Feeling like your bootay is a little flat these days? Stress no more babes! I’m teaming up with Bootaybag to bring you an amazing bootay workout! I’ve put together 8 of my favorite Bootay Building moves, all designed to lift, tone and sculpt some gorgeous glutes! Check out all 8 moves here + video for the complete workout in sequence! xo
BbE BOOTAY (BAG) WORKOUT:
Perform the workout as a circuit. Starting with the first move, you’ll do each exercise for 30 seconds to 1 minute (depending on your fitness level) with 15 seconds of rest in between. Beginners, you’re going to want to start with 30 seconds each move, Intermediate babes go for 45 seconds and Advanced you’re going to go the full 1 minute. Go through one round or “set” of all 8 moves before beginning the circuit again; doing a total of three sets.
Equipment Needed: Long Resistance Band, Small Resistance Band, Exercise or Stability Ball, Bosu Ball, Kettlebell (between 15 & 35 lbs), one set of Dumbbells (between 8 & 20 lbs), Exercise Mat
BbE BOOTAY (BAG) WORKOUT
STATIONARY LUNGE JUMPS: Loop the long resistance band around a pole or something stable. Hold the loop of the resistance band with both hands. Start in a lunge position with your back heel off the ground. Bend both knees and push off from the ground, jumping in the air. Both of your feet should land about the same time and be sure and bend your knees as you come down. As soon as you land you want to initiate the jump again, doing a continuous movement keeping the same foot forward. Switch legs once your time is up and do a set with your other foot forward before moving on to the next exercise.
RESISTANCE BAND GLUTE KICKBACKS: Loop the long resistance band around a pole or something stable. Then place the big loop around one foot. Holding on to the pole, push through your heel and “kickback” until your knee is totally straight and your glutes are feeling it. You’ll bend your knee and bring it back towards the pole, then kick through your heel again. Repeat the movement for the full time, then switch feet.
RESISTANCE BAND OUTER THIGH LIFTS: Place the small resistance band around both legs, right above the ankles. Stand up straight with your chest up, back straight, head straight and hands on hips. Go into a squat and as you come up, lift one leg to the side as high as you can while still keeping your torso straight. Lower your leg back to starting position and repeat from the squat, lifting the other leg. Keep alternating legs for the full time.
STABILITY BALL HAMSTRING CURLS: Begin on the mat, laying on your back with your feet and calves on top of the ball. Position the ball so that when your knees are straight, your ankles are on top of the ball. Raise your hips off of the ground. Then bending your knees, pull your heels towards you, lifting and squeezing your glutes. Reverse the movement back and return to the starting position. Repeating the curls for the full time.
PLANK WITH LEG RAISE: Wrap the small resistance band around both legs, positioned above your ankles. Start in a plank position with your hands on the ground and feet together behind you. Keeping your core tight and a neutral spine, squeeze the glutes to lift the one leg directly up behind you. Squeeze the glutes and hold in the up position for a couple of seconds before lowering the leg back into the plank. Alternate legs for the full time.
BOSU SINGLE LEG GLUTE BRIDGE: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Extend one leg out and place your hands on your hips. Pressing through your heel on the floor, lift your bootay up until your hips are flat. Making sure to fully contract your hamstrings and glutes at the top of the movement. Lower your body back down until right before your bootay touches the ground, then press your hips back up. Repeat the movement on one leg for the full time, then switch for another set with the other leg.
KETTLEBELL SINGLE LEG DEADLIFT: Hold a kettlebell by the handle in one hand. Stand on the opposite leg, keeping your knees slightly bent as bend forward at the hip, extending your free leg behind you for balance. Keep your back straight as you continue lowering the kettlebell until your chest is parallel to the ground. Once you reach that 45 degree angle, push through your heel and hips to return to the upright position. Repeat the movement on one leg for the entire set, then switch for another set with the other leg.
BOSU + DUMBBELLS CURTSY LUNGE: Hold a set of dumbbells at your sides and stand with your feet hip-width apart. Place one foot behind you and at an angle across your body with your toes on the center of the Bosu. Bending both knees, lower the dumbbells to the ground, keeping your torso upright and your hips and shoulders as square as possible. When your front thigh is parallel with the ground, reverse the movement and return to the starting position. Continue lunging with one leg forward for the whole set, switching legs to complete the next set.
