Build A Better Backside

Here a just a few exercises to help shape your Gluteal muscles.

Starting Position:  Plank Position with all muscles engaged

Alternate Leg Lifts holding body in a firm plank position

Starting Position: Curtsie squat with hips square

Lunge same leg outside, keep weight on inside leg and hips reaching back

Starting Position:  Heels together, hips elevated and open, elbow plank position

Engage glutes and raise legs upwards, core stays still and solid

Perform 3 sets each of these exercises with 12 reps slow followed by 12 reps fast.

Exercise motivation is different in men and women

 Just finding the will, desire and time to exercise can be hard.  It is scientifically proven that exercise can prolong our lives but many are obese.  We all know what we have to do to stay healthy and yet we just can’t make ourselves.  Motivation is the key to consistently exercising and ultimately improving our health.  Understanding that men and women are usually motivated in different ways may help us overcome some of the road blocks that keep us from working out. 

• Women are generally pushed to stay active so that they feel good about themselves.
• They want to have a better body image and exercise to fix a certain body part. 
• They are more in touch with their bodies and use the mind-body connection to find good health. 
• They exercise to maintain the energy they need to face the day-to-day demands. 
• They don’t mind exercising in groups or classes and love the camaraderie and friendships
• Tend to work their lower bodies to lean down
•  
• Men generally focus on strength training and muscle gain.
• They are motivated by measuring strength increases.   
• Love to compete whether it is with themselves and their weights or with others
• Tend to avoid group or choreography based classes
• Tend to work their upper bodies to bulk up

The lists above are just general gender tendencies and may not exactly fit into what personally motivates you.  The more we learn about what makes us tick the more success we will have. Try new things that will keep your workouts fresh.  Staying excited about the same thing over and over doesn't work.  Change up your workout routine every 4-6 weeks.  You have to mix things up.  Your body adapts to the same stimuli so you need to challenge your body in different ways. 

 Also an educated exerciser will be empowered and motivated to keep exercising.  Know that your physiology doesn't change from the waist up or the waist down.  Women need to work their upper body and definitely add strength training to their workout routines. Women don’t have to bulk up when using weights.  Men don’t avoid your lower body.  Be adventurous and try some group classes.  

Find what makes you tick and then grow from there.  Never stop finding reasons to exercise.  Your longevity depends on it.

Dirty Thirty Workout

This is a fun but intense workout.  There are two exercises per round.  One is more cardio based and the other is more strength based.  On the cardio side we are working on quicker movements and on the strength side we are working on more controlled movements.  The person or group performing the strength exercises are in charge of the length of time at each station.  The strength movement is performed 30 times hence the name "Dirty Thirty".  The cardio group just keeps repeating their exercise until the strength group is done. Switch roles three times before going on to the next  set of exercises.  I have included pictures  with the exercises we used today.

Round One
1.  Walking lunges with bar (Alternate Legs)
2.  Bicep curls on BOSU with band

Round Two
1.  Stairs
2.  Grasshoppers (Side to side is just counted as one of your thirty)

Round Three
1. Jumps on and off of Step or BOSU
2.  Kettlebell Swings

Round Four
1.  Spinning in upright position
2.  Pull Ups

Round Five
1.  Ab Crunches on Ball
2.  Prone Plank on Ball (Circle arms 15 one direction and 15 other direction

Walking Lunges.  Thanks to my lovely fitness model

Bicep curls on BOSU

Another view of bicep curls on BOSU

The Grasshopper performed by my lovely fitness models Jeanette and Tami

Stairs-Just in case you didn't know what I meant.  Performed by my other lovely models Michelle and Sue

Another pic of the "Grasshopper"

Kettlebell Swings

Jumping on and off of a Step

More Kettlebell swings

Pull Up or Spinning- The Pull Up person is the counter

More Pull Ups and Spinning-Try and stay standing on the bike

Two are performing the crunches and two are doing the plank with elbow circles 

Good times had by all.  Let me know if you try this.

Some Days You Just Have To Laugh At Yourself

Long night-Food Poisoning, Long Morning-Too much to tell, Long Day, Didn't notice until 2 PM that I had on different shoes.  Oh boy.  Just have to laugh.

How Exercise Can Boost Your Immune System

Here is the link the the ABC tv segment.  I love sharing information with everyone.

http://www.abc4.com/content/news/dailydish/story/Exercise-to-Boost-Your-Immune-System/5L1JzYeldEKadIdvXPBe4g.cspx

Fresh Mango Salsa

This is always a popular dip and soooooo easy to make

3 Ripe Mangos, Cubed
1 Lime, squeezed for juice
1 Tbsp Cilantro (Or to taste)
1 Tbsp red onion, chopped fine (Or to taste)
1 Tbsp green onion, chopped fine (Or to taste)

Mix together and enjoy

Snap Pea Salad with Radish and Lime

Makes: 4 servings, about 1 cup each

Active Time: 25 minutes

Total Time: 40 minutes

INGREDIENTS

• 8 ounces sugar snap peas, trimmed and halved (about 2 cups)
• 7 ounces yellow wax beans, trimmed and cut into 1-inch pieces (about 3 cups)
• 3 tablespoons lime juice
• 2 tablespoons extra-virgin olive oil
• 1/2 cup chopped fresh cilantro
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 bunch radishes, trimmed and thinly sliced (about 10)

PREPARATION

1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 4 to 5 minutes. Transfer to a baking sheet lined with paper towel. Steam wax beans until crisp-tender, about 5 minutes. Transfer to the baking sheet. Refrigerate until chilled, about 20 minutes.
2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add radishes, peas and beans; toss to coat. Serve chilled.

NUTRITION

Per serving: 110 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 9 g carbohydrates; 2 g protein; 3 g fiber; 157 mg sodium; 140 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 1/2 fat (mono)