Booty Lift Work Out.

Women always want to lose weight but never want smaller breasts or a smaller bum.

News flash ladies... with lower body fat all around the fatty tissues on your bum and breasts are going to go bye-bye unless your genes are really really good and in that case Im just jealous!

Two things I would encourage you to do in this situation is first of all know that a lot of the time when your breasts go down in size it makes you look smaller all around.  A woman with giant breasts and a small waist generally isn't noticed for her waist... people only see one thing.  The other thing is if your feeling like your butt needs a little extra work then do work... Here are a few exercises I have been doing to get my booty back ;)

Booty Lift Work Out:
Hip-lifts 12 x 3
Deadlifts 30/40 lbs 12 x 3
25 jumping squats x 3
Sumo squats 25lbs x 3
Step-ups 30lbs 12 per leg x 3
Squats 30lbs x 3

My weight on various exercises changes more or less every few weeks.  This is part of a routine I have been doing for a few weeks and can already see a difference.  It will change again in a few weeks :)

I made a play list to give me the pump to drop my squat a little lower.



"Gym Booty" Playlist:
1. Night of your life - David Guetta ft. Jennifer Hudson
2. Anything could happen (Blood Diamonds remix) - Ellie Goulding
3. Wait - Adventure Club
4. What about us - The Saturdays
5. I dont like you - Eva Simmons
6. You're gonna love again - Avicii & Nervo
7. You make me float (Dinka remix) - Nora En Pure
8. Repeat - David Guetta ft Jessie J
9. Dont hold your breathe - Nicole Scherzinger
10. The night out - Martin Solveig
11. Still my baby - Wolfgang Gartner ft. Omarion
12. Take over control - Afrojack ft Eva Simmons.

Thank you for reading :)
I love comments and/or questions feel free to ask me anything, If I know the answer I would be more then happy to help.

Spinach, Salsa, Scrambled Eggs

Here's a perfect post work out meal, packed with protein and absolutely delicious!

Spinach, Salsa, Scrambled Eggs.

1 tbsp light olive oil

2 minced garlic cloves

2 eggs

2 handfulls spinach

2 tbsp salsa

1 tbsp light feta

1. Saute olive oil and garlic over med heat, about 5 mins.

2.  Add eggs and spinach, break the yolks and scramble the spinach into the eggs.

3. Add the salsa mixing well with the rest of the dish.

4. Once cooked plate the eggs and sprinkle with feta... now enjoy :) 

This recipe makes 1 serving and has 380 calories per serving.  To cut calories make this dish with egg whites and skip on the feta.  Its still yummy :) 

Getting Bullied At The Gym.

SUMMER’S STORY

One quiet evening a few weeks ago, I was going through some articles that I had written. I re-read one of the pieces a few times and wondered if I should post it on my blog. I decided against it, switched gears, and began searching the internet. After clicking a few random links, something caught my attention. "HAVE FAITH." For some time, my eyes were glued to the screen. By the time I looked away, I had decided to write the owner of the company whose website I had come across. It was time to share the article that I never had the nerve to post. 

Here is my story about getting bullied at the gym and what kept me going:

I’ve been going to the gym for years. When I started out, I was the chubby girl who had no clue what she was doing. I wore a men’s shirt and baggy pants because I was embarrassed and didn’t want the ‘fit’ girls to notice me. I kept at it; over time and with help, I lost weight and my body changed. I wasn't at the point where I felt good, though.

Like every human, I have ups and downs in life. Earlier this year I hit a low that was a result of a significant change in my life; I was struggling but I continued to work out. Some mornings it was everything I could do to get up early and go to the gym. It was around this time that I started noticing something different at the gym. I was getting looked at when I walked in. I’d smile but they would look away without smiling back. One day I saw a personal trainer pointing at me and when she looked back at her client they laughed. This kind of thing was happening regularly. One day another member pushed me as I walked into the shower. I was discouraged and felt like quitting. But I still wanted to be fit, to have a flatter stomach more definition, and more toning all around. These things don't magically happen.

