Archive for marec 2015

5 Moves for Getting the Best Ass Ever

petek, 27. marec 2015

Jen Selter has a butt that defies all logic and pysics. She arguably has the most famous butt since Kim Kardashian became a celebrity, accruing a following of 2 million on Instagram alone, and launching the hashtag #seltering, which refers to her signature move: Popping her butt while using various props to put her feet and hands on. Here, she demonstrates five moves that will help you get an ass like hers.
1. Donkey Kicks. Start on all fours, hands shoulder-width and knees hip-width apart. Keeping your right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling until your foot is directly above your butt. Squeeze your glutes and slowly return to starting position but keep your knee off the ground. Repeat this 15 times and then switch legs.

2. Doggy Hydrant. Start on all fours, hands shoulder-width and knees hip-width apart. Keeping your feet flexed and knee bent, open your left leg out to the side until your inner thigh is parallel with with the floor. Squeeze your glutes and your abs and return to the starting position with your knee only slightly off the floor. Repeat this 15 times and then switch legs.


3. Chair Kicks. Grab a chair (preferably a tall chair) and face it away from you. Stand an arms-length behind the chair with your feet together and grab the back of the seat with both hands for balance. Lean forward slightly and lift your right leg directly behind you, keeping your knee straight but not locked. Squeeze your glutes and make sure to square your hips with the chair; don't open your hip out to the side when you kick behind. Raise your leg as high as you can and then lower your leg with control and return to the starting position. Repeat this move 10 times and switch legs. Do two sets of these.

4. Squat Pulse. Begin standing with your legs wider than shoulder width apart, toes turned out, and your arms straight out in front of you. Squat down and keep your knees in line with your toes, squeeze your abs tight, and keep your back straight. Stay in squat position and pulse up and down, raising and lowering your butt six inches or so each time. Pulse 10 times before relaxing and standing. The trick is to stay in squat position until the end; don't stand up until you're finished. Repeat 15 times and do three sets of these.

5. Squat Kick. Start standing with your legs wider than hip-width apart and your toes slighty turned out. With your arms straight in front of you, lower yourself into a squat until your butt is just below the height of your knees. Make sure your knees stay behind your toes when you squat. If your knees reach past your toes, widen your stance a little bit. Next, stand back up and when you reach starting position, lift your left leg as high as you can directly to the side of you. Lower your leg back to the ground with control. Repeat 10 times and switch legs. Do three sets of these.

Jen is wearing: Leopard Print Sports Bra, ADIDAS, $30; Black Compression Shorts With Purple Detailing, ADIDAS, $25; Purple Sneakers, ADIDAS, $85

Source: http://www.cosmopolitan.com/lifestyle/how-to/a18840/jen-selter-butt-workout/
Photo: Kathleen Kamphausen

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23 Fit Tips From Top Trainers Around the World

