Exercise Move of the Day
This is one of my favorite moves to target the glutes AKA the butt.
Try 15 – 20 repetitions on each leg for 3 sets. Give it a try and add it to your next workout.
Love, Live and Sweat Every Day!
How to keep your produce fresh
How many times have you gone to the grocery store or farmer’s market and bought organic fresh fruit and veggies only to bring them home and they go bad before you eat them? I can not count how many times I’ve had to throw away produce.
You want those raw healthy vitamins and minerals from your food, however, the downside of fresh organic produce is there is no shelf life. If you don’t eat it within a certain amount of time (usually within 3 days or so) it begins to wither away. My solution is really very simple and I wish I’d thought of this before.
Freeze it! Unless its spinach or other green leafy vegetables that I want to eat fresh, I cut them up and freeze them. You can even find some things already cut and frozen in your local grocery store. It makes cooking and meal prep a breeze. The produce was bought fresh and once you dice them up, put them in a freezer safe bag, you’ve now added shelf life to your produce and you’ve done it without using any preservatives.
Frozen fruit and vegetables allow you to bulk up without the worry of them going bad, can cut your meal prep time down and prepare dinner for the family faster. I just got a bunch of organic carrots (fresh from someone’s garden) way too many for me to eat in one sitting that I washed, chopped up and put in the freezer for another day. You know those store bought carrots are peeled with chemicals? I’ve avoided all the toxic exposure with my fresh ones. I’ve been able to make all types of healthy meals by incorporating frozen ingredients.
Try it out and see how it works for you. You may not like some things frozen but you’ll have to figure out which ones don’t work well for you.
Live, Love & Sweat Everyday!
How to Get a Bigger Butt with Exercise
Have you been trying to get a bigger butt? Not sure what to do at the gym or at home? What’s with this big bubble butt craze anyway? Let’s discuss this latest obsession and the realities that come along with it and how you can enhance your booty with exercise.
Lately, everyone wants an enhanced behind. Women have become totally obsessed with their butts. Actually, they are more obsessed with enhancing the size of it. My opinion the cause of this obsession is the media. It’s just about everywhere you look on tv and in magazines. Rappers rap about it. In some communities it is the most prized possession appearance wise that a man fantasizes about. The media focuses on celebrities with a nice backside, but what constitutes for a “nice” one?
You have some women and men, who go to extremes to expand their curves, opting for surgery. The repercussions of surgery is the down time it requires to recover. It takes at least 90 days for your butt to set. Yes, set like a bowl of jello to take the shape of its mold. The new fat has to set in place and to do that a body shaper must be worn day and night, with exceptions to baths, for 6-8 weeks. Not to mention some of the fat deposited may not stay. You can not sit on it, especially in the beginning. Mostly, because it is swollen and you don’t want to pop those stitches. Then over time you don’t want to sit on it because it can flatten the appearance of your new booty.
Some women have even gone to low-budget home-grown surgeons, who inject harmful fillers into their backsides, causing infections and even death. Would you go to such extremes to have a booty that’s to die for? It’s a risk some are willing to take. My opinion, work with what you have and enhance it thru exercise. Here are my top 4 exercises to enhance your booty.
1. Squats – believe it or not this targets your legs more than your butt. However if you go low enough you can get more of the butt to engage. I don’t recommend going down for a deep low squat for beginners or people with knee issues. Here’s how you squat. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also cross your arms. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Let your lower back arch slightly as you go down. Go down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Push through your heels to bring yourself back to the starting position. Repeat 15-20 times for 3-4 sets
2. Lunges – I prefer walking lunges to stationery lunges. It engages the glutes or booty more. Especially in the lower glutes where that line is between your legs and your butt. Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Then step together and repeat on the opposite leg. To do stationery lunges just step back and alternate between legs or repeat on the same leg 15 -20 reps for 3-4 sets.
3. Donkey kicks – Get on your hands and knees, with a flat back. Lift one leg up behind you while keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling. Repeat 15 – 20 times on each leg for 3-4 sets.
4. Bridges – Bridges are my #1 favorite and most targeted booty exercise. Lie on your back with your knees bent and your feet flat on the floor. Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your body back to the floor. To intensify this exercise, raise one leg straight into the air and alternate sides. Try doing 3-4 sets of 25 to start and increase repetitions or add weight.
You should feel your booty burn and have a nice sweat going by the time your done. If you don’t then you should increase your reps. Always stretch if you can after a workout. Don’t forget to hydrate with water.
Continue to do this regimen 2 – 3 times a week. Gradually add weights and you will see an improvement in your buns.
Live, Love and Sweat Everyday!
Hi there! Allow me to reintroduce myself. Yes, reintroduce because this is not my first rodeo, meaning, this is not my first time blogging. My name is Detra and I’ve had a blog before, used mostly to promote my fitness classes, however, I am coming back with a different perspective. I am a certified Personal Trainer and nutrition counselor. I am not a doctor and I do not claim to know everything about health and fitness, however, I am constantly learning and expanding my knowledge on the subject of health/fitness, beauty and life. My goal is to help you live, love and sweat every day.
I have been passionate about health and fitness since high school. I was a cheerleader and ran track, being an athlete I was focused on improving times, staying hydrated, improving form and technique, etc. Oh and graduating so I could move out my parents house and go to college, LOL! After high school I attended college where I also ran track and briefly danced with the band. Once I graduated from college I continued to workout and found myself wanting to help others do the same.
My initial approach was personal training at gyms/studios and after a while that became monotonous. Then I decided to go out on my own and freelance, I had my own boot camps, fitness classes and blog. Then that is when my life changed becoming a wife and mother with new responsibilities, life has become totally different and now I can understand the challenges most of my clients had to face every day. I put my personal training and blog to the side, to focus on my new life. After adjusting to new life experiences, I took a look at what I was blogging and wanted to do more than promote a few classes here and there.
Over the past 12 years I’ve learned a lot. Instead of promoting classes and trying to get people to sign up for health products thru multi-level marketing companies, I want to provide information, tools, tips and techniques to help others improve their quality of life. I would like to help someone improve or change the way they think, look and feel about their health, their life. You have to take care of yourself before you can take care of anyone or anything else. I know it sounds cliche-ish, but it is true.
I hope that something I share will help you Live, Love and Sweat Every day!
Please be patient… rebooting!