Friday, March 16, 2018

Better Booty






What’s the best way to tone up your butt? 
As a trainer I’m often asked: “How do I get a good butt?” and my answer is generally the same every time. I have to be honest and say that genetics play a huge role, however body builders are the living proof that quality exercise and nutrition can enhance any muscle group. A strong ‘gluteus maximus’ and ‘gluteus minimus’ – the training terms for your rear end – can be achieved through a combination of strength training and a good sprint program.

Butt toning tip 1 – Run your way to a great booty
Not surprisingly, I recommend running – it will help burn off excess flab while also building up your muscles.

Sprinting is essentially the weight lifting of running especially when you throw hill running into the mix because your posterior chain muscles – including your calves, hamstrings and glutes – generate a lot of the power that is required when sprinting.

Try adding one or two 30-minute sprinting sessions into your workout week. Sprinting for 20 seconds then resting for 60 seconds is my personal favorite. Remember to build up to it though. You must walk before you can run, so only up your speed as and whenyour body feels ready.

Butt toning tip 2 – Make squats work for you
Squats, squats, squats – you can never do too many squats.
Squats will work your butt muscles and putting the effort into a repetitive squat routine will get your booty in shape in no time.  I recommend variety, so try a combination of squats.  

Options include a basic squat with no weights, then try adding weights, a jump, or speed variations.  You could even work your way up to split squats and one-legged squats.
There are many variations to this amazing exercise so, no matter if you are new to exercising or a seasoned professional, find the types of squat that are most comfortable for your body and add them into your fitness routine three days a week.

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A great butt is not the be all and end all
By adding these exercises into your weekly routine you’ll be working your glutes and building a firm butt, but don’t forget that burning calories and being active are a great reward too.

When it comes to your body, health and wellness, we have to put jokes, vanity and the media aside. Remember that the visible benefits that come from working out are just an added bonus – it is the internal change and the improvement of your overall wellness that is of ultimate importance.

True beauty always comes from the inside.



ASIAN SHRIMP AND NOODLES




There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out. 
All of the flavors, none of the guilt! 
This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!
Servings: 4
Here’s what you need
For the Coconut Amino Sauce
  • ⅓ cup coconut aminos
  • 2 teaspoons garlic, minced
  • ½ teaspoon liquid stevia
  • 1 Tablespoon chili paste (sambal oelek)
  • 1 teaspoon fish sauce
  • 1 Tablespoon ginger, minced
  • 1 teaspoon toasted sesame oil
For the Noodles
  • 1 butternut squash
  • 1 sweet potato
  • 1 teaspoon olive oil
  • sea salt and black pepper
For the Shrimp and Veggies
  • 1 teaspoon olive oil
  • 12 oz large shrimp, peeled and deveined 
  • 2 cups (5oz) white cremini mushrooms, sliced
  • 1 red bell pepper, seeded and diced
  • 2 zucchini, diced
  • 1 carrot, grated
  • 2 Tablespoons fresh cilantro, minced
Instructions
For the Coconut Amino Sauce
  1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined. 
For the Noodles
  1. Preheat the oven to 350 degrees F. 
  2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside. 
For the Shrimp and Veggies 
  1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside. 
  2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes. 
  3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined. 
  4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!
Nutritional Analysis
One serving equals: 193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein.

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