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Get a better booty
Here’s the email that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting.

Better Booty Exercise #1: Hip Lift
A great exercise to work your glutes is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Better Booty Exercise #2: Leg Lift
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

Better Booty Exercise #3: Banded Shuffle
This is a great exercise to get your heart pumping and to work your butt. To do this exercise you'll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel it the most.

Better Booty Exercise #4: Plié Squat
Another form of squat is the plié squat. If you don't have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plié position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

Better Booty Exercise #5: Lunge
A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

Better Booty Exercise #6: Run or Walk
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect programme that will quickly get you into the body that you deserve.

Don’t wait – call or email today to get started.

No More Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage.
  • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
  • Focus on the big reason why you are losing the fat. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
  • Remember that you can only have two things in life: excuses or results. Which do you want?
Don’t allow excuses to ruin your life any longer.

Egg & Sausage Casserole
Starting your day off with a breakfast that is low in carbs and filled with protein and healthy fibre is a key way to stay on track with your fitness and fat loss goals. Many breakfast options today are filled with simple sugars and grains which sets you up for a day filled with poor food choices. This recipe for Egg and Sausage Casserole is filled with all of the energy-packed ingredients you need to power your day, to burn fat, and to feel great. Enjoy the leftovers for lunch or dinner!

Servings: 6

Here’s what you need…
  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 4 chicken sausage, sliced into ¼ inch rounds
  • 180g broccoli, chopped
  • 75g grated cheese
  • 8 eggs, beaten
  • 60ml milk
  • ½ teaspoon black pepper
  • ½ teaspoon sea salt
  1. Preheat the oven to 180 degrees C. Lightly grease a large casserole pan with olive oil.
  2. In a small skillet, place the olive oil over medium heat. Add the chopped onion and cook, stirring often, for 5 minutes or until tender. Remove from heat.
  3. In a medium bowl combine the tender onion, chicken sausage rounds, broccoli and ¼ of the grated cheese. Spread this broccoli mixture over the prepared casserole pan.
  4. In a large bowl combine the eggs, milk, pepper, salt and most of the remaining cheese (save a handful to sprinkle over the top of the casserole). Pour the egg mixture over the broccoli mixture in the casserole pan.
  5. Cover the casserole pan with foil and bake in the preheated oven for 30 minutes. After 30 minutes, remove the foil, sprinkle with the remaining cheese and continue to bake, uncovered, for 15 minutes. Remove from oven, cool for 10 minutes, serve and enjoy!
Nutritional Analysis: One serving equals: 197 calories, 14g fat, 4g carbohydrate, 1g fibre, and 14g protein.

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Chris Dicks
Mobile: 07535 622916

Creating the strongest version of the greatest you!