Build-A-Booty Part 2

Building a beautiful fit booty requires you to literally work your butt off, however, that doesn’t mean the process can’t be fun!  I love glute day!  Working out these large muscles challenges me to push my body, and I love that feeling!  I also enjoy the variety of exercises and methods you can use to train your glutes.

Working out with a friend that brings passion into her workouts helps keep it fun and challenging.  You see him or her hitting a certain number of reps, or practicing good form and it makes you want to push that much harder.

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practicing sassy poses with Sarah between sets;) LOL🍑🍑

My recommendations for the Build-A-Booty Challenge:

  1.  Train your glutes/legs twice a week.  For example, Monday and Thursday, just make sure to have enough days between to rest the muscle groups.  For another complete leg workout: https://healthyjustice.wordpress.com/2014/09/08/rockin-leg-routine/
  2. Warm up for 5 minutes with cardio and use the foam roller to stretch before starting.
  3. Practice the guides from Build-A-Booty Challenge Part 1:  https://healthyjustice.wordpress.com/2016/04/22/build-a-booty-challenge/

Here is a complete workout that Sarah and I did last week.

Hip Thrusts 4×12

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I like starting with this move to isolate and activate the glutes.  I wrap a pad around the barbell and use  large weights because it makes it easier to get into position.  A modification is to do a bridge on the floor.

Deep Squats 4×12

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My focus is on going deep and having a strong mind-body connection.  I choose a weight that allows me to get that depth while keeping good form.  A modification is to perform a squat on the smith machine.

Single Leg Press 4×8-10

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I don’t have to put any weight on the leg press for this exercise.  You can use the non-working leg to self spot if you need that little bit of help on the push up.

Superset the Single Leg Press with the Bulgarian Split Squat 4×10

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Make sure your working leg is positioned well enough in front so the knee tracks over the ankle.  Keep your chest lifted.  Think about pushing up through the heel so you will better activate your glutes.

Sumo Squat 3×15

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I like doing these between two benches to get more depth and recruit more glutes.

Superset Sumo Squat with Single Leg Deadlift

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I love heavy Stiff Leg Deadlifts more than anyone, but this exercise is challenging in a way that will wake up untapped muscle fibers.  Work your balance, core and different muscle fibers to get even the most stubborn glutes to grow.

A modification is to do this on the floor.  I stand slightly off center on top of the bosu ball.  

NOTE:  If you haven’t done single leg work, you’ve got to start working it into your training.  We all have one leg/side that is more dominant and stronger than the other.  Single leg exercises addresses those muscle imbalances and helps you gain even greater strength and power in your athletic lifts.

Enjoy your workout and make sure to stretch!💞

 

 

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Build-A-Booty Challenge Part 1

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The infamous “Tiller butt”used to be a joke in my family, especially among the cousins, as something we didn’t want to inherit.  My how times have changed and now that voluptuous booty is something that is desired!  I got what I wished for and didn’t wind up with the “Tiller butt,” so now I’m building it;)

Just to clarify, I’m not interested in getting a BIG BUTT as much as I’m interested in building a FIT BUTT! I think a nice round and muscular booty is attractive, so I’m a bit obsessed with training my glutes.

If you want a shapely fit butt then my Build-A-Booty Challenge is for you!

Here are the guidelines:

  1.  Go Deep!  When you are doing squats, go low and break parallel.  You are not engaging all the muscles of the glutes if you are not going low.  Lighten up the weight if that is what it takes for you to get it down.
  2. Work Hard!  The glutes are dense and thick muscles so you can’t play around with light weight and expect to get results.  Attack your training with intensity.  Go as heavy as you can while keeping perfect form.  Superset, dropset, and hit every plane of motion.
  3. Train Smart!  You are training hard and getting your muscles sore so rest is crucial. If you are continually tearing down the muscles with no rest they can’t come back bigger and stronger.
  4. Be Passionate!  When you are passionate about something you will find a way to overcome challenges and not let anything stand between you and the object of your desire.  Focus in and remove distractions.  When you are performing an exercise focus on nailing your form and squeezing your glutes.
  5. Be Patient!  Fit Booties aren’t built in a day or in two weeks!  I’ve been weight training seriously for ten years, and I’m still building my glutes.

I will be sharing workouts in the weeks to come to go along with your challenge, but for now make a mental shift and apply these guides in the way you approach your training.

