How to Make Your Butt Look Good By Being Inspired To Move

Hi there–

How to make your butt look good with Theresa StevensMy 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.

Make Your Butt Look GoodDoes this sounds familiar? Have you ever flipped through a magazine and seen a picture of a fitness model and she has rocking hot abs, these beautiful legs and a great butt?

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.

Make Your Butt Look GoodThat’s why if you’re experiencing stress, it will be challenging to lose weight or experience fitness results from what you’re doing.

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,

Theresa Stevens
Samba Dancer, Booty Bumpin’ Teacher
Pleasurable Fitness Coach

Do You Still Need to Workout If You Eat Raw?

The quick answer is yes! And I’m excited to share this workout with you, designed by my friend Nichole Kellerman, who is a personal trainer and knows a lot about working out and eating healthy.

Welcome Nichole…

What’s up, what’s up, it’s Nichole Kellerman here to give you some killer tips on how to keep your body in top notch from EVERY angle.

Watch Nichole Demonstrate the Workout

Okay- so we all know that being healthy isn’t just about what you put in your mouth, it’s about many components; diet, exercise, sleep, stress management, emotional stability, spirituality and the list goes on.

Think of it like a wheel, if a section is missing it wont function properly.
So today I am talking about the exercise and throwing in some mental exercises as well. :) 
This work out has many dynamic movements that incorporates multiple muscle groups and joints creating a strong, fit injury free body!

Plus I have added some positive affirmations to go along with each movement included in the exercise.

(see video for visual examples and proper form)

1. Side Lunge to Shoulder Press, Balance – “I am climbing to new levels”

-With one dumbbell (5-12lbs) feet together, step out to the side reaching to the inside of the opposite foot.
-Step back to the starting position
-Press arm up overhead and kick moving leg in front of you, to balance

2. Back Lunge To Rotate- “I Love My Life”

-Start standing, with one weight, holding on both sides
-Lunge back (ideally 90 degrees at each knee)
-Arms out, rotate over the front leg
-Back to standing
-Alternate to the next leg

3. Deadlift To Row “Out With The Old In With The New”

-Feet together, legs straight but knees NOT locked
-Both dumbbells in hands bend over, shoulders back, till you feel a stretch in the back of your leg
-Back up to standing, pull arms back, squeeze shoulder blades and repeat
-Advanced perform on one leg (one leg deadlift)

4. Plank With Tricep Kickback “Create Your Own Affirmation”

-On the floor, core tight, hips down
-Keep core tight (belly button to spine)
-Pull one are up, lock elbow into waist
-Kick arm straight squeezing tricep
-Switch arms

5. Cardio Dance Party

-Put on your favorite jam and DANCE!
-DO NOT SKIP THIS!
-This is vital for your health, happiness and heart :)
-Let go, have fun, be silly, get out of your head and into you body
-*All out* go for it, your body needs this

You can do these exercises just about anywhere! And since I’m feeling super generous (I think it’s the green smoothie I just drank kickin’ in ;) I’d love to give you free access to the 10 page Stretch Routine I usually only give my paying clients! Click Here get your copy now.

Then just print and follow with these detailed pictures and descriptions.

raw-workout

Click Here to grab your copy now!

If you have any questions at all, feel free to contact me, I am here to help.

xo,

Nichole Kellerman, CPT, CMT
Health & Lifestyle Coach
NicholeKellerman.com
720.515.2695

Nichole Kellerman, is a certified personal trainer and massage therapist with the drive to help as many women as possible be fit, healthy and happy, all while having a blast! Having struggled with her weight and self image in the past, she has now dedicated her life to showing women how to love their bodies and get that head-turning confidence they all deserve! Learn more about Nichole at http://nicholekellerman.com.

3 Simple Yoga Poses, and a Bonus, that will Dramatically Increase Your Detox Results

This is a guest post by Kimberly Johnson

If you have decided to focus your energy on your health through raw foods and detox, chances are you are looking for as many ways as possible to support this dietary change as possible. Heck, why not double down?

Some form of exercise is surely a part of your routine so that you can get all of your systems working and circulating.

So why yoga?

Yoga can be more effective, than say running, because you can get pretty specific about the outcome you want. Do you want to feel caffeinated? Sedated? Balanced? Specific poses can be combined or sequences to create these effects.

Yeah, it’s pretty amazing. It takes some time to make your own yoga pose prescriptions, but it is possible. And just like you are on your way to knowing what your body is craving for food, you can be on your way to knowing what kind of yoga practice is right for you each day. Both of these take time and steady effort, but it actually becomes fun when you can recognize what is healing for you, rather than needing a doctor to understand.

Poses that help you detox.

Yoga is an extremely effective way to sit with the difficulty that often comes up through the release of old habits. Yoga can also assist you in getting rid of the unwanted toxins that your body is probably releasing through this dietary change. And hopefully, yoga can be one of the positive habits built into your life that instigates a state of such vitality and vibrancy that your old habits disintegrate and lose power in comparison with the strength and life force that you feel when eating cleanly and taking care of your body.

The yoga postures that are most effective in helping you eliminate toxins from your digestive system, kidneys and liver are twists. Twisting postures literally wring out your organs so that when you unwind, new blood and oxygen rush back into them.

Twists are best practiced on an empty stomach, first thing in the morning is optimal. But if that is not possible, just wait a few hours after a meal.

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Pose #1 (parvritta pavanmuktasana)

I recommend the reclining double leg twist.

yoga%20reclining%20spinal%20twist

Lying down on your back, draw your knees towards your chest making 90 degree angles with your thigh and shins and ankles. Reach your arms out to the side like a cross. On an exhale, lower both legs to the right without your left shoulder coming up- stay for 8 breaths or about 1 minute. Keep your knees together. Inhale, return to the center, and exhale lower your legs to the left keeping your right shoulder down.