WATCH THE VIDEO FOR ALL 8 MOVES IN SEQUENCE
Happy Valentines Day babes! Such a fun day to celebrate the special people in your life and make them feel loved and appreciated. But, what about you? What do you do to celebrate YOU and show yourself some love?
You might be wondering…what’s that got to do with anything? What’s the big deal about self care and self love? If you’re lacking motivation, inspiration and struggling to live a healthy lifestyle, showing yourself a little more love might be just what you need!
Self care is about truly taking care of yourself, doing what feels true to you and operating from a place love. When you approach fitness, nutrition and healthy living from a place of love instead of a place of self loathing, deprivation, shaming and fear, it becomes more natural, more enjoyable and feels nourishing, energizing and empowering!
Valentine’s Day is the perfect day to look at how the choices you’re making and the way you treat/talk to yourself is positively or negatively impacting your lifestyle. Do you tell yourself you HAVE to go to the gym and workout because you’re fat, out of shape or don’t have a body like the fitness girls you follow on Instagram? Do you tell yourself you can’t eat “this” or have “that” because you are afraid of gaining weight? Do you stay in toxic, draining, shallow relationships because you’re scared of being alone?
If you are in a loving relationship with someone you wouldn’t say those things to them, treat them that way or encourage them to continue with the behaviors and relationships that are bringing them down. When you are in a loving relationship with yourself, you don’t hold space for or give your time, energy or thoughts to those things either. You don’t shame, compare or put yourself down when it comes to fitness and exercise. You move your body in a way that feels good and stay fit because it gives you energy! You don’t restrict, deprive or eat from a place of fear. You nourish your body with healthy, fresh, nutrient rich foods because they taste delicious and make you feel amazing! You don’t surround yourself with people who dump their negative energy on you and suck the positive out of your day. You spend your time with people who lift you up and make your heart happy! Show yourself some love babes! Everything you do for those you love; kind words of encouragement and support, forgiveness for mistakes, acceptance and appreciation for imperfections, pointing out, sharing and doing the things you know are unique and special to them. Self love is about doing these things FOR YOU!
Once you start treating yourself this way, your healthy lifestyle just falls into place! You will be amazed at how motivated and even excited you are to challenge your body, try new workouts and take your fitness to places you never imagined! All of sudden, those leafy greens and nutrient rich foods could not look more enticing or delicious and once you feel the difference…Healthy. Nutrition. Done. Follow your heart, be true to yourself and allow your bright, positive light to attract people who vibrate at the same high frequency to come into your life and build nurturing, supportive relationships!
Enough with negative self talk, playing small, ignoring needs, demeaning, disrespectful and destructive behavior. It’s time to learn what LOVE truly means and to not only show it to those around you, but to operate from a loving place and show it to YOU. You are meant to SHINE babes, share your love and big, beautiful, light in everything you do! xo
Walked out of the house this morning and forgot your lunch? Ducked out of the gym early because you couldn’t stay focused during your workout? In the middle of a conversation with your bestie when you realize you have no idea what she is talking about? Not being present has a huge impact not only on your fitness and nutrition, but also on your relationships, your job, and your well being.
It happens. It is easy to get distracted, lose focus or just go through your day on autopilot. Mindlessly eating whatever is convenient, easy and readily available, hopping on an elliptical machine and just going through the motions, zoning out during work meetings and conversations with family, coworkers and friends…not being present for anything or anyone, including yourself.
What if you decided to get dialed in and worked on being more present? Would it change what and how you ate, the way you worked out, your personal interactions and how focused, confident and happy you are? Think about what a difference being present and living in the moment would make. The positive impact it would have on everything in your life.
First, let’s talk about what “being present” means. Being present is simply being engaged physically, emotionally, and mentally in what is going on and what you are doing in this moment. Focusing on what you are doing, what or who is in front of you, right here, right now. What does a day of living present look like? How would it affect your nutrition, fitness, relationships, job, sense of contentment and happiness?
