My name is Theresa Stevens and I’m a Samba dancer, a Booty Bumpin’ Teacher & a Pleasurable Fitness Coach. Great job titles, right? :)
If you’re getting into caring for your body by eating whole, nutrient-dense food, and you’re ready to add some exercise into the mix so that you can enjoy all of the smokin’ hot benefits (like how to make your butt look good)…
You may be wondering:
How can I change exercise from something I’m supposed to do into something I WANT to do? And how do I turn it into part of my lifestyle?
Well, first things first, I want to invite you to ditch the word “exercise” and think about the idea of “moving & playing in your body” instead!
I don’t know when we coined the phrase “exercise”… but “exercise” often feels like something that we need to “motivate” ourselves to do.
Shawn Achor, researcher and author of The Happiness Advantage, found that we only have a short supply of “motivational energy” available to us every day! And we can use this energy up pretty quickly, just with simple tasks like getting up early and taking time to make a healthy breakfast.
So what’s a health lover to do?
Here are 5 quick tips that allow you to feel inspired (and even healthfully addicted) to exercise your way to a great looking butt:
1. For a Great Looking Butt: Make Moving More Playful
Want to know a secret about making “exercise” a part of your daily lifestyle? It’s that your body WANTS to move, and it wants to play every single day.
Now I’m not just talking about working out: your body just wants to straight-up move around every day. (Not spend the whole day sitting in a chair!)
It’s part of our animal nature.
And we’ve created jobs and cultures around doing just the opposite. We’re sitting on our butts for way too long at work, on the sofa at night, in our car during the commute… and not enough time shaking our booties!
In fact, I believe that when you can allow your body to move and play everyday… you can get out of your “mind,” which can get mired down with repetitive thoughts, worries, and to-do’s… and into the silent meditative connection of being IN your body.
So it’s time to start giving your body what it loves and craves: lung expanding, heart beating, sweaty pleasurable movement and play.
2. Schedule It & Let Your Body Do The Rest
The idea of “playing and moving in your body” is really fun!
Once you start doing it, your body will actually help you make a healthy habit of it because it loves it so much!
That’s why it’s so important to put your “playful movement” time into your calendar and plan your day around it!
And yes, the first 1 to 5 times you go to do your movement activity, you’re going to have to make a conscious choice to do that, rather than sit on the coach and watch a movie. But after you do this several times, your body will get in line and really help support you because it feels so good!
I find that even when I’m a little tired from thinking too much or working too hard, and I’m supposed to go to a dance class… I know I’m going to feel more energized, more creative, more sensual, more in love with my body. I’m going to feel so much better after I go dance… but I don’t want to go because I feel burned out.
I can hear my mind saying, “Oh I’m so tired. I just want to sit on the sofa.”
But my body knows we’re going to have such a good time! I’m going to feel so much better if I just go.
At this point, you don’t have to “motivate” yourself. You just look forward to it and your body helps you make it a part of who you are and what you do.
3. How to Make Your Butt Look Good By Starting With What You Have
Now the third important and inspirational tip, is that you want to start where you’re at and playfully build from there.
You can get un-inspired to exercise when you do something that’s outside of your current fitness range.
And you think, oooh, yes I want to have that too. Be careful: you don’t want to jump off the deep end and try to do really intense fitness programs immediately, because that’s when injuries happen. You’ll end up with sore, stiff muscles.
You want to acknowledge where you are with your fitness and movement level.
Make sure that you’re eating nutrient, dense whole foods. Because if you’re not eating whole foods, exercising will actually feel very draining… which is not an inspiring way to feel, at all!
I recommend starting with something like walking every day. Walking is a great way to notice all of the beauty around you, clear your mind, and also release the muscles in your back and hips.
Then as quickly as you can, add to your daily walks by challenging yourself with more fun and playful forms of movement…that are actually more powerfully effective for burning fat and building sexy muscle.
4. Do Something That Works (So You’ll Want To Keep Going)
Nothing is more inspiring than enjoying the RESULTS of your efforts, right? So pick a type of movement that you enjoy and understand why it works!
