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

My Bootcamp Experience & My New Attitude

FRANKIE, T. AGE 55

HOW EXERCISE GAVE ME A NEW OUTLOOK ON LIFE!

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
walks.
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
trip.
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

Setting Goals & Staying Focused

Setting Goals & Staying Focused
By Beth H : Woodstock's Fit Body Bootcamper

I've always considered myself fairly healthy. While never an “exercise junkie,” I've always been active and aware of my diet – I rarely eat meat and try to watch what I eat.

In my teens and 20s, during the Flashdance! Generation, high-impact, knee-pounding exercise was all the rage... complete with cropped t-shirt, headband and matching scrunchie and leg-warmers. (What were we THINKING?)

In my 30s, with two small children running around, toddler-chasing was my primary form of “exercise,” although I'd load the kids up in the stroller a few nights each week and tackle the hills in my subdivision. Charity walks were my big thing during that time as well, and I felt good to walk-run a 5k and claim my t-shirt at the finish line.

At 40 I realized that the health issues I'd started developing – stress, hypertension, stiff joints and insomnia – weren't necessarily age-related. They were a direct result of my lack of a regular exercise regimen. I didn't want the “middle-age spread,” which I noticed with alarming regularity in my peer group in the carpool line or at the grocery store. I also realized that my clothing size had slowly crept upward and I was now wearing double-digits in pants... not good!

So I started walking regularly. My dog loved it, I met the neighbors and I started feeling better about myself. But my weight wasn't changing and my waist size wouldn't budge. I accepted that I was middle-aged and that I had attained a new “set-point.” (Amazing what we tell ourselves!)

I was at a women's networking event one evening and won a month's trial of a new fitness regimen that I'd been hearing so much about: FitBody Boot Camp. This Boot Camp was indoors! I thought, “I can do anything for a month,” and I designated the next 30 days as my fitness do-or-die time, setting the alarm for 5:15 a.m. and commuting to the gymnastics facility to work out with my new peer group.

Although the workouts were very difficult at first, I was hooked. After just a week, I felt stronger than I had in a very long time, and inches were coming off. I hadn't lost an ounce of weight, but I was standing up straighter, I had more energy and I was sleeping better. So I decided to continue.

After two months, I had finally lost weight – more than 11 pounds! And my body looked good. My double-digit clothing was now too big, and I retrieved the old Size 8's from the back of my closet.

In March, I ran another 5k – and this time I ran the whole time! So I set my sights on a huge goal: running the Peachtree Road Race.

Over the next several months, I participated in FitBody Boot Camp three or four (sometimes five) days each week, and felt a huge difference in my overall wellness. My blood pressure dropped to what it was prior to my having kids and I had lost nearly 20 pounds; I felt calmer, experienced less stiffness and slept better than I had in years! And by the time 5:15 rolled around each day, I was “raring to go!”

I turned 44 on the 4th of July, and I gave myself the most incredible gift: running my first Peachtree Road Race. What a party! I told myself that I would just run the best I could, walk if I had to up the hills (never stop running when you're going downhill! It's a personal rule!) and make it to the finish line smiling. Well, I ran the whole 6.2 – and I was smiling as I crossed the finish line!

Nothing can compare to attaining a goal like that. The pride, the energy, the congratulations from family and friends! I'm recruiting folks to run with me next year – and I'm grateful for the group of us from FitBody Boot Camp-Woodstock who ran together this year.

My goal when I started my fitness regimen was to increase my stamina enough to run a 5k, then the Peachtree. My new goal is to be as healthy and active in my 60s and 70s as I am today. I'm laying the groundwork now, and I realize that a daily workout commitment is key to helping me attain my goals.

I know folks who work out at home, others who go to a big-box gym, and some who prefer to do like I do and attend Boot Camp or work out in a small group or with a personal trainer (Stacy does that too, by the way!). Whatever your preference, make sure it's something you enjoy. You'll experience better results and come up with fewer excuses!