Imagine waking up and noticing how beautiful the sunlight coming in through the window is, how amazing a hug and kiss from your partner feels. Making a healthy, nutrient rich breakfast and savoring every bite. Conscientiously packing your bag for work, focusing to make sure you have everything you need, including your lunch, healthy snacks and gym clothes. Getting in your car and rather than texting or trying to read emails, paying attention to traffic and where you need to go. Sitting down in your office and organizing your day. Taking on one task at a time, giving it your complete concentration. Heading to the gym for an amazing workout. Paying attention to how hard you are working, what muscles you are using and how great it feels to be active. Stopping to chat with a friend on your way out, but rather than thinking about what you have to do when you get home, you listen to what she is saying, maybe she makes you laugh or you pick up on the cues that something is wrong. Either way you are engaged with her and what is going on. Afterwards, rather than mindlessly grabbing takeout or something on the go, heading home to make a healthy dinner filled with fresh veggies and lean protein. Noticing how delicious it tastes and how good eating healthy makes you feel. During dinner you are involved in the conversation, sharing, listening and truly hearing what everyone else has to say. What an amazing day…right? Nothing out of the ordinary happened, but you were able to connect to your life and fully enjoy and experience every moment!
Give it a try this week! Remove distractions, practice being mindful and present and see what happens! See how much better healthy food tastes, how easy it is to eat less of it and feel satisfied and how much your cravings for unhealthy foods decrease. See how much easier working out becomes, how much harder you’re able to push and how much better you feel afterwards. See how much more efficient, focused and effective you are at work. And finally, see how much less anxious and stressed you feel, how energized and clear headed you are. Watch how much your sleep and mood improve, how your sense of connection, compassion and contentment increase. You’ll be surprised at what a difference it makes. Truly, truly babes…being present is everything…xo
Not sure how to get started? Check out the links below for tips on how to be more present and start living more mindfully today!
Alright babes! You’ve been going to barre class, doing your squats and lunges and eating healthy, but still not getting the results you want. If you really want to build your dream booty, this glute and hamstring workout needs to be part of your weekly routine.
Commit to doing this workout once a week and we promise in just a few weeks you will see and feel a difference!
Below is a circuit of exercises you can do once a week to get truly gorgeous glutes and hamstrings! Working your muscles from different positions and with different levels of resistance and weight is key to challenging them. Please note this workout does requite quite a bit of equipment and will most likely need to be done in a gym. When selecting your weights, don’t underestimate yourself! Feeling a little burn in your glutes and hamstrings means they are working! Get to it babes…time to build your dream booty!
AMAZING GLUTE & HAMSTRING WORKOUT
Remember to always warm up before starting any exercise session.
Begin with the Cardio Interval then continue through the Strength Training exercises doing 15 reps of each exercise, completing the whole circuit 3 times.
CARDIO INTERVAL: Walk on a treadmill for 5 minutes at a medium pace and 15 percent incline while holding a 5-10 lb dumbbell or kettle bell in each hand.
KETTLEBELL PLIE SQUATS: Stand with your feet as wide as possible, toes turned out to the side, and shoulders stacked over your hips. Hold a 25-50 lb kettle bell with both hands and let it hang between your legs. Inhale and sit down into a plie squat. Exhale as you press back up to straight legs. Repeat for 15 reps.
BARBELL BOSU HIP THRUST: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Bring the barbell across your hips and hold it in place. Pressing through your heels on the floor, lift your glutes up until your hips are flat. Make sure to fully contract your hamstrings and glutes at the top of the motion. Lower your body back down to the floor and right before your butt touches the ground, press yourself back up. Repeat for 15 reps.
CABLE GLUTE KICKS: You will need a cable machine with a low attachment point for these. Attach an ankle cuff or foot strap to your right ankle or foot, and clip it to a cable resistance machine. Kneel on both hands and your left knee, positioned so that your right leg is free to move. Start with your right knee pointing to the ground and the bottom of your right foot facing the wall behind you. Tighten your core muscles to hold your back straight in a neutral position, you want to maintain this throughout the exercise. Without arching your back or tilting your hips, kick your right foot directly behind you, straightening your knee as much as possible. Bring your knee back to the starting position. Repeat for all 15 reps, then switch legs.
SINGLE LEG STABILITY BALL HAMSTRING CURLS: Lie on your back with your legs straight out in front of you, placing your heels and calves onto a stability ball. Squeeze your glutes to raise your hips, forming a straight line with your legs. Once you are stable, raise one leg off the ball and extend it up towards the ceiling. Keeping your hips raised, use your hamstrings to pull the ball towards your butt with your heel. Extend your leg back out, to return to the starting position without dropping your hips. Repeat for all 15 reps, then switch legs.
