Get a Better Booty

Who doesn’t want a firm and tight butt?  I think everyone wants that butt than looks lifted and great from every angle.  Just like with abs, to show of your hard work you need to reduce the fat over all that muscle.  But what moves do you need to do to target the glutes and sculpt your butt? 

Some women have spent $6000-$7000 on surgery called the Brazilian Butt Lift.  But you don’t have to go under the knife and go broke in the process. 

Brazil Butt Lift is a workout program led by native Brazilian Leandro Carvalho, a former ballet dancer, that uses cardio, dance and sculpting moves to work your rear from every angle and give you a firm, lifted derriere.

Top supermodels, including Alessandra Ambrosio, have been trained by Leandro and he uses the same exercises here.  “It’s all about the angles,” as Leandro likes to say. TriAngle Training works the butt muscles from multiple angles, including your hamstrings and the “heads” of the muscles, the parts that attach to the pelvic bone (which provides support between the upper and lower parts of your body). This is what gives the lift and curve that every woman wants. And unlike other exercise programs that develop the butt muscles, Leandro’s won’t bulk up your thighs.

Here are 6 moves Leandro developed to help sculpt a better booty:

Double Diamond and Super Diamond. Begin with your heels together and toes apart, feet externally rotated. Rise up onto your toes, and then slide your heels together so they are touching. Next, bend both knees, lowering your glutes down towards the floor. Keep your chest lifted, abs engaged, and your hips slightly tucked under. Continue to bend and extend your legs, never allowing your heels to touch the floor or your glutes to go lower than knee level. After 10 repetitions, open your feet up wider than your shoulders (still externally rotated), lift your heels,   and bend your knees until your glutes are parallel to the floor. Bend and extend 10 more times, always keeping your heels up. Repeat twice more. Area Targeted: Glutes, adductors

Squat. Begin the squat holding a dumbbell in each hand. Stand with your feet shoulder-width apart. Bend your knees, lowering your glutes down and back to knee level. Keep your chest lifted, shoulders down, and abs engaged. The movement should start in your bum bum. If you’re having a hard time with balance, Leandro says to “keep your heels very heavy and just go as far as you can with good form.” Do 20. Areas Targeted: Glutes, hamstrings, quadriceps

Stationary Lunge. Start in a staggered position, right foot forward, left foot back, holding a dumbbell in each hand. Keeping your chest lifted, abs engaged, and shoulders down, bend both knees so that you form a 90-degree angle with both legs. Make sure your right knee is directly over your right ankle, and your left knee is hovering just above the ground. Next, extend both knees and straighten half way to the top, and then lower back into the lunge. After 10 reps, do an additional 10 reps using the entire range of motion, top to bottom. Switch sides and repeat. Areas Targeted: Glutes, quadriceps, hamstrings, calves

Deadlift. Start the deadlift with feet in a hip-width parallel position, holding a dumbbell in each hand. Roll the shoulders back, lift the chest, pull the abs in, and put a slight bend into both knees. Next, hinge forward from the hips with a flat spine, and slide the weights down the front of your legs. Once your torso is parallel to the ground, squeeze your glutes and return to standing. Do 20 reps. Areas Targeted: Glutes, lower back, hamstrings

Legs Arabesque. Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, straighten your legs, and with flexed feet lift both legs up towards the ceiling. Complete 20 reps. Beginners should do this without weights, intermediate users could wear 1-pound ankle weights, and advanced users can use 5-pound ankle weights. Areas Targeted: Glutes, hamstrings

Frog Legs. Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 20 times. Beginners should do this without weights, intermediate users could wear 1-pound ankle weights, and advanced users can use 5-pound ankle weights. Area Targeted: Gluteus maximus

If you want a better butt in 30 days, you need a targeted workout program.  http://www.teambeachbody.com/shop/-/shopping/BrazilButtLift?referringRepId=1159906”>Click here to get more info!

 

Finding Motivation

Getting motivated to work out can sometimes be a challenge.  I do know that just seeing results can be motivation enough.  Once you’ve looked in a mirror and noticed a change, or stepped on the scale and seen you’ve lost a pound or two, or maybe you’ve noticed your clothes fit a little looser, it can almost become an addiction.  You want to keep going with it to see how much more you can accomplish.  But there are always those that don’t see immediate results or maybe you’ve reached a plateau.  How do you get past that?

I’ve known people who have tried to bite off more than they can chew, so to speak, and find they just can’t keep that up for long.  A friend of mine tried beginning running a couple miles a day after being a couch potato for years.  It didn’t last very long at all before that was completely given up on.  That’s why I recommend either the app listed in my previous post (Running for Weight Loss) or the chart in the same post to gradually begin a running program.  Another suggestion is to do workout videos that offer a moderator.  If you follow the person demonstrating beginner moves you can gradually do more and more as you get stronger.  Maybe you’d only need to follow the beginner/moderator on some moves only.  You can only do what YOU can do.  But again, after a while you’ll realize how much stronger and more limber you’re getting and start to see changes in your body.  That can be motivation alone to keep up with it.

