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  • HOME FOR THE HOLIDAYS BOOTAY (BAG) WORKOUT

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Monday, 18 December 2017 / Published in Body By Emilee, Fitness

HOME FOR THE HOLIDAYS BOOTAY (BAG) WORKOUT

Heading home for the holidays can definitely make working out a little more challenging. I’m getting together with Bootaybag to make it a little easier for you babes! I’ve designed this months’ Bootaybag Bootay workout to be a no equipment (read no excuses) way to work your bootay from the comfort of home! 7 awesome Bootay Building exercises you can do anywhere. Check out all 7 moves here…then get ready to build and tone a beautiful bootay! xo

HOME FOR THE HOLIDAYS BOOTAY (BAG) WORKOUT:

Perform the workout as a circuit. Starting with the first move, you’ll do 25 reps of each exercise. Be sure and do 25 reps on each leg for all of the single leg moves. Go through one round or “set” of all 5 moves before beginning the circuit again; do as many sets as you can, with your goal being 100 reps or 4 sets of each move.

Equipment Needed: All you need is an Exercise Mat and your hot bod.

HOME FOR THE HOLIDAYS BOOTAY (BAG) WORKOUT

LOW LUNGES: Start in a lunge position with your right foot forward and your left heel off the ground. Bend both knees and drop your back knee as close to the ground/mat as possible. Come back up slowly to the starting position and repeat for a total of 25 reps. Once you complete the reps, switch legs and do a set with your left foot forward before moving on to the next exercise.

DONKEY KICKS: Start in a kneeling position with hands and knees on the ground. Keeping your right knee bent at a 90 degree angle, drive your right heel to the ceiling, lifting your knee to hip level. Without touching the floor, lower your knee back to the starting position and repeat lift for a total of 25 reps. Once you complete the reps, switch legs and do a set with your left leg before moving on to the next exercise.

KNEELING SIDE KICKS: Start in a kneeling position with hands and knees on the ground. Bring your right knee up to hip level and pushing through your heel, extend into a “kick”. Bring your knee and foot back to the starting position and repeat the kick for a total of 25 reps. Once you complete the reps, switch legs and do a set with your left leg before moving on to the next exercise.

HIP BRIDGE (3 POSITIONS): Position 1: Start lying flat on your back, your knees bent and your arms by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your bootay. Push through your heels to lift your hips up while squeezing your glutes, creating a diagonal line from your shoulders to your knees. Pause for 1-2 seconds, then lower back down. Repeat for a total of 25 reps. For Position 2: Start in the same place as Position 1, but this time, lift one leg straight up and imagine pushing that heel to the ceiling for 25 reps each leg. Position 3: Very similar to Position 2, but this round you will cross your right foot over your left knee for 25 reps then switch legs.

SINGLE LEG SQUAT JUMPS: Start by holding onto a counter, chair or back of a piece of furniture (if nothing in your space will work, then hands on hips and you’re getting a bonus core workout!). Then stand on your right leg with your left foot off the ground, bend both knees and go into a squat position with your right leg. Pushing through your right heel, jump off the ground and come back down bending your knee as you land as low as you can, sitting back into a squat position. Repeat for a total of 25 reps on the right leg then switch and repeat 25 reps on the left leg.

