difference in the way I live.  I am more adventurous about what I want and go for it.  I'm more willing to put myself out there and express my opinions on things.  My personal yearly goal was to weigh 145lbs.  I am very close to hitting that and I'm only 1 month into that yearly goal.  I than can reassess and add to that.  I'm now thinking I want to do a fitness show of sorts.  This is something I have thought about doing for a long time but never felt confident enough to go after it.  I now feel I could do it and be proud of my body.  

So I challenge you to write down your goals.  If you don't want to do a pyramid that is fine but pick one goal that you are really striving to achieve.  Once you reach that goal, and you will choose another.  Life is all about bettering oneself and I believe goals are a great way to hold yourself accountable.  You can also tell a trusted friend, spouse or colleague your goals and have them help hold you accountable.  The sky is the limit and put yourself out of your comfort zone to achieve your goal! 

My weight loss secret!

I have discovered my new favorite way to tone up belly fat and it is not from doing crunches at the gym, Isagenix.  Isagenix is a meal replacement system that gives your body the nutrients you need and the energy you want all while toning up the body, essentially.

  I will tell you where I started out on my fitness journey.  A little over 3 years ago I weighed 200 pounds, I'm 5'10'' by the way.  I would have definitely considered myself "active."  Well I was wrong on so many levels.  I went out to much, made awful food choices when I would stay out to late and boy did it show.  I than decided I needed to change when my boyfriend and I were lying in a hammock together it tipped more towards my direction.  I realized I weighed more than him!! No woman ever wants that!  So I started working out and stopped going out as much and you know what it worked.  I shed 30 pounds and was feeling great.  Now comes the next half of my journey.

I hit a plateau and man I was stuck.  I couldn't get out of the 165/170 range.  I ate well, worked out 5 days a week and nothing was working.  I than went to a nutrition event at my gym.  At the time I thought well if this product can work for a fitness model and take the last 10 pounds off her and she is tiny it just might work for me.  I talked with Lori Harder and she told me she was just like me skeptical of supplements and does it "really" work?  So I waited another 6 months and my weight was staying the same nothing was happening.  At this point I thought I need to make a change.  I than saw a posting from Jenn N. on facebook about Isagenix, now was the time for me!  

My first week of taking Isagenix I lost 4 pounds and 11 inches in a week!  I couldn't lose that in 6 months and I just did it in a week!  I than continued to use it for the next 30 days and felt amazing.  I had more energy than I have ever had and continued to lose weight without even trying at this point.  I stopped taking it for a couple of days just to see how I felt and to see if I noticed a difference.  I kid you not I did notice a difference I was tired coming home from school again no energy to work out and felt bloated again.  

So now I 'm hooked on these amazing products.  I drink 1-2 shakes a day, one as breakfast another as a snack or dinner.  My abs have never looked this good and my energy is through the roof!  My weight is at an all time low of 152lbs!  In high school I was a muscular 165.  The confidence this product has given me is wonderful and I just wanted to share it with everyone.  So if your reading this and think not yet now is not my time.  Maybe revisit your fitness goals in 6 months like I did, have you made progress?  Do you have the body you wanted?  If not I invite you to give Isagenix a shot, you never know it just may change your life. 

Stability Ball Workout

If you have a stability ball but don't know what to do with it besides crunches this is the workout for you. Most exercises below do 12-15 reps if your working on toning up.  Do 2-3 sets pending fitness level.

1. Push-ups

Rest your knees on the ball for beginners and more advanced put toes on the ball.

2. Wall sit or wall squat 

You can either sit and hold for 30 seconds to 1 minute.  Or you can do squats against the wall put the ball on your lower back.  This is easier to do if you have bad knees.

3. Plank into high pike

Only do this if you have a strong level of fitness.  If you have lower back issues do NOT do.

-Put feet on ball and body in a high plank position.  Than pull body upwards to a pike position and your booty should go up in the air. Than release back down and repeat. 

4. Chest Press on Stability Ball

Lying on ball hips raised to sky drop down arms to form a field goal and push straight back up over your chest.  Repeat.

5. Triceps Extension sitting on Stability Ball

Sitting on ball drop arms down and up.  Keep elbows facing forwards and drop down pull up using the back of the arms.

6. Plank on stability ball

There are two options for planks.  Put feet on stability if you want more advanced option. 2nd picture is also challenging you put forearms on stability ball.  Hold 30 seconds-1 minute.

Get those Bikini Abs!

