Two Moves to Lift your Booty
We all want a nice badonkadonk, but it takes work to lift and tighten that booty. Here are two simple moves that you can do every day to get a better butt:
1. Lunges with side touch: Perform a regular lunge, but touch to the side as you bend down. As you stand back up, push up through the heel. Try to keep your chest up the whole time.
1. Lunges with side touch: Perform a regular lunge, but touch to the side as you bend down. As you stand back up, push up through the heel. Try to keep your chest up the whole time.
2. Start on your hands and knees. Touch your toe to the side and lift up high and to the side at a 45 degree angle. Keep abs tight.
Do this everyday for 3-5 minutes and your will definitely start to feel a difference in your back side.
Sincerely,
Jean
Sincerely,
Jean
Danette May 30 Day Challenge
So...summer is upon us and so is my 27th birthday. I decided that I want to look and feel amazing, which led me to officially join the "Danette May 30 day challenge" and I will start Monday March 16 (tomorrow).
This challenge gives you specific meal plans and work out plans for 30 days. I will not be posting exact recipes or exact workouts, but I will give you enough information on how you can follow closely along.
Costs: $45 to sign up, $150-$200 for four weeks of food at the grocery store, depending on which ingredients you already have
Day 1:
Meals for the day: Drink 1 gallon of water, 3 smoothies, 3 lemon water drinks
Workout: 20 min jog and 15 min pilates
3 minute meditation
Day 2:
Meals for the day: Drink 1 gallon of water, 2 smoothies, 3 lemon water drinks, quinoa and kale for dinner
Workout: 15 min Pilates
3 minute meditation
Day 3:
Meals for the day: Drink 1 gallon of water, 2 smoothies, 3 lemon water drinks, Quinoa/mango/kale for lunch
Workout: 15 min jog
3 minute meditation
Day 4:
Meals for the day: Drink 1 gallon of water,1lemon water drink, 3 smoothies, oatmeal, beet wrap, salad, 2 eggs, 3 strawberries
Workout: 15 pilates
3 minute meditation
Day 5:
1 gallon water, Lemon water, Breakfast quinoa, smoothie, hummus beet wrap, yogurt with berries, smoothie, smoothie
Workout: Jog 15 min
3 minute meditation
Day 6:
1 gallon water, Lemon water, 3 scrambled eggs, oatmeal, veggies & greek yogurt, ground turkey & greens & apple, chicken quinoa, salmon & veggies, greek yogurt & fruit,
Workout: 15 min pilates
3 minute meditation
Day 7:
1 gallon water, Lemon water, Turkey bacon and oatmeal, 2 eggs & tomatoes, chicken & apple salad, peanut butter, talapia & rice & snap peas, yogurt & berries
Workout: 15 min jog
3 minute meditation
Day 8:
1 gallon water, Lemon water, smoothie, veggies & cottage cheese, chicken or shrimp salad, peanut butter bites, hummus & quinoa lettuce wrap, 2 eggs & berries
Workout: 15 min run (jog 1 min, sprint 30 seconds, repeat)
3 minute meditation
Day 9:
1 gallon water, Lemon water, scrambled eggs w/veggies & fruit, yogurt & veggies, chicken w/veggies & fruit, eggs & toast, chicken & quinoa & veggies, yogurt & berries
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 10:
1 gallon water, Lemon water, healthy banana pancakes, yogurt & veggies, chicken & veggies & fruit, quinoa & cottage cheese, salmon & veggies, smoothie
Workout: Jog or bike for 15 min + 15 min pilates
3 minute meditation
Day 11:
1 gallon water, Lemon water, smoothie, hummus & veggies, tuna lettuce wrap, hardboiled eggs & peanut butter & toast, chicken/bean/veggie salad, cottage cheese & fruit
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 12:
1 gallon water, Lemon water, greek yogurt & fruit, yogurt & veggies, chicken/shrimp salad, natural peanut butter bites, smoothie, hardboiled eggs & berries
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 13:
1 gallon water, Lemon water, quinoa & fruit & yogurt, smoothie, summer salad, natural peanut butter bites, tuna & salsa & fruit, 2 hardboiled eggs & veggies,
Workout: yoga
3 minute meditation