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Sunday Meal Prep...are you into it? Wish you could Sunday Meal Prep...are you into it? Wish you could be? Don't know where to start???⁠
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Last Sunday I hosted a Virtual Meal Prep Cooking Class for my clients. Together we prepped lots of healthy stuff to support us through a 5 Day Plant Based Cleanse (meaning 5 days with no dairy, animal protein, added sugar or processed carbs).⁠
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The feedback I got from everyone was amazing! It is crazy what a difference just a little bit of meal prep can make. Having your fridge stocked with healthy things prepped to be more "grab and go" really does make it is so much easier to eat healthy all week!⁠
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What did we prep???
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Swipe through to see some of my favorites!⁠ 💎
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🍠Sweet Potato Toasts - something as simple as sweet potatoes already roasted makes it so easy to put together this amazing meal in minutes.⁠
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🥑BbE Frozen Green Avocado Smoothie Packets - I didn't even know how fabulous this would be! Freezing the dates brings out the sweetness even more and being able to just add liquid to a blender and throw these frozen packets in saved so much time. ⁠
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🥬Spicy Asian Salmon Salad - we did have Sunday as our last night for animal protein and this salad was super easy and so freaking good!⁠
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In addition to those recipes, we prepped Roasted Sweet Potatoes and Veggies for a Veggie Hash. Some of the veggies were also prepped to go on a salad for the week. We made the dressings for both salads and had bags of precut red cabbage and shredded carrots.⁠
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The beauty is it doesn't take a lot of effort to truly set yourself up for a week of healthy eating! How about it loves??? Ready to get in the kitchen and prep? It’s about that time. xo⁠🖤
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I hosted a Virtual Meal Prep cooking class with my I hosted a Virtual Meal Prep cooking class with my clients last weekend where we took all of this (and more) and created a week of healthy eating. 🖤👯‍♀️ Not only was it so much fun...I feel like we all had the best nutrition week ever! ⁠🙌🏽
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Use this as your inspiration to get to the grocery store today and get stocked up on everything you'll need to eat healthy next week!⁠🥬🍠🥑
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Meal prep doesn't have to be so intense, but having some healthy items prepped and ready to go really does make such a difference!⁠
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Check back tomorrow when I'll share more of what we prepped at the event + some of my favorite meal prep ideas! xo⁠ 💋
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⁠If you were looking for an excuse to do a littl ⁠If you were looking for an excuse to do a little spring fitness shopping...this is it loves! ⁠🛍
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Athleta Friends and Family 20% discount March 4th - 8th.⁠
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To receive your access code, just head to linkinbio, click the link and enter your email.⁠
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I am sharing some of my @athleta favorites on stories! Spring has me all inspired for a workout wardrobe refresh! ⁠
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Trying to figure out the best time of day to worko Trying to figure out the best time of day to workout? What home equipment makes sense for your space? Some simple exercises you can do at home?⁠
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Check out this clip from my interview promoting the @denverlifemagazine Wellness Issue with Colorado and Company. We chat about how a consistent workout schedule is key, home equipment options for all spaces and budgets + a few of my favorite body weight moves! ⁠🖤💪🏽
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Head to link in bio to watch the full video! xo⁠ 💋
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I've been having a lot of conversations with clien I've been having a lot of conversations with clients about how it feels to step out of a will power mindset and instead, approach your healthy lifestyle changes from a place of AWARENESS. 🌟 I think it's a really impactful shift, so wanted to share some of the ideas with you! ⁠
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What comes to mind when you think of changing unhealthy habits? Resisting certain foods? Forcing yourself to go to the gym? Restricting alcohol? Giving up what you want for what you HAVE to do???
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All of these beliefs have an energy of requiring will power, discipline and self control to “improve yourself”. This mindset takes away your power and gives it all to whatever it is you are working ⁠to change (ie. the food, the alcohol, the activity).
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What if rather than restricting or resisting, you started paying attention to how certain foods, activities and things make you feel? Shifting your focus to “knowing yourself" vs. “controlling yourself” gives all of the power back to you! 👊🏽
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Empower yourself by deciding what you put in your body and how you spend your time based on how it makes you feel. Tune in to your body’s signals and reactions and be aware of how working out, eating healthy, getting enough sleep, not drinking, etc. feels. Knowing yourself and your body makes it so much easier to choose the things that will nourish you mind, body, soul!🙏🏽 
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What do you think? Is it easier for you to make healthy changes from having awareness vs. willpower? Would love to hear from you guys on this!👇🏽 xo 💕
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