033I’m available for personal and group/partner training as well as health coaching. If you have a lot of weight to lose and need support, that is my specialty.  I’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP. I can work with you locally or out of state. Send me a message, and I will be happy to share my services with you.

 

 

 

 

 

 

 

 

Protein Cheesecake With Coconut Whipped Cream

There are times when I want to indulge myself with a decadent dessert, but I don’t want the guilt or to sabotage all my hard work in the gym.  

So how do I have my cake and eat it too❔

I make myself this this delicious and healthy cheesecake.😍  It combines the rich and intoxicating sweetness that makes cheesecake so divine with ingredients that contribute to a building a lean physique.  

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Healthy Protein Cheesecake | Ingredients

  • 12 Ounces of 1/3 Less Fat Cream or Neufchâtel Cream Cheese
  • 12 Ounces Plain Greek Yogurt
  • 2 Large Eggs
  • 3/4 Cup Stevia
  • 1/4 Teaspoon Salt
  • 2 Scoops Protein Powder (I use vanilla whey)
  • 10-15 Drops Liquid Sweetener (Optional)
  • 1 Teaspoon Vanilla Extract

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Protein Cheesecake| Preparation

  1. Preheat oven to 325°
  2. Mix all of the ingredients together in a bowl for 1-2 min.
  3. Spray a 6’’cake pan with non-stick cooking spray and line with parchment paper.
  4. Bake at 325° for 25-30min then turn down the oven to 200° and continue baking for 50-60 min.
  5. Let cool in the fridge for a 4-5 hours, but it’s even better overnight!
  6. Top it with my coconut whipped cream, protein frosting, or BOTH! *See recipes below-:)

*If you want some variation from plain old cheesecake simply change the flavor of your protein powder.

Coconut Whipped Cream | Ingredients

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  • 1 can whole fat coconut milk- look for higher fat on the label!  (*if it isn’t whole fat the water will not separate)
  • sweetener of choice, optional
  • 1/2 tsp. vanilla extract

Coconut Whipped Cream| Preparation

  • Refrigerate your milk overnight
  • When you’re ready to make your whipped cream, flip the can over and open it from the bottom.  (this allows you to pour out the coconut water that set at the bottom of the can.)
  • Scoop out the coconut fat and put into a mixing bowl
  • Add your sweetener (I use 10-15 drops of organic stevia).
  • Use a hand mixer to whip up the cream for 1-2 min until it’s smooth and fluffly.

Protein Frosting| Ingredients

IMG_25673/4 cup plain greek yogurt; 1 tablespoon honey; 1 scoop protein powder; 1/2 teaspoon cinnamon (optional).

Crockpot Barbeque Chicken

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This healthy slow cooked BBQ chicken recipe is so good it will make you want to slap your mama!  It’s easy to make, budget friendly, and has plenty of flavor.  What I love about this recipe is that I always have leftovers so it helps me with meal prep for the week.

This is a family favorite in my home so I hope you  enjoy it just as much!

Recipe:

  • 5 Pounds of fresh Chicken Breasts (frozen is too watery)
  • 1/2 Cup  Light Italian Dressing
  • 3 Tablespoons Apple Cider Vinegar “With The Mother”
  • 12 Ounces BBQ sauce *here’s my homemade recipe-https://healthyjustice.wordpress.com/2016/03/19/homemade-bbq-sauce/ or search for the lowest sodium and healthiest BBQ sauce
  • 1 Medium Yellow Onion
  • 1/2 Teaspoon Crushed Red Pepper

How to Make Crockpot BBQ Chicken:

  1.  Trim the fat off the chicken breasts and cut them in half.
  2. Chop up yellow onion.
  3. Stir all the ingredients together in the slow cooker.
  4. Cook on High Heat for 3 hours.
  5. After 3 hours shred your chicken breasts with 2 forks.  Cook on high heat for 1 hour.
  6. Enjoy!

*recipe inspired by Derek Howes

Serving ideas:

  • Make a BBQ Chicken Sandwich
  • Make a wrap
  • Have it on rice
  • Put in on a salad
  • Have it with sautéed cabbage in coconut or olive oil with some sea salt and pepper.

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* Broccoli slaw would be great with a sandwich or a wrap.  Wellness Mama has a broccoli slaw that I love.❤️‍  http://wellnessmama.com/615/broccoli-slaw/