Once you’ve gotten the hang of eating more real food and getting great nutrition… Challenge yourself and enjoy getting a variety of movement into your life with both aerobic (Interval Training types of movement) and anaerobic (Strength Training types of movement).
Making the best of both kinds of exercise (resistance training and cardio) has been shown to give you the BEST sexy fitness results.
You may be excited to hear that there’s a type of movement that combines BOTH cardio, or aerobic movement, AND muscle-building, anaerobic movement.
It doesn’t take a lot of time to do, and it’s an ancient form of movement that’s very playful and fun!
It’s called Concurrent Training…
It’s been shown through a 2008 research study at the University of California in Santa Cruz and Berkley, to be a significantly effective form of exercise to burn abdominal fat, while building sexy muscle and reducing post-workout soreness! Yes!
I’m into combining “booty-focused” strength training with dancing, because you get great results from simple and sexy movements that gently and consistently “work” the posterior chain of muscles in your body.
When you’re “using your booty,” you start to feel really inspired and committed to doing them!
These movements can feel good on your body and not draining (when combined with eating nutrient-dense foods).
Because these movements are tapping into the power and pleasure of using your *posterior chain* (your booty muscles) you get quick results. When you get fast results and you can see your butt looking better day by day, it’s inspiration to keep working out!
The good news? This style of movement is simple. And you can also really enjoy the PROCESS to getting a great looking butt and body.
5. Feel Sexy & Beautiful Now!
My last pleasurable fitness tip is that you want to escape the stress of disliking your body as much as possible. Make your commitment to movement from a place of loving and taking care of your body, rather than hating your body.
This is extremely important, because when you’re feeling stressed, your body sends out neurotransmitters like Cortisol, that tell your body to hold onto it’s resources, and store fat. This then triggers you to eat foods higher in sugar, causing a downward spiral.
Disliking how your body is right now is one of the worst kinds of stress. When you catch your eye in the mirror and put yourself down, it can start to feel like a self-made prison that you can’t escape.
Start by loving and appreciating your body, just as it is right now. This in turn will allow all of the wonderful changes you’re wanting can take place to happen more easily.
It sounds like a Catch-22, but if you look for things to love and appreciate about your body, while you’re having fun… it can actually be a much easier shift to make!
And that’s why I believe dancing and booty-focused strength training is so powerful.
When you squeeze and release your butt muscles, the largest muscle group in your body… or you dance in what I call the “African seated dance position,” not only are you in the perfect position to burn fat and build some sexy muscle, but using the largest muscle groups in your body actually triggers a flood of happiness and sensuality hormones, including testosterone and human growth hormone, that help you feel more sensual and free!
When you’re doing booty-focused strength training or dancing I highly recommend wearing an outfit that you enjoy wearing.
Exercising doesn’t mean that you need to throw on your baggiest sweats and oldest t-shirt. When you see yourself in the mirror wearing these old, worn-out things, you’re just not going to feel good about yourself!
Now you don’t need an expensive workout wardrobe either. I just recommend wearing clothes that make you feel good, and make you feel beautiful, when you wear them.
Feeling sensual and free helps you want to exercise and play in your body! Dancing with your hips, and moving what I like to call the “Pleasure Center” of your body really turns on your sensuality, your sense of personal freedom and power… not to mention a fabulous looking butt you’ll love, too.
Let’s Move Together!
Woo-hoo! All right, I hope you enjoyed my 5 Quick Tips to feel “inspired” rather than “motivated” to move your body. And if you would love to learn how you can feel sexy and beautiful in your body right now, and how you can burn fat and build sexy muscle by moving with the “pleasure center” of your body…
Come check out my free 3 Day “Move Your Booty” Challenge… and let’s move and celebrate all of the beauty that we are!
Lots of love and booty-shaking beauty,
Samba Dancer, Booty Bumpin’ Teacher
Pleasurable Fitness Coach