Monday, May 27, 2013

Help! I need a BUTT LIFT workout!


So, summer. Swimsuits and short shorts. Gravity really has a wicked way of finding those of us who are over 40. I found a nice booty lifting workout one day while wasting time on pintrest, I decided to try it and then, I had to tweak it. So here it is. I've been doing this 2-3 times a week for a few weeks and appreciate the soreness I feel for a few days later. Soreness=progress;). I've been butt focused for over 2 years after I realized that I became so lean during fitness comp training that I started to look like a 13 year old BOY and wanted some healthy womanly curves. So I have added  this program to my already extensive glute/legs training. 

Do this 2-3 times per week!
Add this to your regular cardio and resistance training workout.


30 Butt Kickers
10 Squats
15 Plie' Squats
(I use a 30lb dumbbell or kettle bell, really focus on squeezing the glutes at the top of the motion!)
20 Donkey Kicks (ea. leg)
10 Fire Hydrants (dirty dogs ea. leg)
10 Squats
15 jump squats
20 Bridges
(focus on really really squeezing at the top)
10 single leg bridges (5 ea. leg)
20 walking lunges ( add barbell if available)
10 squats
10 plie' squats (with dumbbell if available)
10 fire hydrants (ea. leg)
20 donkey kicks (ea. leg)
30 butt kickers

repeat one more time~with minimal rest between exercises to intensify fat burn!

***great form is really important to avoid injuries. A great website to view demonstrations of many exercises is***

Sunday, May 26, 2013

A Salad To Die For!

Mixed Baby Spinach and Kale Strawberry Poppy Salad

This super delicious salad is becoming a house favorite! I found this recipe through It is perfect for the summer months and even beyond! 


1 tbsp red wine vinegar
1 tbsp cider vinegar
2 tbsp olive oil
1 tsp minced shallots
1 1/2 tbsp honey (I go for raw)
1/2 tbsp poppy seeds

5oz organic mixed baby spinach and kale (or just baby spinach)
1/4 cup slivered almonds
2 cups sliced strawberries
1/4 cup Gorgonzola 

Now Do It!:

Place all of the dressing ingredients in a mason jar and shake and throw in the fridge.

In a big ole salad bowl, combine all of the salad ingredients and toss. Add dressing and toss again.

Servings: 4, WW pts is approx 5, Calories 198, Fat 14 g, carbs 16.5 g, Fiber 3.5 g, Protein 5 g, Sugar 12.5 g, Sodium 144.5 mg, Cholesterol 10 mg