Make it fun.  If you look at working out as a horrible chore you have to do it’s easy to talk yourself out of it.  So look for workouts that are fun.  Maybe dance is your thing, or kick boxing.  Maybe instead of a boring treadmill you might enjoy an elliptical more.   Instead of running or hiking maybe pull out your bike and take a long ride. Switch it up and split your time between various cardio machines.  Variety has always been important to me.  I can get into a rut easily and like variety and change.  Plus, you can experience greater results by keeping your muscle groups guessing.   Do different types of workouts on different days.  

Having a friend or group of friends to workout with can also be a great motivator.  You can hold each other accountable.  Maybe one day when you’re not feeling it, you just want to lie on the couch and watch tv all day, one of your workout buddies can get you up and out the door.  The apps listed in my previous post, Fitness Buddy and Runkeeper, can also allow you to work with your buddies.  Having a dog is a huge motivator to get out and walk or run.  If you have a dog, don’t just walk him or her to a bush to do their business in.  Take them on a good long hike. If you don’t have a dog, you can always volunteer to walk others’ dogs or maybe volunteer to walk dogs at the animal shelter.

 Later this month on my Facebook page ( http:://www.facebook.com/Fitnessforallwomen) you’ll be invited to participate in a challenge.  Pick the workout or workouts that work best for you.  Maybe it’s one you’re already doing or maybe something new you’d like to try.  Motivate and hold other challenger participants to stick with it and they will do the same for you.  It’s fun and a great way to make new acquaintances.  Details coming soon.

We all have those days when you just can’t get it going to workout.   I for one know what it’s like to have fully intended to workout at the end of my work day but after 12 hours or more on my feet, I just can’t follow through.  All I can manage is to change out of my uniform and collapse on my hotel bed some days. I don’t beat myself up over that.  I just consider it a “rest” day and you NEED those.  But I will make an appointment with myself to do it the next day.  The same way I will make sure I make it to my doctor’s or dentist’s office for an appointment I have with them, I will do what I need to and complete my workout appointment.  If I know I have something fun ahead that will continue to help me get into the shape I want to be in, I’ll be motivated enough to follow through.

Whatever your particular issue is, address it.  Boredom, monotony, not getting results you want, needing more encouragement?  Whatever it is, figure that out and find the solution that works for you. Keep in mind: an object at rest tends to stay at rest but an object in motion tends to stay in motion.  Once you get yourself going it'll that much easier to keep going.   Remember this time it’s for YOU!!

Running apps

There are many apps you can download to help you start an exercise program. These are some that I use:

Runkeeper https://runkeeper.com/running-app
Aaptiv http://www.aaptiv.com
Fitness Buddy http://www.azumio.com/s/fitnessbuddy/index.html
Running for Weight Loss http://www.redrockapps.com/apps/weight_loss

Some offer a free trial and then begin charging a monthly fee. I believe it can be worth it if you’re using it regularly and it’s helping you. Running for Weight Loss allows a beginner to begin a running program beginning with walking and jogging for intervals. It allows to you to crosspost with Runkeeper which is nice since I’ve found using both apps simultaneously doesn’t work well for me. If you aren’t interested in paying, feel free to download my chart below. If you stick with it you can be a runner in weeks. Alter it to suit you.

Who wants to take the 30 Day Abs Challenge with me? Today I'm starting with Day 1.

Pilates and Yoga Combined!

One of my new favorite workouts in Piyo, which is a combination of Pilates and Yoga created by Chalene Johnson. Although I love weight training and try to get in as much cardio as I can, there are many times that after a very long exhausting day, I just don’t have it in me. Many times maybe I do but I don’t have enough time. And those are the times I tend to turn to Piyo. At home I use the DVDs and on the road (I’m a flight attendant) I pull at my iPad and do it On Demand.

This workout is fun but also gives me the benefits of both yoga and pilates. It helps build stamina, strength and flexibility. The workouts can be as short as 25 minutes if time is a factor or as much as 45. Chalene Johnson is by far my favorite instructor. No weights are needed. Even though I’m not running or walking on a treadmill or on an elliptical, I’m still getting my heart rate up.

You don’t have to already be in great shape to begin doing Piyo workouts. As with all Beachbody workouts, there is a modifier showing you ways to do the moves if you’re just starting out. You can gradually increase intensity as you progress. Even though I stated above that I tend to do Piyo on my less energy days or less time days, don’t get me wrong. This work out kicks butt. It’s every bit as effective as sweating it out in the gym. And I feel really really good afterwards.

I’ve found I sleep so much better when I’m working out regularly. It’s so easy, though, to find excuses not to workout. No time? Well, I bet you could squeeze a 25 minute workout in. I sometimes find myself at a hotel with not the greatest gym in the world. Sometimes I honestly just don’t feel like going down to the gym. There are times when I’m home I really don’t want to drive to the gym and have to wait on equipment. As stated above, sometimes I have just worked a day that could be as long as 15 ½ hours (trust me, I try to avoid that as much as possible but it does happen from time to time). Sometimes I have a short overnight at the hotel or maybe my time at home is limited. But I can find time to do a 25 minute Piyo workout. Like many, boredom with the same routine over and over can be another excuse. I never get bored with On Demand.