Beth H.

Mean & Clean Burrito

Mean & Clean Burrito
Here's a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you'll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here's what you need...

•1 sprouted grain, flourless tortilla
•1 Tablespoon hummus
•1/3 cup cooked brown rice
•1/4 cup cooked black beans
•1/2 cup cooked chicken, chopped (or baked tofu)
•2 Tablespoons fresh corn kernels
•2 Tablespoons chopped cucumber
•1/4 cup shredded arugula
•3 cherry tomatoes, chopped
1.Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
2.Top the tortilla with rice, beans, chicken and veggies.
3.Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.
Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

Burn Fat Faster

Tactics for Faster Results
Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it's time to do something new.

I have good news - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

1.Positive strength: the motion of lifting the weight.
2.Static strength: holding weight in a contracted position.
3.Negative strength: the motion of lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

•Squat on a Bosu ball or balance board.
•Place a weighted bar across your shoulders and do walking lunges.
•Use an exercise ball for chest presses instead of the bench.
•Do a full squat between each repetition of shoulder presses.
•Do a shoulder press between each repetition of bicep curls.
Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

•High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
•Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
•Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
•Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
•Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
•Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
•Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.

Preparing for Race day..

It's summertime and the calendars are full of athletic events – 5k, 10k, Triathlon and more.

Even those who train regularly must pay more close attention to their body's warning signs in excessive heat, and should be certain that they train adequately to prepare their body for running in hotter weather.

Experts recommend building up your body's tolerance for hot weather running by spending a few weeks ahead of your race running shorter distances and gradually building up to the mileage you will need to run your race. They advise running in the morning or evening, when the humidity is at lower levels – and always pay attention to smog alerts, as pollution can make training more difficult.

Prior to any run, be sure to drink plenty of fluids. Hydrate within an hour of your workout, then take another drink every 20 minutes while you run. Sports drinks and protein drinks can help replenish electrolytes lost during a run, but whatever you choose, be sure to drink plenty after your run as well to avoid heat exhaustion or heat stroke.

As with any exercise, be sure to stretch before (and after) you run to allow your muscles to prepare for the stress of the run and help you avoid injury. We're all familiar with hamstring and calf stretches, but it's important to stretch the upper-body as well.

Wear comfortable, lightweight clothing for your run, preferably in light colors. A tank top or shirt made specifically for running in the heat is more desirable than a t-shirt, which can trap perspiration. And be sure to always wear socks made of synthetic fibers to wick away moisture, helping you to avoid blisters and athlete's foot. If you purchase new running shoes, break them in over several short runs to avoid injury – including blisters – during your race.

Don't wear a hat. As most of your body's heat is lost through the top of your head, covering your head will result in trapping the heat and making you more uncomfortable. Do pour water over your head to cool down, if necessary.

Wear sunscreen for your race, and be aware of areas that may normally be covered by a t-shirt if you have switched to a tank top or singlet, but be aware that some sunscreens can actually slow down perspiration and increase your core body temperature.

Use common sense when running in hotter temperatures. Don't push yourself to be as fast or go as far as you usually do. Symptoms of heat disease include an intense headache, nausea, disorientation or confusion, sudden muscle weakness, sudden cessation of sweating, feeling chilled or faint, abnormally rapid breathing and unusual heartbeat. If you experience any of these symptoms, stop, find shade or air conditioning and call for help.

Remember, your race should be an enjoyable experience. Preparing ahead of time will make it more fun and help you avoid injury.

Happy running!

For anyone who would like to run in a fun 5k for a great cause in Canton,Ga. check out the race on July 24th at Boling park..some of our bootcampers will be in this one..Etowah River Run Road & Trail 5K Benefiting Anna Crawford Children's Center
Date: Saturday, July 24, 2010
Time: 8:00am - 6:30pm
Location: Boling Park-Cherokee High School- 930 Marietta Hwy, Canton GA 30114