Day 14:
1 gallon water, Lemon water, oatmeal & yogurt & berries, smoothie, chicken tortilla, peanut butter bites, curry powder chicken & quinoa, smoothie
Workout: 15 min run (jog 1 min, sprint 30 seconds, repeat) & 10 min core
3 minute meditation
Day 15:
1 gallon water, Lemon water, quinoa & nuts & berries, dark chocolate almonds, greek yogurt chicken salad, Natural peanut butter & protein powder, protein & greens, apple & cinnamon
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 16:
1 gallon water, Lemon water, 2 eggs & ezekiel bread, smoothie, salmon & greens, 2 boiled eggs & greens, chicken & veggies & black beans, banana 'ice cream'
Workout: 15 min pilates
3 minute meditation
Day 17:
1 gallon water, Lemon water, smoothie, plum bruschetta, chicken & pineapple slice, natural peanut butter, kale chips & fruit, salso & veggies
Workout: 15 min core/high intensity whole body workout + 5 min jog
3 minute meditation
Day 18:
1 gallon water, Lemon water, 2 eggs & ezekiel bread, greek yogurt & veggies, squash & zucchini & chicken, smoothie, healthy chicken soup, smoothie
Workout: Yoga
3 minute meditation
Day 19:
1 gallon water, Lemon water, turkey bacon & egg & ezekiel bread, smoothie, tilapia & pice pilaf & veggies, healthy 'chocolate pudding', tuna & greek yogurt, hummus & veggies
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 20:
1 gallon water, Lemon water, healthy waffles, smoothie, healthy tortilla 'pizza', homemade fruit & nut bar, shrimp & veggies, greek yogurt & veggies
Workout: 15 min pilates + 10 min run
3 minute meditation
Day 21:
1 gallon water, Lemon water, egg white scramble, peppermint 'ice cream', turnkey burger & veggies, eggs & greens, shrimp & veggies, greek yogurt & fruit
Workout: 10 min core + 7 min sprint/jog sequence
3 minute meditation
Day 22:
1 gallon water, Lemon water, healthy pancakes, smoothie, tuna sandwich, chocolate strawberries, southwest lettuce wrap, smoothie
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 23:
1 gallon water, Lemon water, Ezekiel bread french toast, coconut & pineapple, lean beef & zucchini, smoothie, turkey bacon & pea dish, greek yogurt & stevia
Workout: 15 min jog
3 minute meditation
Day 24:
1 gallon water, Lemon water, egg scramble, protein shake, apple salad, 70% chocolate, gluten free pasta & chicken, greek yogurt & veggies
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 25:
1 gallon water, Lemon water, egg scramble, smoothie, apple salad, kale chips, southwest lettuce wrap, chocolate mug cake
Workout: Yoga
3 minute meditation
Day 26:
1 gallon water, Lemon water, protein pancakes, smoothie, gluten free pesto pizza, yogurt & stevia, gouda chicken soup, greek yogurt & veggies
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 27:
1 gallon water, Lemon water, chocolate waffles, applesauce & fruit, gluten free pizza, fruit & nut bar, chicken & veggies, smoothie
Workout: 15 min pilates & 10 min jog
3 minute meditation
Day 28:
1 gallon water, Lemon water, egg scramble, smoothie, lean turkey lettuce wrap, 70% dark chocolate, chicken & greek yogurt & avocado
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 29:
1 gallon water, Lemon water, healthy banana coconut crepes, greek yogurt, chicken & veggies, apple & almond butter, healthy egg salad, pineapple & coconut
Workout: Yoga
3 minute meditation
Day 30:
1 gallon water, Lemon water, ezekiel bread french toast, smoothie, sprout & avocada salad, apple sandwiches, shrimp cobb salad, greek yogurt
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 31:
1 gallon water, Lemon water, egg scramble, smoothie, cowboy caviar, chocolate strawberries, turkey bacon & pea dish, smoothie
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Sincerely, Jean
This challenge gives you specific meal plans and work out plans for 30 days. I will not be posting exact recipes or exact workouts, but I will give you enough information on how you can follow closely along.