So I highly recommend you check out Piyo. I think you’ll like it too. Click

here

Cellulite is a myth

Really?! Tell that to my thighs. But really the dimpled skin and the cottage cheese looking thighs do exist but the cause it's actually not fat. The cause is the connective tissue called fascia. The fat cells are bound by this tight connective tissue and as the fascia becomes tight and constricted it can stick together and pull the skin into debts and craters. The fat below it will push through. Imagine a marshmallow pushing through a chain link fence. People spend a fortune on lotions, creams, injections and expensive treatments in a spa doctor’s office. Creams and lotions won't work because they aren't addressing the true cause. Below is a picture of what fascia looks like

Well I found something that works, the FasciaBlaster and it’s around $90. I’m not an expert in connective tissue but I do know of someone who is: Ashley Black. She has clients who are A-list celebrities, fashion models, athletes and many more. She is the pioneer of the industry. So I bought one and put it to the test. I’m sorry to say I don’t have before and after photos to show because I’m far too vain to have taken photos of my dimpled thighs! But if you click here http://www.fasciablaster.com you can see many before and after photos and you’ll be amazed at the results. I bought both the full blaster for $89 and a mini for about $40. I keep the full one at home and take the mini with me on my trips for work. It fits easily in my suitcase. I use coconut oil in conjunction with it.

I can tell you I wasn’t anywhere near as bad as some of these but I did see results quickly. At first I experienced pretty bad bruising and at first it worried me a lot. But then I did some reading on Ashley’s blog about how the bruising is part of the process. The bruising didn’t last long and really wasn’t all that painful. I would call it more just uncomfortable. It hasn’t come back except if I work extra hard in an area that hasn’t been treated much recently. And in that case the bruising is localized to that area.

You owe it to yourself to check it out if you have a lot of cellulite. These fascia distortions also can cause pain and discomfort so check it out. I don’t represent Ashley Black or get paid or anything to endorse her products. I’m just telling you honestly that the FasciaBlaster has worked for me and I do recommend it.

10 important things to do to get a flat belly after 40

As we get older keeping your belly flat becomes more and more difficult, especially after menopause. Decreased hormone production is one of the primary culprits. Stored fat can now move to the belly instead of the thighs and hips. Belly fat is more than just a cosmetic concern, though. It is also linked to diabetes, heart disease and can even add fat to bone marrow and reduce bone density. But we can combat this by making a few lifestyle changes.

1. Start eating six smaller meals a day, about two or three hours apart. Eating more frequent meals help to suppress hunger, stabilize blood sugar and can help build metabolically active muscle. This technique helps elevate your metabolic rate which declines as we age.

2. Eat more lean proteins such as fish, turkey or chicken. For carbohydrates, choose oatmeal, brown rice, whole-grain breads or pastas and fresh fruits and vegetables. Don't forget healthy fats from sources like flaxseed or fish oil, avocado, natural peanut butter or olive oil. Select clean foods that do not readily store as body fat which is important as our metabolism slows and our bodies tends to store more fat with fewer calories.

3. Increase your protein intake. Taking in more protein fights the metabolic decline and muscle wasting that occurs as we age.

4. Take in more calcium and dietary fiber. As carb intakes are reduced, fiber intake can decrease as well. Consider a fiber supplement. Limit sodium intake, especially if you have high blood pressure, to keep from storing excess fluid, which can hide a flat stomach with bloating.

5. A few hours of lifting weights a week can help build muscle in your body. Resistance training workouts three to five days a week is ideal. Weight lifting maintains strong bones, elevates fat-burning hormones, builds muscle and speeds up metabolism as well as keeping your metabolic rate up for up to 48 hours afterward. Some women think they'll bulk up with weight training but that is a myth.

6. Doing cardio workout for 30 minutes up to six days per week will increase stamina and burn extra fat, including that layer cover your flat ab muscles. You can do low-impact cardio, such as the elliptical machine, swimming or walking on the treadmill.

7. Ab workout exercises such bicycles and crunches are very helpful. You can use a medicine ball and do trunk rotations to target the muscles of your upper and lower abs. Try to work your obliques as well.

8. Try to reduce your stress. I know, easier said than done! But try working less, fewer hours and finding healthy ways to bring down your stress levels. Yoga is an excellent workout that not only can work your body but also help you relax. Too much alcohol can increase cortisol level and increase belly fat, not to mention all the extra calories you're taking in.

9. Try not to consume caffeine after 6PM. Although caffeinated beverages can enhance fat-burning when consumed around exercise, caffeine can increase cortisol as well as keep you from getting a good night’s sleep. Quality sleep can help reduce cortisol levels as well.

10. Take time to "unplug". Those who spend more time plugged into technology (TV, smartphones, computers, etc) tend to be more stressed than those who don't. More stress = more belly fat, so if you want a trim belly start planning some device-free time each day.

Bottom line: getting and keeping a flat belly is not out of reach for you, even now as you get older. By just making a few small changes to your lifestyle you can start seeing sexy flat again. Eat well, avoid stress, get your cardio in to burn the fat on top of your gut, avoid the bloat, sleep well and keep your cortisol levels in check. Anything is possible if you put the effort in.