Here is a great workout to help tone up that mid-section to get those abs in tip top shape for swimsuit season!!  Preform each crunch for 15-25 reps depending on your fitness level repeat 2-3 times again depending on your fitness level.

1. Side Plank- You can do this exercise on your toes or bend knees to 90 degrees and keep hip off ground.  Hold for 20-30 seconds.

2. Criss-Cross Crunches- Not to be confused with a bicycle.  Lift up using your shoulders to get to your knees not your elbow.  That will intensify the stretch in the abdominals and give you more of a burn.

3. Heel-to-toe crunch- Lift your shoulders from the floor slowly; keep your eyes on the ceiling as you move. Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.

4. Supine Leg Crunch- Slowly alternate lifting one leg until it points towards the ceiling, then the other. (Lifting each leg once counts as a single rep.) Remember to breathe and keep your shoulders lifted from the mat throughout your set.

5. Double Crunch- Lie on your back with your knees bent to 90 degrees and calves raised parallel to the floor. Contract your abs to lift your upper back from the floor; at the same time, raise your hips from the floor to direct your knees towards your chest. Slowly lower and repeat.

6. Plank- I like to end my workouts with a plank hold.  30 seconds to 1 minute.  To modify you can always do it on your knees. 

*To make it advanced you can pulse your leg up and down 15 seconds each leg.

How to get a bountiful booty

Ladies I am mostly talking to you right now- but butts are as trendy today as ever.  Everyone wants a nicely shaped backyard.  How do you go about getting one?  Well if you have a flat behind there are exercises you can do to help enhance your derriere.  I personally had not so round of a rear end a few years ago but after putting in work at the gym I most say my Kiester is looking rounder and more muscular.  Here are exercises below you can do to enhance your gluteus maximus and minimus.

                                                         

1. Split squat lunge-  Example is pictured above.  Now if your balance is not the best please do this on a stationary bench.  A. Place one foot on the bench the other a stride length away from the bench or stability ball  B. Drop your body weight straight down making sure knee does not go past toe.  C. Stand back up and repeat same leg.  2 sets- 10 reps each leg

2. Bridge-  A. On your back have your body in one straight line.  B. Push up with your heels raising your booty as high off the ground as you can.  C. Hold for 30 seconds or you can drop down and push yourself up 15 times.  Repeat 2-3 times.  To intensify this exercise you can hold a 10lb plate on your abdomen/pelvic region. 

3. Squats- That is right a basic squat will work that rear.  A. Sit down like you are sitting in a chair push up using your heels. B. Make sure your knees never go past your toes.  -To make this harder use dumbbells  Preform 2-3 sets- 10-12 reps

4. Step-Ups- You can use a step if you have one handy or a bench at the gym.  If you are at your home a sturdy chair or an actual step.  A. Step up onto the bench/step with one leg and step down using opposite leg.  B. Push up through the heel as you step up activating your glutes. - To make harder use dumbbells.  Preform 2-3 sets- 10-12 reps a leg. 

5. Plie Squat- If you are working on your butt push up through your heals if you want to work inner thighs push up on the inside of your foot.  A. Your feet should be slightly wider than shoulder width apart.  B. Sit back into your heels and stand back up.  - As always to intensify use weights.  Preform 2-3 sets 10-12 reps.

6. Deadlifts- This is an advanced exercise- if you have low back issues do not do.  It may look easy and you might not feel anything when you do it but when you wake up the next morning and realize your hamstrings and glutes are on fire this is why.  A. Start standing up right with weights in front of quads.  B. Start bending forwards weights dropping to shins or floor with a slight bend in your knees.  C. Pull up using the backs of your legs (hamstrings and glutes).  2-3 sets- 10 reps

7. Hamstring Curls with Stability ball- The picture shows this exercise with one leg raised that is the advanced option you don't need to do that.  Again lower back issues be careful.  A. Starting with your body straight put both heels on the ball.  B. Pull the ball in towards your butt using your hamstrings (back of the legs) C. Lengthen back out to where you started.  - You may need to adjust the ball position doing this exercise it is totally fine and normal.  2-3 sets- 10 reps

8. Kneeling cable kickback- If you do not have access to a gym or cables you can do with a band at home if you have one.  A. Put cuff around ankle and hands firmly on bench along with the knee that will not be doing the work.  B. Try to keep leg straight and push back straight out behind you.  C. Keep leg straight and bring back in. Repeat. If the weight is to heavy your form will be compromised you do not want this.   2-3 sets- 10-12 reps a leg. 

This is a great booty workout that will have your rump looking fantastic in no time- Enjoy!!