Costs: $45 to sign up, $150-$200 for four weeks of food at the grocery store, depending on which ingredients you already have
Day 1:
Meals for the day: Drink 1 gallon of water, 3 smoothies, 3 lemon water drinks
Workout: 20 min jog and 15 min pilates
3 minute meditation
Day 2:
Meals for the day: Drink 1 gallon of water, 2 smoothies, 3 lemon water drinks, quinoa and kale for dinner
Workout: 15 min Pilates
3 minute meditation
Day 3:
Meals for the day: Drink 1 gallon of water, 2 smoothies, 3 lemon water drinks, Quinoa/mango/kale for lunch
Workout: 15 min jog
3 minute meditation
Day 4:
Meals for the day: Drink 1 gallon of water,1lemon water drink, 3 smoothies, oatmeal, beet wrap, salad, 2 eggs, 3 strawberries
Workout: 15 pilates
3 minute meditation
Day 5:
1 gallon water, Lemon water, Breakfast quinoa, smoothie, hummus beet wrap, yogurt with berries, smoothie, smoothie
Workout: Jog 15 min
3 minute meditation
Day 6:
1 gallon water, Lemon water, 3 scrambled eggs, oatmeal, veggies & greek yogurt, ground turkey & greens & apple, chicken quinoa, salmon & veggies, greek yogurt & fruit,
Workout: 15 min pilates
3 minute meditation
Day 7:
1 gallon water, Lemon water, Turkey bacon and oatmeal, 2 eggs & tomatoes, chicken & apple salad, peanut butter, talapia & rice & snap peas, yogurt & berries
Workout: 15 min jog
3 minute meditation
Day 8:
1 gallon water, Lemon water, smoothie, veggies & cottage cheese, chicken or shrimp salad, peanut butter bites, hummus & quinoa lettuce wrap, 2 eggs & berries
Workout: 15 min run (jog 1 min, sprint 30 seconds, repeat)
3 minute meditation
Day 9:
1 gallon water, Lemon water, scrambled eggs w/veggies & fruit, yogurt & veggies, chicken w/veggies & fruit, eggs & toast, chicken & quinoa & veggies, yogurt & berries
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 10:
1 gallon water, Lemon water, healthy banana pancakes, yogurt & veggies, chicken & veggies & fruit, quinoa & cottage cheese, salmon & veggies, smoothie
Workout: Jog or bike for 15 min + 15 min pilates
3 minute meditation
Day 11:
1 gallon water, Lemon water, smoothie, hummus & veggies, tuna lettuce wrap, hardboiled eggs & peanut butter & toast, chicken/bean/veggie salad, cottage cheese & fruit
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 12:
1 gallon water, Lemon water, greek yogurt & fruit, yogurt & veggies, chicken/shrimp salad, natural peanut butter bites, smoothie, hardboiled eggs & berries
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 13:
1 gallon water, Lemon water, quinoa & fruit & yogurt, smoothie, summer salad, natural peanut butter bites, tuna & salsa & fruit, 2 hardboiled eggs & veggies,
Workout: yoga
3 minute meditation
Day 14:
1 gallon water, Lemon water, oatmeal & yogurt & berries, smoothie, chicken tortilla, peanut butter bites, curry powder chicken & quinoa, smoothie
Workout: 15 min run (jog 1 min, sprint 30 seconds, repeat) & 10 min core
3 minute meditation
Day 15:
1 gallon water, Lemon water, quinoa & nuts & berries, dark chocolate almonds, greek yogurt chicken salad, Natural peanut butter & protein powder, protein & greens, apple & cinnamon
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 16:
1 gallon water, Lemon water, 2 eggs & ezekiel bread, smoothie, salmon & greens, 2 boiled eggs & greens, chicken & veggies & black beans, banana 'ice cream'
Workout: 15 min pilates
3 minute meditation
Day 17:
1 gallon water, Lemon water, smoothie, plum bruschetta, chicken & pineapple slice, natural peanut butter, kale chips & fruit, salso & veggies
Workout: 15 min core/high intensity whole body workout + 5 min jog
3 minute meditation
Day 18:
1 gallon water, Lemon water, 2 eggs & ezekiel bread, greek yogurt & veggies, squash & zucchini & chicken, smoothie, healthy chicken soup, smoothie
Workout: Yoga
3 minute meditation
Day 19:
1 gallon water, Lemon water, turkey bacon & egg & ezekiel bread, smoothie, tilapia & pice pilaf & veggies, healthy 'chocolate pudding', tuna & greek yogurt, hummus & veggies
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 20:
1 gallon water, Lemon water, healthy waffles, smoothie, healthy tortilla 'pizza', homemade fruit & nut bar, shrimp & veggies, greek yogurt & veggies
