There are so many ads out there promising that brazilian bootie….
Every time we open up a fitness magazine there are more describtions about how to improve your butt than any other articles!
Sometimes it is hard to ignore these “fashion” magazines….
Get your information from quality sources like good research articles provided by fitness institutes!
Comes down to this….your gluteus muscle is a hip extender!!!
It is designed to lift your booty out of that chair!
Simple old fashion movements like squats, lunges and deadlifts improve your gluteus!!!
It is that simple 🙂
Most of us that have a seated profession might have some restriction that keeps them not being able to build this muscle up!
But you can take care of that!!!
This is what happens: while sitting on your computer for X amount of time your hip flexors are activated and keep contracting….not good!!!
Then when you get up of your chair your gluteus have been relaxing for so long that they do not want to fire ( respond ) anymore, which means your body needs to use a different muscle to get your butt of that chair …..
Too many times that can be your lower back or your hamstrings ( ever feel tightness in your hamstrings?)
Simple exercise to see gluteus responds would be a high step up!
I can see how this person gets on that high box using lower back and hamstring muscle, then can’t completely extend his or her legs to use that butt muscle ( the bend over look)….
Now your piriformis ( small tiny muscle attached on your grater trochanter and sacrum) takes over…get’s inflammed and causes siatica and lower back pain!
Take the following steps to get better:
1. roll on a foam roller for myofascial release.
2. use a tennis ball for the gluteus area to reach deep muscles.
3. active stretching before your workout, static stretching after to activate/stop that nervous system
4. get up every 30 min from your chair or seated position and walk around, squeeze that butt muscle, rotate that spine!
Once your gluteus work more efficient you will have a easier time building them!
Always include old fashion squats, lunges and deadlifts and throw some step ups into your routine!
You can tune up a tiny bit on your sprints and rotating stairs, but building happens in the weight room 🙂
Don’t ever exchange those weights with your cardio….
Combine both for amazing results 🙂

Summer is just around the corner!
Living in Las Vegas makes it very important keeping your hydration up~
Caffeine containing drinks as well as alcohol will cause even further dehydration…
Make sure to have at least one gallon of water per day!
If you are drinking coffee or tea or anything else, add another two 8 oz servings of water per drink!
Dry lips? not feeling well? tired?
Maybe your water is not going where it is suppose to go?!
I like to add some coconut water to help with my electrolite balance!
In severe cases I have to drink a serving of G2 ( lower sugar gatorade) to make me feel better!
Use your workouts to get a great amount of water into your system!!!
Don’t wait until you get thirsty!!!
You are already dehydrated 🙁
In extreme heat doing high intensity workouts make sure not to cut your sodium.
Sodium belongs to your electrolites and unless you are over using it, it will be important for muscle contraction and regulating your potassium/sodium balance!
But remember all of our food contains sodium at its natural state!
Another sign of dehydration are swollen fingers, ankles, or other joints!
Dizziness……feeling disoriented….sweaty….cold sweat….achy….
Pay attention to your body, stay hydrated even if you are not thirsty!
And don’t ever go on long hikes without enough water.
It could save your life 🙂

How do I keep motivating myself ?
Here are a few pointers:
1. Every morning I keep checking in the mirror for changes….
They won’t happen every day, but just by seeing little improvement will keep me on track!
2. Keeping a positive attitude ( yes you can not have your favorite treats, but they will be still there once you have completed your goal!
3. Watch motivational videos …
4. Try on your skinny clothes ( we all have them )
5. Watch people in the grocery store! heavy people will load up on bread, snacks, sugar and fat!
6. Listen when you get compliments 😉
7. Set a goal ( a birthday, summer vacation, High School reunion…)
8. Start today, not tomorrow
9. Buy a new sexy outfit!
10. Put a skinny picture on your fridge or a body you would like to have ( cut it out of a magazine)!
Always remember that eating clean and healthy is a life style not a diet!
You can have a treat or even a cheat meal sometimes, but keep your healthy eating going!
Eventually you will get of your sugar addiction 🙂
The best reward is your end result!

Nobody ever enters a nutrition plan being 100%.
We keep beating ourselves up over the mistakes we are making instead of putting it aside and trying to be better!
So you messed up today! Big deal!
Snap out of it and try to be better…..
Weekends are not good for me!
Running around all day without enough water and enough food ( or not eating every 2-3 hours)
I will make it a point next time to carry my gallon jug around with me and keeping a cooler in the car with emegency snacks ( protein pancakes, shakes, hard boiled eggs…)
I am going through times not eating enough food 🙁
Thought this could never happen to me!!!
I love food…….
I will have to remind myself to eat every couple of hours and keep handy snacks with me!
I will carry my gallon jug of water around and stop over using caffeine!!!
Make it a point to eat at home most of the week.
Pre cook your food, weigh it and bag it!
We are under estimating the amount of calories we are eating!!!
You need to fuel your body with the right fuel!
Ask yourself everytime you sit down to eat:” What do I want to feed? Muscle or Body Fat?” Use your imagination and picture where this food will settle!!!
Always be aware 🙂
And if you slip up, forgive yourself!!!
It is not the end of the world and it is not a reason to think everything is lost and it doesn’t matter what you do from here on out!
Baby steps!!!
Eventually you will get there!