WEIGHTED SLIDE BOARD REVERSE LUNGES: Start standing with a glider or slide board under your right foot, feet hip-width apart. Hold an 8-15 lb kettlebell or dumbbell in each hand. Drive your right foot back in to a reverse lunge, keeping your upper body completely stable and your weight centered. Pause, then return to start. Repeat for all 15 reps, then switch legs.
SQUAT WITH OUTER THIGH LIFT USING RESISTANCE BAND: Place your resistance band evenly underneath both feet and hold the handles with an overhand grip. Bring your hands up to shoulder height. Squat all the way down until your quads are below parallel. As you come up, lift one leg out to side with a flexed foot. Return to the squat position as you bring your right leg back to center to stand on both feet at the lowest point of your squat. Repeat for all 15 reps, then switch legs.
WEIGHTED CURTSY LUNGES: Start with your feet hip-width apart, holding a 10-15 lb kettle bell or dumbbell in each hand. Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing. Repeat for all 15 reps, then switch legs.
It’s going to be AMAZING babes…tough, but amazing! Push through…you can do it! xo
Struggling to fit a workout into your day? We know how it feels to be crunched for time and with the holidays approaching, it is only going to get busier. Concerned about balancing a hectic holiday schedule and your fitness goals? We’ve gotcha babes! Even with a jam-packed calendar, you can still build your dream body the BbE way. We’re revealing our tips on how to make your fit lifestyle happen as well as the most effective and efficient workouts you can do when you are crunched for time!
HOW TO MAKE YOUR FIT LIFESTYLE HAPPEN…
Get Organized… In order to make sure you get your workouts in, you are going to have to get organized. Decide how many hours per week you can dedicate to fitness. Then, take a look at your schedule and plug in your workouts just like you would an appointment or meeting. Write down exactly what you plan to do for your workout as well as how long the workout will be (ie. HIIT Class/30 minutes, Strength Training Back, Biceps & Legs/40 minutes). Add them up and make sure you are hitting your goal for the week. Treat these scheduled workouts just like you would anything else on your calendar. If you are going to be exercising during or right after work, be sure and pack your gym bag the night before and keep pre and post workout snacks at the office. Rise Protein bars and Chike Protein powder are a couple of BbE favorites and can easily be stored at work or in your desk.
Focus & Efficiency… Write out your goals and decide what you are trying to accomplish with your workouts. Next, figure out what type of workouts are going to be the most effective for getting the results you want. Once you get into the gym and are ready to go, get dialed in and focus. NO cell phones, no chatting, no distractions. Get in there, know what you are going to do and Get. It. Done. Utilize every precious moment you have with the most effective movements and exercise programs designed with your goals in mind. Not sure what will work best for you? Keep reading…we will outline and explain the benefits of the top “time crunch” workouts next.
If you only have 30-40 minutes a day to workout, you are going to have to truly make the most of your time and exercise program in order to make your fit lifestyle happen! Let’s take a look at some time efficient workouts and see what is going to be the most effective in getting you to your goal! SO…what’s your goal?
Improve Cardiovascular Fitness, Endurance & Increase Pace
If your goal is to improve your cardiovascular fitness, endurance and/or increase your pace and you are short on time, your workout “go-to” is going to be cardio intervals. Cardio Interval training is simply alternating bursts of intense activity with intervals of lighter activity (i.e., alternating between one minute of slow jogging and one minute of running vs. staying at a “steady state”). Studies have shown that you can burn the same amount of calories in a shorter interval workout as you would in a longer, lower-intensity workout. Need a specific plan? Check out some of our favorites!
SHAPE Magazine : Interval Training: Short Workouts That Really Pay Off
Fitness Magazine: Get Your Best Body Ever Cardio Countdown
You’ve also probably heard about HIIT (high-intensity interval training) and the benefits it has on improving endurance and burning calories in a shorter amount of time. Similar to interval training, HIIT mixes short bursts of high-intensity movement with low- to medium-intensity recovery periods. HIIT is being touted as the most effective form of cardio for changing body composition. Instead of merely burning calories, it specifically targets your body’s fat cells. It is an efficient way to burn fat and lose weight without losing muscle. Perfect for you time crunched BbE babes! If you are new to HIIT, Fitness Blender has a lot of awesome HIIT workouts for you, just head to their website and search for HIIT. One of our favorites is HIIT Like A Girl …fabulous body weight HIIT workout, complete with a warm-up and cool down.
