Saturday, September 18, 2010

Booty Building Secrets

Booty Building Secrets
Seems like everyone has been asking how to shape up their behind lately, so I've decided to let you in on a few of my closely-guarded booty-building secrets.

Most of my clients have one of the following things to say about their bum: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.

Now let's tackle each of these challenges with solutions that will give you the best booty ever!

I. Help! My bum is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.

Fat-Blaster #1: Run

Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:

1.To target your glutes focus on extending your hips and keeping your chest lifted.
2.Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
3.Run up hills, stairs, or on the treadmill at an incline.
4.Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.
Fat-Blaster #2: Elliptical

The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:

1.Posture matters. Don't drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
2.Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
3.Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
4.Let go of the handles. This will force your core to stabilize you.
Fat-Blaster #3: Swim

Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:

1.Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
2.Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you'll quickly feel the intense emphasis on your glutes.
3.Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
4.Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.
II. Help! My bum is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.

Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.

Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.

III. Help! My bum is too flat.
In order to build a shapely behind you'll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.

Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.

Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.

Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.

Want to get your best booty as quickly as possible? Call or email me now to get started on a unique fitness program that will get you on the fast track to your best booty ever.

Woodstock's Fit Body Bootcamper Shares Her Story

I have been a “Couch Potato” almost my entire life. Being a designer and living in a big city with my laidback personality, exercising was just not my thing…But during the last couple years, my weight has risen above healthy guidelines and my cholesterol has gone up above normal. Even when I tried eating pretty healthy diet, things were not changing much… The idea of exercising had been brought to me by my family and doctor. I tried to work on an elliptical and the bow flex in my home. But it was just a chore, a duty and responsibility…May this year, I decided to give Stacy’s Fitness Boot camp a try, partly out of curiosity, partly I was looking for something that might break through the chore concept – AND, it did! After just two weeks of camp, I decided that I love this program and I am going to stay with it!
Let’s be honest, it was not easy when I first started (still not), I told Stacy and the rest of our team that my entire body hurt so much that even my hair was hurting… Stacy keeps encouraging me and keeps pushing me as far as I can go. She provides great advice on my diet and my workout routines even outside of class. Each class was a blast to me: the bouncy gym floor, the energetic music and the artistically chosen workout combinations… The classes have slowly changed my posture, my body tone (I could do “ZERO” push up before I join the camp, now I can do almost 15 before I fall on my face). My back, arms and legs are much stronger and my energy level has been boosted. Whenever I feel down, I come to the camp and workout. Exercising is not a chore anymore, it is therapy to my body and mind.
During the classes, I have met different types of team members, some are not as strong like me, some are athletic like Stacy. We have different motivations for coming to work out together. But we have the same goal: to be healthy and stronger. We sweat together, we laugh together, we encourage each other and share great ideas. We are a team and we are friends. Stacy carries a great leadership in her, she works with us, she pushes us, she teases us, she laughs with us, but she NEVER lets us slowdown! …
By working out with this great group of people and Stacy, I have learned that staying healthy and strong is not a short term solution, goal, or just a responsibility; it is a type of life style we are choosing to live. When you are healthy and stronger, you have better attitude towards life and life will be good back to you. Stacy’s Fitness bootcamp has helped me to shift my life style to a higher level. I am proud to be part of it and I am committed to this life style!

Yan Hughes
Designer / Owner of 5E Web Design Studio

Friday, September 3, 2010

My Bootcamp Experience & My New Attitude

In August of 2009 I signed up for Stacy Ward's Fit
Body Boot Camp. I have no idea why. Yes, I was
over weight but I had been for years and yes, I was
out of shape but I always had been. Exercise for me
consisted of shopping, cleaning and occasional
Once again, I was ready to try and do something that
would help me lose my extra weight and become
physically fit. I was excited and hopeful to try this.
Previously I had joined gyms, exercised in water and
even hired a personal trainer and none of these
endeavors worked for me. After a few weeks or
months I would quit. Upon quitting I would tell
myself various lies such as "it doesn't really
matter" , "I look alright" , "I can't afford it" , or
"it takes up too much time."
My first week of boot camp was humbling. After the
third day, I came home and cried. No longer could I
escape the fact that I had used and abused my body
for several years. The warm ups alone wore me out
and after one session felt sick, I Spiritually recognized
that I had not been a good steward of the
body God gave me and that became my motivation
to continue.
Continuing was a challenge. I became aware of how
uncomfortable I was moving my body. All the jiggling
and bouncing of flesh embarrassed me. My inability
to complete or even do some of the exercises
embarrassed me. How I looked embarrassed me.
But I continued to remember why I was doing this;
To honor God, not myself.
My eating became more intentional and appropriate.
I needed food to keep me fueled not to medicate
me, soothe me or fill me up. I continued to battle
the negative self talk in my head that went
something like this; "You can't do this", "You are
not an athlete", "You look ridiculous" or my all time
favorite "This is too hard." I had to seriously and
deliberately change my thinking. A friend gave me
this advice, "the body will do whatever the mind
tells it to do." I recited this often in class.
Fit Body Boot Camp, along with Stacy's online
counseling and food log has facilitated me in losing
35 pounds thus far. More importantly, my workouts
at boot camp enabled me to go on a weeklong
mission trip in hot and humid Honduras this past
June. During this trip we mixed and laid concrete
floors, built chimneys, and walked for miles to
various home sites. I could not have been part of this
a year earlier. It would have been too physically
demanding for me. To be able to participate was a dream
come true.
The greatest benefit to me from boot camp has been
how it has reversed my thinking. I see myself as a
capable woman who is meant to continue her
personal growth so she can live the life God intended
her to live. I am very excited to see what the next
30 years bring. For that reason, I am continuing on in
boot camp and now my husband has joined. Next
month I am returning to Honduras on another mission
Additionally, boot camp has worked for me because I never
get bored. The routines are always different and I
hever know what Stacy has planned. It has also
worked because I have learned to pace myself and
not compete with anyone else in the class. If
competition motivates you, there are plenty of
opportunities in class to compete, it's just not in my
nature. I love working out in the facility we use
because the floors are cushioned and it's easy on my
joints. None of these factors were a part of -my
previous exercise attempts.
Fit Body Bootcamp meets you wherever you are;
mentally, physically or emotionally. Stacy Ward's
knowledge of exercise science and nutrition is
endless. Her commitment and excellence in what
she does is-apparent. Believe me, whether you are
an advanced athlete or a weary Mom, this program
will work for you. Stacy will work for you. The
question remains, will YOU work for yourself