Workout: 15 min pilates + 10 min run
3 minute meditation
Day 21:
1 gallon water, Lemon water, egg white scramble, peppermint 'ice cream', turnkey burger & veggies, eggs & greens, shrimp & veggies, greek yogurt & fruit
Workout: 10 min core + 7 min sprint/jog sequence
3 minute meditation
Day 22:
1 gallon water, Lemon water, healthy pancakes, smoothie, tuna sandwich, chocolate strawberries, southwest lettuce wrap, smoothie
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 23:
1 gallon water, Lemon water, Ezekiel bread french toast, coconut & pineapple, lean beef & zucchini, smoothie, turkey bacon & pea dish, greek yogurt & stevia
Workout: 15 min jog
3 minute meditation
Day 24:
1 gallon water, Lemon water, egg scramble, protein shake, apple salad, 70% chocolate, gluten free pasta & chicken, greek yogurt & veggies
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 25:
1 gallon water, Lemon water, egg scramble, smoothie, apple salad, kale chips, southwest lettuce wrap, chocolate mug cake
Workout: Yoga
3 minute meditation
Day 26:
1 gallon water, Lemon water, protein pancakes, smoothie, gluten free pesto pizza, yogurt & stevia, gouda chicken soup, greek yogurt & veggies
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 27:
1 gallon water, Lemon water, chocolate waffles, applesauce & fruit, gluten free pizza, fruit & nut bar, chicken & veggies, smoothie
Workout: 15 min pilates & 10 min jog
3 minute meditation
Day 28:
1 gallon water, Lemon water, egg scramble, smoothie, lean turkey lettuce wrap, 70% dark chocolate, chicken & greek yogurt & avocado
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 29:
1 gallon water, Lemon water, healthy banana coconut crepes, greek yogurt, chicken & veggies, apple & almond butter, healthy egg salad, pineapple & coconut
Workout: Yoga
3 minute meditation
Day 30:
1 gallon water, Lemon water, ezekiel bread french toast, smoothie, sprout & avocada salad, apple sandwiches, shrimp cobb salad, greek yogurt
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Day 31:
1 gallon water, Lemon water, egg scramble, smoothie, cowboy caviar, chocolate strawberries, turkey bacon & pea dish, smoothie
Workout: 15 min core/high intensity whole body workout
3 minute meditation
Sincerely, Jean
Killer Stair Master Workout1
Hey Everyone! We're back with another amazing workout for you guys! This one is Tough! And will have your body ready for summer in no time! The work out I'm about to share is a 30 min. conditioning workout that is pretty high intensity if you ask me :)
Don't Forget to use my 5 stretch routine found here after your work out!
Lets Get started...
So I first start out on the treadmill. You always want to warm up your muscles before you get into the core of your workout. I usually go for 10 minutes. You want to at least hit a mile within in that 10 minutes. I first start walking for about 2 minutes at 4 mph. Then I go up to about a 7.5-8 mph until I hit a mile. (If you have to go longer then 10 minutes to hit a mile that's fine!) After my mile I walk at 3mph to cool down a bit.
Stair Master!
Okay so get a good beat going in your headphones or pull up a favorite TV show on your iPhone while doing this! I always feel that these things help the time go way faster and I don't focus so much on the pain haha.
1. So I start usually at a level 12 stepping up it normally, hitting every step. Do that for 10 mins
2. Then once I hit 10 I turn the level down to 10. I start going every other step. As you take a step up kick your foot back (foot flexed) shooting your heel into the back wall. This gets your back and rids away those muffin tops. Do for 2 mins
Don't Forget to use my 5 stretch routine found here after your work out!
Lets Get started...
So I first start out on the treadmill. You always want to warm up your muscles before you get into the core of your workout. I usually go for 10 minutes. You want to at least hit a mile within in that 10 minutes. I first start walking for about 2 minutes at 4 mph. Then I go up to about a 7.5-8 mph until I hit a mile. (If you have to go longer then 10 minutes to hit a mile that's fine!) After my mile I walk at 3mph to cool down a bit.
Stair Master!