Decrease Body Fat, Increase Lean Muscle Mass and Lose Weight
If your goal is to decrease your body fat, increase lean muscle mass and burn calories more efficiently for weight loss, it may surprise you, but your best bet is to head to the gym and grab some weights!
Circuit strength training is the most effective method for getting lean and losing weight. Strength training has an advantage over cardio in that your workouts allow you to maintain your lean muscle mass as you lose fat, giving you a toned and tight physique. Replacing fat with lean muscle will not only increase your overall metabolism, but research has found that following a total-body weight workout, the participants’ metabolisms were raised for 39 hours after the workout was completed. You will also burn more calories during a lifting workout as compared to cardio. Doing a strength training circuit consisting of eight moves (which takes about eight minutes) can burn between 150 and 225 calories. In comparison, the average female burns about 100 calories per mile running at a 10-mile-per-hour pace. Strength training can potentially give you twice the amount of calorie burn during your workout in addition to the extra calories burned post workout from the raised metabolic rate. Strength training is truly the workout for you, if you are looking to get the most out of every minute!
Wondering what kind of exercises to include? Exercises that recruit the largest number of muscles (squats, lunges, kettlebell swings, squat thrusts, inverted rows, push ups and multi-joint movements) are going to burn the most calories. If you aren’t sure how to design your own strength training circuit, here are a couple of workouts we think are fabulous!
By doing these exercises in a continuous circuit with little to no rest between exercises and keeping your reps between 12 and 24 per exercise, you will get a super challenging workout, build some beautiful muscle, burn calories at an accelerated rate and get to your fitness and weight loss goals quicker and more efficiently than you thought possible!
There you go babes! Don’t let a busy schedule hold you back! You can absolutely build your dream body and make your fit lifestyle happen with just a little organization, focus, efficiency and some amazingly effective workouts! Make it happen! xo
Summer is here and you know what that means…beach time, pool time and of course bikini time! If you are consistently working your core and eating clean, but still struggling to get a tight, toned stomach and feel fit and confident in your bikini. No worries babes…we gotcha! Here’s your guide on how to build beautiful bikini abs the BbE way!
At the core of BbE is the concept of living fit! Training your abs starts there! In order to see and feel your abs, you are going to have to work them. Here are the 3 types of workouts essential to building beautiful bikini abs…
1. Burn fat and condition your body with HIIT training.
In order to see definition in your abs, you are going to have to work to decrease your body fat. HIIT training is an ideal fat burning workout. At BbE we love all types of HIIT training…tabata intervals, sprints, turbulence training and power intervals. If you are new to the idea of HIIT training, the workouts consist of short, intense bursts of exercise with either active recovery (less intense exercise) or complete rest in between intervals. You can work through either cardio or strength focused routines as both will get your heart rate up and burn fat.
2. Increase lean muscle mass with multi-joint strength training
Multi-joint exercises like squats with bicep curls, side lunges with upright rows and step ups with shoulder presses are definitely going to help you build the abs of your dreams! Working out this way, engages multiple muscles with each move…your body is working harder and burning more calories. Performing multi-joint exercises also requires you to use your core muscles during the entire movement, which means you’re sculpting your abs the whole time. Be sure and still include ab focused strength training moves such as plank, torso twist and crunches to specifically tone and tighten your abdominal muscles.
3. Ab Focused Cardio Workouts
Getting your heart rate up and working on your endurance is part of living fit, and when it comes to building beautiful bikini abs there are definitely certain cardio workouts designed to specifically work your core and tighten your abs. Cardio circuits are going to burn more calories than steady-state cardio will and incorporating some core focused moves into your cardio routine will really tone and tighten your abs! Combine some of our favorites into your regular cardio routine…burpees, jumping rope, mountain climbers, high knees and mummy kicks will burn calories and get those sexy stomach muscles working!