A slightly more challenging version:

If your hamstrings are open and you can straighten both legs to 90 degrees, lower both straight legs to the right aiming them to your right fingertips, so you will be slightly piked. Inhale come to the center, and exhale lower both legs zipped together over to the left keeping the right shoulder down. (*do not do this is you feel discomfort in your lower back)

yoga%20spinal%20stretch

Pose #2 (jathara parvatansana)

– Level 2 Stomach Twister

Then sit up with both legs out in front of you. If you cannot sit on the floor with your spine straight, sit up on a pillow or phone book. (It is not a good idea to twist with a rounded spine).

yoga%20dandasana%20prep

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Seated Twist Marichyasana 3

– It’s a mouthful but a very simple and effective twist!
Bend your right knee so your right foot comes back by your right hip. Hug your right knee with your left arm and twist to the right. If it is not too much of a strain, you can put your left elbow on the outside of your right knee.

yoga%20matsyendrasana

Pose #3 Twisted Triangle

From a standing position, step your left leg back. Lengthen forward over your right leg, place your left hand on the outside of your right foot and twist to the right.

parivritta%20trikonasana

If you cannot keep your spine straight (which would be normal because this is a difficult pose, place your front hand on a block)

assisted%20trikonasana

The main principle of twisting is to lengthen your spine on inhalations and twist on exhalations. You want to wring out a long spine.

Counterindications: Do not do these twists if you are pregnant or have a history of herniated disks.

I hope that you feel the benefits of these twists. Sometimes they can be pretty immediate. Let me know if you have any questions or comments!

Kimberly

BONUS

Sitting. Some of the most powerful tools are often the simplest, but that does not mean they are easy. There are times in any fast, detox or diet change that are really difficult. We take away our comfort measures. When we were lonely, we used to eat M&Ms, have a glass of wine or a hamburger, now we are faced with the emptiness. An emptiness that no salad will fill. During these rough spots, be still, close your eyes, and drop in and down. This is a simple form of meditation.

Rather than going to your computer or going for a run, or substituting another form of escape where food once was, you have an opportunity to break the pattern. Instead of trying to escape the feelings or impulses, close your eyes and be with them. This doesn’t have to be some big deal. We have a false idea that meditation is either some grand enlightening experience or that it is impossible torture.

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I can say that whatever you experience with your eyes closed is actually what is present inside of you. If you haven’t practiced being still, it can be pretty shocking how scattered and unfocused our minds are. You thought meditation and yoga were supposed to be relaxing and then you close your eyes and get assaulted by a barrage of thoughts and feelings that we often keep at bay. So start with just a few seconds- the length of a breath. When you feel that urge to escape the power of your craving or the sadness, loneliness, or grief that may precede your craving, pause and take a full breath.

I call this pose sitting, but really it should be called pausing, because you can do it anywhere, except when driving don’t close your eyes! *Do not pupu this one and skip down to the “real” yoga. This is a prerequisite for getting the benefits out of the other poses, your detox and your life!

If you want more guidance with meditation and some more variety, check out these 2 minute meditations designed to fit into your busy schedule!

For the past eleven years, Kimberly Johnson has been teaching yoga all over the world, in New York City, San Diego, Chicago, Boulder, Thailand, Malaysia and Brazil. She has deeply explored Viniyoga, Iyengar yoga, and Ashtanga yoga, and found the heart of her practice to be a continual return to self-inquiry. Her classes are influenced by her background in dance, Structural Integration, the Feldenkrais method, Advaita Vedanta, and Sanskrit. She currently lives and teaches in Rio de Janeiro. Find out more about her amazing retreats at www.kajyoga.com.

Interview: How to Get Motivated to Work Out!

Today I have a very special guest video interview for you to watch.

Please welcome Amber Zuckswert of Epic Self, who writes about fitness and nutrition, while traveling and living the good life. I got to ask Amber some of my personal exercise related questions that I’m sure will help you as well!

Video Interview with Amber Zuckswert

(Click here to watch the embedded video.)

I hope you enjoy this interview with Amber, she’s got loads of fitness expertise. We had a great time filming, and hopefully the audio quality isn’t too much of a deterrent for you to watch this interview.

Recap of the interview

Question: What is your number one workout tip for people who are busy but want to make exercise a part of their lifestyle?

Amber’s answer was spot on. She recommends that we make moving a part of our day throughout the day. For example by taking the stairs, walking places, biking to work, getting up and taking breaks throughout the day and just moving your body more. I think that’s great advice and I think that all of us can really appreciate it and make happen it in our lives.

Question: What is your advice for people who need help getting motivated to work out?

Amber recommends that we take a look at ways to make exercising fun for us. She mentions that taking a class or doing a fun activity as an exercise routine is the greatest way to really embody this type of exercise. Also getting a buddy or having a friend exercise with you is a great way to keep you going.

Question: What keeps you motivated to work out what you love about?

Amber explains that dance has been part of her life since she can remember. She loves the idea of dancing and moving and she loves the way it makes her feel. She says it’s just something that has become a part of her lifestyle.

Question: What is your diet like and how do you feel on a daily basis?

Amber mentions that her diet consists of a lot of fruits and vegetables and she is moving more towards a plant-based diet. She avoids processed foods. She still consumes meat or fish about twice a week, and she also enjoys experimenting with all kinds of new foods. She mentions that she is always experimenting with different ways of eating.

Amber and I share a very similar point of view when it comes to health and nutrition, and I hope that she shared a lot of interesting tips to get you moving again and exercising for fun.

Let us know your motivation and fitness tips…

You can check out Amber’s blog at Epic Self and be sure to leave a comment and let us know what your favorite motivation and fitness tips are…

Love, Nathalie