Okay so get a good beat going in your headphones or pull up a favorite TV show on your iPhone while doing this! I always feel that these things help the time go way faster and I don't focus so much on the pain haha.
1. So I start usually at a level 12 stepping up it normally, hitting every step. Do that for 10 mins
2. Then once I hit 10 I turn the level down to 10. I start going every other step. As you take a step up kick your foot back (foot flexed) shooting your heel into the back wall. This gets your back and rids away those muffin tops. Do for 2 mins
3. At 12 mins Go back to every step for 1 minute. This is so you can catch your breath.
4. Then at 13 your going to turn to the side! Your going to do cross step ups. (You can even repeat that in your head, Cross then step up.) As you step up, Shoot your other leg out to the side (with pointed toe) This works your inner thighs :)
4. Then at 13 your going to turn to the side! Your going to do cross step ups. (You can even repeat that in your head, Cross then step up.) As you step up, Shoot your other leg out to the side (with pointed toe) This works your inner thighs :)
-Do this for a minute on one side. Go back to normal and do every step to catch your breath and then turn to the other side and do it for a minute. (you can do two minutes each side if you want!)
YOUR DONE!!
Great Job :) Im sure you have worked up a sweat! Before I start my 5 Stretch routine I like to stretch my calves on the stairs!
*Stay tuned for my next week AB workout that will have you ready for swimsuit season ;)
Great Job :) Im sure you have worked up a sweat! Before I start my 5 Stretch routine I like to stretch my calves on the stairs!
*Stay tuned for my next week AB workout that will have you ready for swimsuit season ;)
Sincerely,
Jean
Jean
My 5 Stretch Routine....
I wanted to start off today's post by telling everyone how much I love fitness! Throughout my life I have been very privileged to have been tutored by fitness professionals at a variety of levels. I played division 1 college volleyball and was personal trained for 5 years. I have been honored to receive the best instruction possible to know how to get into shape! I have started getting into my own personal training and wanted to start out by sharing this exercise!
-One of the most important things you can do in a work out is STRETCH!! Warm up those muscles and loosen them up before you start your workout! Stretching before and after is crucial for body physique. And the plus side is that it BURNS CALORIES :)
I'm going to share with you a five step stretch that I do almost every day! I love the way that it makes my body and muscles feel. Its a "Hurts So Good Feeling" if you know what I mean.
Lets Get Started....
1. I first start with a runners position. Placing one hand on top of the knee and the other on the ground. Your back leg should be straight while the other is bent at a 45 degree angle. DON'T let your knee go past your toe (Big no no)
-One of the most important things you can do in a work out is STRETCH!! Warm up those muscles and loosen them up before you start your workout! Stretching before and after is crucial for body physique. And the plus side is that it BURNS CALORIES :)
I'm going to share with you a five step stretch that I do almost every day! I love the way that it makes my body and muscles feel. Its a "Hurts So Good Feeling" if you know what I mean.
Lets Get Started....
1. I first start with a runners position. Placing one hand on top of the knee and the other on the ground. Your back leg should be straight while the other is bent at a 45 degree angle. DON'T let your knee go past your toe (Big no no)
2. Pull back until your sitting on your foot and stretch that Calf! "Feel the burn!"
Try to reach and touch your toe. If you can go past you toe and reach as far as you can.
Try to reach and touch your toe. If you can go past you toe and reach as far as you can.
3. Come up again into kneeling position. This is to stretch out your Hip Flexor. With one hand on your back side push your hip forward. You should feel this stretch at the top of your thigh and the inside of hip bone.
4. (This one is my Favorite!) Stay in this position. Now with your arm, shoot it straight up to the sky! You can even angle it toward the opposite side for an even deeper stretch it. Reach as far as you can! Feel it baby! Try to keep you hip pressed forward while doing this. This will get your side stretched, your Obliques, and Hip Flexor. This stretch also helps with flattening your lower stomach ;)
5. While in this position reach back and grab your back foot. Bring it up and stretch that quad. So Nice!
AND YOUR DONE! This is a fluid exercise one after the other, no stopping in between. When your done with one leg switch to the other! Remember in each of these exercises make sure your front knee doesn't go past your toe. This can be harmful to your knees. I hope you enjoy this stretch routine and have a Great Workout! Burn Some Calories for us.
Sincerely,
Jean
Sincerely,
Jean