During this phase, I had to pack up my place to prepare for a move; it was a stressful time. When I went to the gym one morning, I got scowled at by two girls who were in the entrance, chatting. After my workout, I went to my job and told my co-workers I wasn't going to work out anymore. The next morning I prayed. Some people ask God to for a nicer body or ask Him to make them lose weight but don’t want to do anything about it themselves; they think these are is a reasonable requests. I thought about what I wanted to ask God to do. I asked Him to give me motivation to wake up every morning and make it to the gym. I prayed that I would have motivation to eat well, go out of my comfort zone, and make things happen so I could reach my goals.

Starting the next morning, I got up when my alarm went off and was at I was at the gym at 5:55am -before it even opened. That was in May (2012) and I have been doing it ever since. Shortly after I started, a woman approached me in the heart of my work out to tell me that she had been watching me and I deserved to have the nicest abs ever because of how hard I was working. That made my day! I went through my whole routine with her and I still see her doing it; it makes me happy every time!

Robin from Yeshua Apparel was kind enough to send me the HAVE FAITH shirt that I couldn't stop thinking about. I often see silly shirts with meaningless print on them so when I started going through her website I felt inspired again.

http://www.yeshuaapparel.com

Thank you Robin, I appreciate you and what you stand for!

***Weight loss: Before & After Pics***

I always get the same excuses from people on why they cant lose weight.  They love food to much, they don't have time, they don't have the motivation, BUT then they say how they want to be skinny more then anything else in the world.

I also love food... hence how I got myself chubby in the first place.  I, like most other human beings and a busy girl.  I make time to work out, I am up before the sun comes up almost every day to make sure I get my exercise in and sometimes I don't have motivation but it doesn't stop me.  I think "skinny" is the wrong word here, I prefer healthy.  I want to be healthy more then I love sleep or food therefor I do whats needed to be done in order to reach my goals.  

This left picture was not my heaviest.  The right picture is me currently.

What did I do?

I changed my lifestyle, I didn't diet.  

I eat clean and healthy... and once a week I pig out :)

I switch up cardio and weight training about an hour a day 6 days a week.

I feel happier, I sleep better, I am more pleasant to be around lol, and it feels good!

I hope I can motivate at least one person today.  

Have a good weekend everyone! 

Summer

Peanut Butter Banana Breakfast

Peanut Butter Banana Breakfast
1/2 banana thin sliced
1 english muffin
1 tbsp light peanut butter


 So easy and quick but SO delis! Directions: Toast the english muffin, spread the peanut butter, pile the banana slices over top and enjoy it while its still warm!

 Calories per serving: 320 Not a bad way to start off a rainy fall day!

Fitness Friday

I try to make a new playlist once a month so I have something new and fresh to work out too.  The current one was made for cardio, but I also use it for weights, abs, in my car, in my kitchen and pretty much anywhere I go.  Song #3 "Skrillex - Summit"  kicks me into a whole new world when Im working out.

If your looking for some new upbeat songs try some of these guys out:

Playlist: June2012

1. Calvin Harris ft Neyo - Lets Go
2. Matrix & Futurebound ft Luke Bingham - All I know
3. Skrillex ft Ellie Goulding - Summit
4. Swedish House Mafia - Greyhound
5. Florence + The Machine - Shake It Out (Benny Benassi Remix)
6. Example - Midnight Run (Funkagenda Remix)
7. Zoe Badwi - Release me (Dj Anselmo Energy Boot Mix)

I also have a few rap/hip hop songs thrown in to switch up the beat a little bit:

Drake ft Lil Wayne - The Motto
Childish Gambino - Break
Drake ft Christ Brown - Yamaha Mama
Drake - Headlines


Check out other great blogs

Summer Tomato Cucumber Salad

It doesn't get much easier then this one!  This low cal recipe takes minutes to make and tastes delicious plated next to any bbq'd meats or a burger.


Summer Tomato Cucumber Salad:

4 med sized tomatos
1 med english cucumber
2 tbsp balsamic vinegar
1 tsp extra virgin olive oil
1/4 tsp sugar
2 tsp fresh chopped basil (or 1 tsp dried)
Salt and pepper




Mix oil, vinegar and sugar together in mixing bowl.
Slice tomatoes and cucumbers to desired size and put in the bowl with the oil mixture and stir.
Add chopped basil, salt and pepper and put in fridge to keep cold (serve after 10 mins or whenever you are hungry)
Enjoy!

Nutritional info:
Makes 4 servings
Calories: 58
Fat: 1.6g
Fiber: 1.9g
Carbs: 9.4