Tamara Grand, a personal trainer, group exercise instructor, and author of the popular health and fitness blog fitknitchick.com, knows a bit about helping women build muscle and lose fat.
Her brand new book, Ultimate Booty Workouts, not only describes a 12-week workout program for strengthening legs, butt and core, but also highlights the health benefits of strength training, dispels myths about women and weight lifting, and provides innovative suggestions for starting and sticking with a new exercise program.
Here’s an excerpt from her book:
Next to abs, butts are women’s favorite thing to complain about. Too big, too flabby, too flat, too little definition, too dimpled, not enough lift. Everybody wants Beyonce’s booty, but few know what to do to get it. The good news? Glue training is not rocket science. Combine targeted strength-training exercises with fat-melting cardio techniques and proper nutrition and you’ll be on your way to the booty of your dreams in a mere 10 to 12 weeks.
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This pregnancy workout, designed by pre and postnatal exercise specialist, Sara Haley, alternates between cardio and sculpting moves to provide a total body toning session for the mommy-to-be. The exercises are a preview to Synergy, one of the six workouts on Sara Haley’s Daily Sweat Pregnancy Program called “Expecting More.” Perform these five moves—that help prepare you for life with baby—in a circuit (one after another). Rest and repeat two to three times through, depending on your time and energy level.
Sara Haley is a certified ACE and AFAA international fitness expert who has traveled the globe teaching master classes and educating other fitness instructors and trainers. She has an impressive celebrity client list, is a Teacher Trainer for the Willpower Method and worked for seven years as a Reebok Global Master Trainer. Sara helped develop programs for JUKARI, the branded workout series between Reebok and Cirque du Soleil, and created and starred in numerous Reebok DVD programs. Armed with over 20 years of fitness and dance training, Sara currently teaches for the prestigious Equinox health clubs, trains high profile clients, consults for numerous international publications, and continues to develop her own workout program, The Daily Sweat.
SweatBox Workout: Sneak Peek of Sara Haley’s Sweat Unlimited DVD
Top 10 Cardio Exercises
Fizzy Jalapeno Cherry Limeades
The bathroom is not at the top of the list when you think of places to exercise. In fact, it’s probably not on the
list at all. But maybe it’s time for that to change.
We all visit the bathroom, and a fast workout while
you’re in “the loo” can be the perfect way to break up your day. We’ve come up with a list of five simple moves you can do in the bathroom to fit in a quick workout and boost your energy. Pick one or all and get moving during your next bathroom break, even if for just 5 minutes. This, of course, will work best if you’re in a private bathroom, that is, unless you want to lead a class of bathroom exercisers with your coworkers!
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Nine weeks ago supermodel Gisele Bundchen gave birth to her daughter, Vivian Lake Brady. The gorgeous model debuted her post-baby body in a black bikini on a recent vacation to Hawaii, as reported by People Magazine. Gisele has given birth to two children, yet she remains in tip top shape even within weeks of giving birth.
How does the Brazilian model get her body back in shape post baby? According to Shape, the supermodel is loyal to a strict kung fu workout routine. Gisele has been completing 90 minutes of kung fu three times a week for the past four years.
Yao Li, Gisele’s kung fu instructor, explained that, “Practicing kung fu improves muscle tone and flexibility in the lower body. Blocking drills and hand techniques do the same for the upper body, especially the shoulders and arms.”
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It’s January, and you know what that means. It’s diet season and everyone’s out to be successful with their New Year’s Resolutions. Whether your goal is to lose weight, gain muscle or to just simply become healthier, it’s easier said than done. For a lot people, getting started is the hardest part. Knowing what to start with may be even more difficult.
For this week’s Saturday Morning Drill, we’ve put together a simple beginners workout that can be done anywhere at any time by using nothing but your own body weight. This is a total body workout that will really get your heart beating, the blood flowing and the muscles working. But don’t worry, it’s definitely bearable. The last thing we want to do is discourage you on the first workout!
This workout is divided into four sections. You’ll start with a type of cardiovascular exercise to get your heart rate up and follow it (without rest) with a strength training exercise. Between each section, rest for one to two minutes. Practice this every day for your first week and see if you can work your way up to doing the workout multiple times in a row.
Beginners Guide to Resistance Training
Saturday Morning Drills: Post-Workout Stressing
Absolute Beginners Fitness: 3 in 1 Kettlebell