Next comes eating healthy! What you eat is one of the most important things to focus on when you are working on losing body fat and sculpting your dream body. A nutrition plan consisting of lean protein, vegetables, fruit and healthy fats, is absolutely essential. Follow the BbE recommendations below to make your beautiful bikini abs happen!
Not only does protein help build muscle, it also keeps your metabolism high, reduces your hunger, keeps you satisfied longer and reduces belly fat. Be sure and include protein in each of your 3 main meals, post workout recovery and afternoon snack. Aim for 30-40% of your daily caloric intake to come from protein and you are off to a fabulous start!
2. Stick with unprocessed carbs.
Unprocessed, high-fiber carbs (quinoa, oats, vegetables, fruit and legumes), keep your blood sugar balanced and your body in fat-burning mode. High-glycemic processed carbs (bread, pasta, crackers, chips and baked goods) contribute to fat storage in the midsection, sluggish energy and overeating. Eat only the unprocessed stuff and watch what a difference it makes!
3. Kiss sugar goodbye!
Sugar is the absolute enemy of your bikini abs. What else can we say? It is unhealthy, addictive, mostly found in high calorie, nutrient poor foods. Done. Taking a break from sugar is one of the most beneficial things you can do for your nutrition, health and fitness! Kiss it goodbye babes! Your body will love you for it and you will love your abs!
4. Healthy fats…eat some to lose some!
Including healthy fats into your daily nutrition will help reduce inflammation, maintain your blood sugar and promote fat loss. Eating avocado, nuts, nut butter, olive oil, coconut oil, avocado and flax seeds actually enhance your metabolism and satiety…keeping you full longer. Studies have also shown healthy fats help curb cravings as well as support hormone balance and recovery after intense exercise. If you want a leaner, sexier core…don’t cut out the healthy fats!
5. Go green!
Eating lots of vegetables is absolutely key to building beautiful bikini abs the BbE way! Their high-fiber content fills you up, so you eat less calorie-dense foods, they support healthy digestion, they are rich in nutrients, low in calories, delicious and so important when it come to getting toned abs. At BbE Some of our favorites are spinach, kale, asparagus, red peppers and beets. Try to get as many vegetables into your meals as possible…at least 3-4 servings every single day!
6. Establish a kitchen “last call”!
Late night snacking is a hard habit to break, but it is such a healthy nutrition sabotage. The calories from those late night snacks add up quickly! If you want lean, bikini ready abs, it is habit you are going to have to break. Establish an eating cut off time and “close” the kitchen for the night. If a craving hits, make some tea with coconut almond milk or just head to bed early! Reading a book or getting a little extra sleep is so much better for you than empty calories from late night snacks.
7. Drink up!
We can’t emphasize it enough! DRINK UP! Aim for 64 – 96 ounces of water everyday! It keeps your body functioning optimally, reduces bloating and water retention and keeps your hunger levels in check (you often mistake thirst for hunger). One of the easiest things you can do to keep your nutrition on track and make those beautiful bikini abs happen. Be sure and carry a water bottle with you all day, every day to keep your beautiful body hydrated and healthy!
Alright babes! We hope our tips and suggestions help inspire and motivate you to make some healthy changes and work on building your beautiful bikini abs the BbE way! Healthy, fit and positive is what is takes to MAKE IT HAPPEN! We know you are going to look amazing this summer! Love your body! Love your life! xo
Tis the season! The season for parties, shopping, decorating, celebrating, cocktails, cookies, gift giving, traveling as well as trying to balance everything else in your life…work, family, friends and oh yeah…health and fitness. I have definitely sensed the stress and pressure of the holiday season with my clients, friends and even with myself. The demand on our time, the disappointment of things not living up to our expectations, comparing ourselves on social media, missing workouts, indulging in too many treats, drinking too much, staying up late and not practicing good self care can lead to feelings of loneliness, depression, stress, lethargy and weight gain.
Thanksgiving weekend, I decided to make a list of all the things I could do to feel more balanced, energized and focused through the holidays. I wanted to be able to truly embrace and enjoy all the wonderful things about this time of year and not let myself get overwhelmed and feel stressed or sad. I wanted to keep a positive perspective and attitude and practice self care and love during this crazy busy time. I wanted to truly embody all BbE is about…living fit, eating healthy and being inspired!