četrtek, 26. marec 2015 · Posted in , , ,





How many times have you thought, how does she do it? How does she have time? How does she do it all? Truth is, she is busy just like you. She has other commitments just like you. She has cravings and temptations and impulses…just like you. So, what’s the catch? She’s probably not sweating harder, just smarter. She’s probably not eating less, just better. Do you want in on the secrets? Well, we have you covered with these 23 secrets from the world’s best trainers from our friends over at LIVESTRONG.
Forget About the “Fat-Burning Zone”: “Stop worrying about the exact percentage of fat you burn during exercise (i.e. staying in the “fat burning” zone), and instead focus on the total calories burned from fat (which include the calories you burn after an intense strength session). To burn more fat over a 24-hour period (and not to mention, get in great shape), go as hard as you can, as long as you can.” –JC Santana, owner of the Institute of Human Performance (IHP) in Boca Raton.
>> What side of the fat burning zone are you on? Is the best way to lose weight through a high calorie burn or staying in the fat burning zone?
Get Fit from the Inside Out: “Instead of only looking to the scale and the mirror for feedback, focus first and foremost on how exercise makes you feel—more energetic, healthier, and less stressed. Cosmetic changes will naturally occur if you seek out and adopt a fitness plan that you enjoy and take to heart.” –Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery and creator of the “Perfect Legs, Glutes & Abs” DVD
Start Your Day with Exercise: “Has your busy schedule taken over your workout routine? Fit in fitness first thing. Research shows that people who work out first thing in the morning work out more often. Why? Because you’re less likely to make excuses when you get it done before something else can get in your way.” –Elizabeth Burwell Hendrix, co-owner of High Performance NYC training facility in Manhattan
Make Time to Meditate: “Learn how to incorporate meditation into your daily routine, no matter how brief. So much of our suffering, pain, insecurities, and struggles are caused by a disconnection with ourselves and our source. Meditation costs nothing, requires nothing, and can be done anywhere. In order to change your body, you need to change your mind and the way it is hardwired.” –Jennifer Galardi, owner of LivWhole in New York City
Do What You Love: “If you try something and it doesn’t work, try something else. If you’re injured, switch gears and focus on another aspect of your fitness until you heal. Never stop searching for the right workout and schedule until you create exactly what works for you. When you find it, don’t be swayed by fads, the opinion of others or even the experts. Doing what you love is the surest way to ensure you will be fit for life.” –Liz Neporent, a spokesperson for the American Council on Exercise and author of Fitness for Dummies, 4th edition
Put Parkinson’s Law into Practice: “Parkinson’s Law states that the perceived complexity of a task expands to fill the time you allot it. So if you don’t set hard deadlines and timelines, you’re not going to be as focused or productive as you could be. Instead of wasting time at the gym, create hard deadlines for your workouts: estimate how long your session should take and enforce that you finish in that amount of time or less. Create a negative consequence for not sticking to it. Once you begin to create and enforce deadlines, the BS gets toned down and the results increase dramatically.” –John Romaniello, a New York City based coach, writer, and owner of Roman Fitness Syste
Listen to Your Body, Not Your Mind: “Your body knows better! On days when you don’t feel like working out, that’s your mind talking. Your body yearns for movement, circulation, and healing. When I’m having one of those days, I’ll take a few moments just to breathe well, and invariably, my arms want to stretch and I might press my hands into a wall and lengthen my spine—anything. And it always feels better.” –Elena Brower, founder of ViraYoga in New York City
Pump More Iron: “One of the best tips I can give to anyone who wants to change the shape of their body is to lift weights. Specifically, lift heavy weights and perform multi-joint exercises such as deadlifts, squats, and push presses. If your goal is to look toned and lose belly fat, combine 20 minutes of high-intensity cardio and 20 minutes of strength training for your workout—you’ll be finished in just 40 minutes and be in the best shape of your life.” –Marta Montenegro, an exercise physiologist and adjunct professor of exercise and sports sciences at Florida International University
>> Sculpt your muscles and blast calories with 14 kettlebell moves for an allover body calorie torcher.
Remember that the Juice is Worth the Squeeze: “Back when I was boxing, my trainer put me in for ‘hard’ sparring against a pro fighter from Guyana. I landed a few shots, but he proceeded to knock me bloody and senseless for five rounds. The next day, I told my trainer I doubted about my ability as a fighter, and he told me I was too concerned with the destination -enjoy the journey. Then it hit me: He stuck me in the ring with this guy because he felt I could learn from it. I mean, how many people have been able to go five rounds with a former world champion? Always answer the bell and enjoy the hard fought journey—the juice is worth the squeeze.” –Clay Burwell, co-owner of High Performance NYC training facility in Manhattan
Want to get the rest of these fab fit tips? Click here to be taken to the original story on LIVESTRONG.

