Tuesday, May 28, 2013

3 Simple Exercises for Lower Back Dimples

There are lots of opinions on whether or not lower back dimples (Venus Dimples) are just genetics or if you’re able to develop them through exercise and strength training. I strongly believe that dimples can be developed, take a look at celebrity athletes, the majority of them have lower back dimples.

So how can lower back dimples be developed? Simple back strengthening exercises, a proper diet, and lower body fat percentage, (a healthy body fat percentage for women is 14% - 20% and for men 6% - 13%). I’ve compiled the following 3 exercises to target those sexy lower back dimples.

1.       Superman – lay face down on the floor; raise your arms and legs to the sky with your feet together. Your tummy should be the only part of your body touching the ground. Hold this for 30 seconds, 3x.

2.       Dead Lifts – With feet flat beneath bar, squat down and grasp bar shoulder width apart. Lift bar by extending hips and knees to full extension. (This exercise will also target your quads, hamstrings, calves and glutes!) Do 3 sets of 12.

3.       Bulgarian Split Squat - Extend leg back and place the top of your foot on a char or bench. Squat down flexing your knee and hip of front leg until knee of back leg almost touches the floor. Return to original standing position. Do 3 sets of 12 on each leg

These are great exercises to get those dimples to show – you’ll also experience improved back strength for better posture and core strength. Incorporate these into your routine 1-2 times per week. I recommend starting with little to no weight for your first week or so to master the movement and avoid straining your back.

Thursday, May 23, 2013

Ultimate Fat Burning Cardio

Cardio is necessary to lose fat all over your body but Interval Training is the ultimate fat burner and pertinent to giving your body that boost it needs to lose those stubborn extra pounds. Pushing yourself for the short bursts and then slowing down just enough to recover so you can push yourself again.

Top benefits to interval training:

1.       Increase your overall speed
2.       Increase your stamina
3.       Increase your afterburn. What does that mean? Afterburn is the period of time in which your body continues to burn calories post workout. Did I mention that interval training targets your waistline! =O

So you’re saying I can burn more overall calories in a shorter amount of time? Yes!

Here’s the latest interval workout I’ve been working on:
-3 Minutes on the Treadmill - your speed will vary depending on your height, but you should be running at a quick pace
-3 Minutes on the Stair Stepper – this is your recovery time

Interval training works for all types of cardio, so if you prefer the elliptical and the rowing machine, pair them for 25-45 minutes. The key is to push yourself on those short bursts, it’s only for 3 minutes, YOU CAN DO IT! 

Wednesday, May 22, 2013

Metabolism Boosting Snacks - Day #3 - Brazilian Butt Challenge

It's Day #3 for the 2-week Brazilian Butt Challenge. Honestly, I'm a little sore today! But thanks to Pinterest, I always find these little motivators to keep me in check.

Here's a few quick snack ideas to keep your metabolism up while satisfying your cravings and filling your tummy.

Whole Wheat Toast + Peanut Butter + Banana Slices (my favorite!!)

Mozzarella + Cherry Tomatoes + Basil

Non-Fat Yogurt + Berries + Sliced Almonds

Cucumbers + Carrots + Hummus (yum!)

Of course it's always best to be healthy when it comes to food and snack choices but it's unrealistic to completely restrict yourself from your favorite guilty pleasures and cravings. Stick to smart eating habits throughout the week and then treat yourself to ONE of your favorites on Saturday OR Sunday. =]

What are your favorite metabolism boosting snacks?

Monday, May 20, 2013

How to get your boyfriend to the gym

Is your boyfriend a "couch potato"? These tips should get your boyfriend to the gym without being a nag:

1. Be involved with his progress be as interested and excited as he is about his training and development. For example, help him measure his arms and other muscle groups.

2. Do the workout where they feel comfortable - the gym can be intimidating, especially when their man-card feels threatened. 

3. Use the workout as an excuse to build on your relationship - go on a jog together around the neighborhood or take a group exercise class, you might even meet a few new workout buddies to keep you both accountable. 

4. Reward him - set goals together and reward him as he achieves his goals. He'll stay motivated and have something to look forward to.

5. Find the right activity - be creative and join an adult softball or volleyball league. Some people hate spending their evening at the gym after a long day at work. 

Is having a less active partner a deal breaker for you?

10-day Brazilian Butt Challenge...Ready GO!

Alright ladies, this one is for us! We have 2 weeks left in the month of May, and let's face it.. bikini season is here! These quick exercises can be squeezed into your day, I promise! Do them in the AM  to kick start your day, before your shower, while you're waiting for your coffee, or if you're like me and you're trying to kick your coffee addiction do it after your protein shake. I take 100% Optimum Whey first thing in the morning and I've got so much more energy throughout the day and not to mention it gets my metabolism working right off the bat. You'll definitely feel the burn with these butt and leg exercises, but power through it. WE CAN DO IT!

If you have questions about any of these exercises, please don't hesitate to shoot me an email! =]