Here is what I came up with…xo
6 WAYS TO FEEL MORE BALANCED, ENERGIZED & FOCUSED THIS HOLIDAY SEASON
1. Begin with a grateful heart…
Shift the focus away from what is missing in your life or the struggles you are having and instead appreciate everything wonderful, beautiful and amazing in your world. Take time everyday to be grateful for everything positive about your life. It truly makes a difference in your mood, your energy and the way you interact with those around you. We all have struggles, issues and areas in our life where we feel unfulfilled, dissatisfied and disappointed. Rather than letting your mind dwell on the negative, focus on all you have to be grateful for. Make a daily list of 5 things you appreciate, send someone a text and tell them how grateful you are for them or my favorite…find 10 minutes, a quiet space, breathe and meditate on all the things in your life that fill your heart with joy, peace and love.
2. Be in the moment…
We are living in a time of true distraction. Filling our days with multi-tasking, constant reminders, beeps and notifications from our cell phones, being over-scheduled and trying to squeeze more in than is humanly possible has left us depleted, distracted and overwhelmed. How do we get a handle on it, reconnect and live in the moment? Limiting social media to only a few times a week or only during certain times of the day can make a big difference. I have started putting my phone on airplane mode when I want to focus on work or whatever I am doing. Losing those technology distractions does make a difference. Truly, truly, unplug, focus and dial in to what is going on around you. Be mindful and aware. Listen, speak, eat, workout, work and live in the moment. You really will get more accomplished, feel more connected, organized and focused.
3. Stay fit…
You knew this was coming! But, honestly…nothing compares to working out when it comes to relieving stress and boosting energy. Get in as much of the sweaty, heart pumping, endorphin releasing, muscle working good stuff as you can! Schedule your workouts in your calendar and make them happen! Do whatever you can to stay active and fit. If you normally do an hour of cardio, but can only squeeze 30 minutes in; get those 30 minutes in and make them amazing! Take advantage of any free time you have and do a little extra to make up for workouts you might possibly miss. Sign up for some group fitness classes or get scheduled with a trainer. Having an appointment and walking into a session or class knowing someone else is going to make sure you get a challenging workout, definitely keeps you accountable and pushes your fitness!
4. Sleep it off…
Being physically tired and not getting enough sleep is one of the worst things you can do for you body, mind and spirit. Your body needs sleep to repair, regenerate and be ready to take on the next day. Lack of sleep not only makes you cranky, groggy and irritable, it can also increase your appetite and decrease your metabolism. Be sure you are getting at least 7-8 hours of sleep a night and taking care of that beautiful body. Your mind also needs a chance to shut down, recharge and relax. Getting enough sleep allows you to wake up refreshed, with a clear mind, energized and feeling positive! Shut down work, picking up the house and surfing social media early enough so you can unwind and take good care of yourself with plenty of sleep and downtime.
5. Feed your body…
The food and nutrients you put in your body can have a huge impact on your energy and mood. Be conscious of what you are indulging in and how it makes you feel. Having too many cocktails will not only wreak havoc with a hangover, it also disrupts your sleep, zaps your energy, depresses your mood and depletes your body of vitamins and minerals. Drinking more water and less alcohol will definitely keep you and the season merry and bright! Too much sugar can leave you feeling fatigued and nauseous. Filling your plate with rich, fatty foods can upset your stomach, increase your weight and decrease the efficiency of your muscles. You can enjoy the holidays and have fun at all of your events and celebrations and still feed your body healthy, nutrient rich foods. Find the veggies, lean protein and delicious foods that leave you feeling satisfied and energized versus tired and heavy. Only the best stuff for your beautiful body!
6. Nourish your soul…
Finally…practice amazing self care and love and indulge in the things that nourish your soul. Surround yourself with positive, encouraging, motivating people. Spend your time and energy doing what makes you feel inspired, happy and alive. When you are around your favorite people and doing what nourishes your soul, you can’t help but smile, laugh and glow! Find the things that speak to you, soothe your mind and feel authentic. It can be anything…reading a book, meeting a friend for coffee, taking a bath, getting a massage, going to yoga, listening to music, looking at art or cooking a fabulous, healthy meal. You can even take it a step further and share your strengths. Be generous and share your time and energy with those around you. Volunteer for a cause that touches your heart, take time to listen to a friend, do something helpful or positive for someone else or just be there for someone who needs you. Sharing your amazing-ness will feed your soul with even more positive energy. Pamper yourself, indulge in what you love and take time to be around those who build you up and make you feel lively, blessed and blissful!
