Before I go into today’s post, thank you SO much on your comments about my holiday (im)balance! I was very happy to see such a positive response and to hear that most of you all give yourself breaks during the holidays as well They seriously made my night.
All right. On to lunch!
I didn’t post about dinner last night, but for some reason I still snapped a pic of it. Good thing, because it’s today’s lunch, too
When I got home from training clients, I threw a sweet potato in the microwave for about 6-7 minutes. Then I threw it in the stand mixer with some milk, butter, and cinnamon and let it whirl away for about 1 minute.
Add some steamed green beans and organic baked beans (also in the microwave) and
dinner lunch is served in 15 minutes!
Heh heh. I couldn’t help but sub out booty for bear, here.
OK. Confession time.
You guys know I love to lift. I love the feeling it gives me, the strength, the burn, and the overall hardcore-ness that lifting provides.
You may or may not also know that the deadlift is my favorite exercise ever. It makes me feel super hard core, works the whole body, and more specifically, works my favorite part of the body hard – the bootay.
Now, one of my secret (not so secret anymore) goals of lifting weights is to build myself a bigger, rounder, firmer booty. I want a booty like a shelf! There, I said it.
In fact – and this is a totally self-involved, vain moment I’m having here - after a particularly hard lower body day, I even check out my backside in the gym mirror.
Sure, it might be the effects of a “pump” but in the past three months, I’ve added 1.5 inches to it!
Ba dunk a dunk…ok maybe not even close, but there’s a little somethin’ somethin
Anyway, before this post gets too weird, I’d like to share with you all my favorite exercises for building a better booty.
Five Favorite Exercises to Build a Better Booty
Disclaimer: Please consult a physician before beginning any new diet or exercise program
My all time favorite exercise! Don’t be afraid of the squat rack and olympic bars at the gym, my friends! You want to load the barbell with a moderately heavy load (of if it’s your first time, try a pre-set barbell or jus the bar alone.) If you’ve never done a barbell deadlift before, please read this explanation on form and how-to first.
Your stance should be hip width or slightly wider, with your toes turned slightly outward. Hold the barbell with a grip slightly wider than your legs.
Brace your abs and push your hips far back, sliding the barbell down your legs and your knees bend and your hips lower toward the ground.
Tap the plates to the ground, engage the glutes, and push through the heels of the feet to stand back up.
Box jumps are tricky and they hurt if you biff and your shins hit the box instead of your feet (been there, done that.) So, try a couple step ups first to make sure you’re ok with the height.
Once you feel comfortable, you’ll jump with both feet onto the bench or box, stand straight up, and jump back down.
Single-leg Plated Deadlift
See this post for an explanation on set up and form.
Again, if you’ve never done a back squat with an oly bar (or at all, see this explanation.) Set the bar just below shoulder height on the squat rack. Load the bar with a moderately heavy-heavy weight. Step underneath the bar so it’s pressing on the padded part of your upper back (NOT right under the neck.) Stand straight up to remove the bar from the rack and take a step back ward.
Brace your abs, push your hips back, bend your knees, and lower your hips to the ground.
As they say, ass to the grass!
Romanian Deadlift w/ Barbell
Honorable mention would be the weighted step up. But then I’d have to say my six favorite exercises. But I like alliteration even more than weighted step ups, so it wins.
With that, it’s back to work for a few more hours. Then I have a happy hour right after work! Tis the season