Butt Sculpting Workout *Yoga Inspired Moves*

youtube video version

Hey Everyone!

I’ve been working hard on getting a video library to you by January 2014 but until then, here’s a sneak peak from one of my butt sculpting workouts.  Each movement in this routine is inspired by yoga and while the primary muscles you’ll work are in the lower body, the core is the secondary focus.  So enjoy this ‘below the waist’ toning workout!  If you have weight loss needs then add 30min of cardio before this workout to ensure you’ll get the burn you need.

Print this out and grab a girlfriend to do these moves with!  You wont need any equipment so you can do this workout anywhere.  Get moving Ladies!

*Do 2-3 sets and 10reps of each exercise.  Rest for 60sec before you move on to the next exercise.

1)Rising Pliea Squat

-Stand with feet wider than hips, toes turned out
-Press through the inside of your feet (through big toe) and lift heels up
-Keeping chest lifted, push knees back and lower into a squat
-Rise up, lower heels. That’s one rep!
*you should feel this work from your inner thigh through your inner knee and through your big toe.

Pliea Squat w Heels Lifted

2)Kundalini to Standing Split

Kundalini to Standing Split

3)Chair Pose to Leg Extension

Chair Pose w Leg Ext.

4)Thigh Shaper

Thigh Shaper

NOW TAKE IT TO THE MAT…

5)Side Lying Plank, Punch & Kick *10reps Rt., Lt.

-Ly on your Lt. side and push yourself up into an assisted side plank (make sure your elbow, hips and knee are in the same line)
-Round spine and reach Rt. elbow to Rt. knee then punch Rt. hand and kick Rt. leg out.
*as you kick out, push hips forward and feel the extension coming from your hips and pushing through your heel.

Side Plank, Knee & Elbow Touch to Punch

6)Hip Bridge Pulse w/ Leg Lifts*10reps Rt., Lt 

-Ly on your back with knees bent, feet flat and heels hip distance apart
-Lift hips up into bridge position now extend your Rt. leg to the sky
-Lower hips to ground and lower the Rt. leg over the ground simultaneously.
-Lift hips and leg to staring position. That’s one rep. Complete 10reps on this side before switching.

Hip Bridge Leg Lift

7)Cobra Lift & Sculpt

-Ly on your stomach, squeeze legs together, push hips into ground, bend elbows toward sky and place hands on either side of your chest
-Now open your chest and lift into cobra
-Anchor Lt. leg, lift Rt. leg and feel the extension stretch from your Rt. hip through the toe. Hold 10sec. Release.
-Now lift back into cobra, this time lifting both legs off ground.
-Squeeze your legs together and then open them up, continue this movement for 10 reps.
*squeeze inner thighs and inner heels toward one another
-Lower back to starting position, then lift and hold Lt. leg up
-That’s one rep!

Cobra Leg Lifts and Squeeze

My Skinny Tailgate

Are you fanatic football lover who never misses a tailgate or social gathering on the weekends?  If so you may be interested in some tips to keep yourself from looking like you drink as much beer and eat as much cheese dip as you do.  Life is good and should be lived to the fullest but there’s got to be some balance between indulging and restricting yourself from what you’re craving.

Here’s what I like to serve up during my tailgate parties.  Most of the food is ‘skinny’ but it sure doesn’t taste like it.  Enjoy!

SKINNY tailgate

Creamy Dips

Make your own creamy dips by pureeing white beans with onion, garlic, and Parmesan cheese and black beans with green chiles and cumin. The calories and fat are significantly slashed, plus you get a fiber boost with each serving. Use fresh veggies as dippers for a nutrient-rich way to scoop up these delicious dips. Or, just buy hummus;)  They make delicious lentil hummus now too!  Black bean dip is another great store bought option.

Cowboy Caviar

Cowboy Caviar-2

Variety Skewers

I use small skewers (about 4″ long) to make all kinds of skinny and crowd pleasing  appetizers.  Just add one of each ingredient listed to a skewer.  Here are some of my favorite combinations: -Italian:  salami, small mozzarella balls, cherry tomato, green olive & artichoke hearts.  Drizzle balsamic vinegar and olie oil over skewers.  Garnish with parsley. -Turkey Club: deli turkey cut into cubes, cheddar cheese cubes, cherry tomato, bacon, small and sweet pickles.  *Cook bacon on a rack in oven on low heat to sweat out extra fat and to keep from getting stiff.   Serve with honey mustard. -Fruit: apple, grape, pineapple, kiwi, cantaloupe.  Drizzle with lemon juice to keep fruit fresh.

Munchie Mix

Fig&Walnut Munchie Mix

Buffalo Turkey Meatballs

People applaud me when I show up with these turkey meatballs at a party.  They’re spicy!  And satisfying too. Buffalo Meatballs

 

Sweet, Savory and SKINNY Pigs in a Blanket

Skinny Sausage in Blanket 021

 

Flat Bread Pizza

final

And lastly, delicious fall cocktails…

Bourbon Sour Follow these tips to keep yourself from gaining a beer belly this fall; 1) Drink a glass of water between your alcoholic drinks.  This works because it will slow your drinking pace down a bit and it will also keep you hydrated.  Alcohol is dehydrating so an 8oz glass of water between each drink will help your body find that balance it needs to function properly.  Also, alcohol is the first fuel to be burned as energy in your system, which will lead the rest of the calories in your system (mostly the carbs) to get stored as fat as they’re going unused rather than being burned as fuel.  So pace yourself and don’t drink too much because too much alcohol is no bueno for weight loss. 2) EAT!  Your body needs food while you’re tailgating because alcohol is essentially nutrient-free!  So eat colorful and fresh foods like fruits, veggies and lean protein too.  These foods will will help your body process the alcohol which will make you feel better the next day. 3) Workout 5 days a week.  This will keep you healthy and strong enough to withstand some of the junk you may consume during the tailgate.  Also, maintaining a healthy workout regimen will keep you from desiring foods that will keep you from reaching your fitness goals.