Looking to burn off some of those Halloween candy calories??? Applying the principles of Tabata training to your strength routine is a fabulous way to increase the intensity and effectiveness of your workouts! The Tabata format is challenging, different and an awesome way to push through plateaus and elevate your fitness.
Wondering what Tabata training is?
Tabata training is a structured interval workout where 20 seconds of exercise is alternated with 10 seconds of rest for eight cycles for a total of 4 minutes. There are numerous Tabata timer apps available, which make keeping track of the intervals easier. Download one like Tabata Trainer. http://www.tabatatrainerapp.com/
Download an app, get set, dream body NOW! The extremely short rest periods and seemingly endless number of sets of the Tabata design, will not only increase the number of calories you burn during your workout, it will also increase your lean muscle mass and decrease your body fat. Change it up this week and give this workout a try! Would love to hear how it goes!!! Love your body. Love your life. xo
TABATA STRENGTH WORKOUT for CHEST, TRICEPS and GLUTES
Do 8 sets of each exercise/20 seconds of work/10 seconds of rest/4 minutes total
You will need: a kettlebell (weight of your choice), dumbbells (weight of your choice) and a flat bench.
* Lunge Jumps
* Tricep Dips on flat bench
* Kettlebell Swings
* Dumbbell Bench Press on flat bench
* Dumbbell Overhead Tricep Extensions
* Full Oblique Bicycle Sit Ups
* Dumbbell Chest Fly Leg Raise Combo on flat bench
* Dumbbell Reclining Skull Crushers on flat bench
* Diamond Crunches
Still need to get a gift for the fitness fanatics on your list??? Here are 5 awesome ideas for those last minute gifts! Trust me! Your friends, family or favorite fitness professional will not be disappointed!
5 AWESOME LAST MINUTE FITNESS GIFTS:
1. Fitness or Nutrition Services. A personal training package, nutrition consultation, healthy food prep service or any other fitness or nutrition service is a great way to show you support those you care about! Personal, thoughtful and very helpful! Providing them with the services they need to achieve their health and fitness goals is a truly awesome gift! Body By Emilee can take care of all your fitness and nutrition gift needs! Please contact me directly to talk about exactly which service would be best for those on your list…or yourself! ;)
2. Healthy Cook Book. Head to the bookstore and pick up a healthy cook book! I don’t think I could ever have enough healthy cook books. Having new recipes to try and new ideas for healthy meals is always appreciated! Some of my favorites are:
Here is a link to Amazon’s list of the Best Selling Healthy Cook Books of 2013
3. Gym Bag. Has your special someone been carrying around the same gym bag forever? Me too! ;) Cleaning out and throwing away that old gym bag and walking into the gym to start the New Year with a fabulous, new bag is the best feeling! I absolutely love this bag from Athleta. Stylish, roomy and awesome!
The Weekend Warrior bag from Lululemon is another favorite. This one has TONS of room for people like me who always have a bunch of fitness gear to tote around. Awesome bag, available in a few colors. I love the black one! So cute! :)
4. Fitbit. Have a “techy” fitness fanatic on your list? Check out Fitbit. Awesome way to track fitness activity, food intake and sleep. Fitbit has improved the technology and design of fitness trackers to become the best “band for your buck”. It works with both Android and iPhone. They can set goals and track their fitness, food and progress. It is definitely an awesome last minute fitness gift!
5. Cold Weather Fitness Gear. Anything that can be used to stay warm and fit when the temps drop is always awesome to find under the Christmas tree! :) Nike Thermal has you covered (literally) ;) Hoodies, running tights, gloves, hats…they have it all! Your gift of cold weather fitness gear will get you a big, big hug and kiss (if appropriate) ;)!
Alright! Get out there and pick up some last minute awesome-ness for those special fitness peeps on your list! Support their healthy lifestyle and help them get to their New Year’s health and fitness goals! Happy Holidays from BBE! PEACE, LOVE AND FITNESS.