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14 HABITS OF PEOPLE WHO ALWAYS STAY FIT

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1. Exercise even if you only have 15 minutes to do it. A short gym routine is better than nothing if you’re really strapped for time or just plain exhausted. If you don’t have time to get to your gym but have 15 minutes before you have to shower to go meet your friends for dinner, do jumping jacks to Taylor Swift or something. You’ll feel better, especially if you spent your day sitting at a computer listening to Taylor Swift and thinking about how you should really leave work in time to get to the gym. (But then, well, didn’t.)
2. Speaking of, you know that feeling of planning to work out and then NOT working out? The WORST. Usually, working out just to avoid the feeling of sitting around in gym clothes watching Bravo and eating snacks and never actually going for your run is worth it.
3. Invest in a fitness tracker. They’re not cheap (plan to spend around $100 to $130), but — they really do make you walk more, especially if you’re the type of person motivated by goals. You’d be surprised how little you walk in a day if you have a desk job. (You’re supposed to walk 10,000 steps a day but if all you do is get up in the morning, go to your cubicle, walk to and from your meetings, and then go home, you probably only rack up about 4,000, 5,000 if you’re lucky.)
4. Mix up your routine. Do yoga one day, interval training the next, and a light jog the following day. If your fitness routine doesn’t bore you, you’re more likely to stick to it. If you enjoy *~GiRlY~* workouts (Who doesn’t?), definitely hit up Beyoncé-themed spinning or barre burn. Always barre burn.
5. Instead of skipping a workout, focus on how great you’ll feel after. Working out isn’t always fun while you’re doing it, but the endorphin high you get after — or the myriad other benefits, like a sound night of sleep — are.
6. Don’t wait for an occasion to get in shape. If you only rush to the gym six weeks before you have a tight dress to wear to a party (or your wedding or somebody else’s wedding) you’ll kill yourself trying to meet unrealistic goals and feel miserable and down on yourself and be no fun at all. Then when it’s all over, of course you won’t want to go back to working out! Fitness is a lifestyle, not an exercise in vanity.
7. Eat. REAL FOOD. Don’t swear off alcohol or sweets or bread. (Especially don’t swear off chocolate — that’s too cruel.) You’ll be miserable and binge and feel bad, and then swear off all that food AGAIN and the cycle will repeat and you’ll feel worse every time! Don’t do it. Everything in moderation!
8. Keep weeknight drinking to a minimum. Weekdays are exhausting enough without alcohol. If you get smashed on Tuesday, you’re less likely to get up in time for your 7:30 barre class on Wednesday or even Thursday — studies suggest a night of drinking can make women sleepy in the days following. So drinking on a weeknight can really sap your energy level for the rest of the week, especially if you don’t have time to make up for lost sleep.
9. Work out at home if you can’t get to a gym. If you have cable, it probably comes with a whole slew of secret workout classes you can do on-demand. This is a great option for when you want to be active but don’t want to leave your house. Get a bright pink workout mat and have fun.
10. Buy a foam roller. For about $18 you can get a little device that, when used for less than a minute before exercise, can increase your range of motion during exercise. Used after, it can greatly reduce soreness.
11. Exercise when you’re sore. Don’t do intense weightlifting by any means, but a light jog or brisk walk as part of an “active recovery” can help alleviate sore muscles more quickly than sitting on your duff doing nothing.
12. Focus on how you want to feel rather than how you want to look. Working out leads to increased energy and good vibrations all around. Why do you think Richard Simmons is so peppy and cheerful all the time? Focus on feeling good rather than looking good and you’ll “see” results quickly.
13. Remember that the main goal isn’t to run 10 miles a day, it’s just to do something physical. If you feel like you just can’t bear to go to the gym, just plan to do five minutes of exercise once you get there. Chances are once you start, you’ll go for longer.
14. Get sleep. The more you work out, the more you’ll want to get a good night’s sleep, so it’s a self-perpetuating cycle. But if you’re crashing at midnight and trying to get to a 7 a.m. yoga class, you’re not exactly setting yourself up for making it there.

Image and Content source: http://pinaholicmyrie.com/

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