KILLER AB WORKOUT

Forget crunches and sit-ups. This below workout is all you need to do 3-4 times a week (or every other day) to get your core ON FIRE! It’s not easy, trust me, but with some help from the videos I have included you can work on progressions and eventually be able to do all of them. Each move requires you to completely engage your core and keep it tight the entire time or else you will NOT be able to complete the exercise. All of these moves are gymnastics and Crossfit inspired – so you KNOW they work at strengthening you core if you do them properly and often enough.

SO LET’S GET TO IT!

3-5 ROUNDS OF:

  • 10 Hollow body rocks
  • 10 V Ups
  • 10 Tuck Ups
  • 10 Second Hollow Body Hold

rest 1 minute and repeat.

SO NOW let me explain each one…by showing you video tutorials…

The key is to FIRST master the hollow body hold. So watch that first. You have to keep your core tight and PRESS YOUR LOWER BACK INTO THE FLOOR AT ALL TIMES. There should never be a gap between lower spine and the floor. So go lay down and practice that – that is the key. And focus on keeping tummy sucked in tight as well – for the duration of the exercises. This is how you engage your core and all of these tips will help you when lifting weights too. You have to learn proper form and know how to use your core to avoid injury so these workouts will do wonders for you!

Do this workout every other day or 3-4x a week. Scale as necessary. Only do as many as you can with proper form. I promise you will feel the burn!

 

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HOW TO GROW YOUR GLUTES!!

I want to again touch on this topic of glute growth. I am still learning and researching myself and urge you guys to follow Bret Contreras on instagram and also go read his blog. He is so knowledgeable on this topic in particular (among others). From what I have read and now through trial and error on my own, you must work your glutes more often than once a week! It’s important to also space out your sets – in other words, doing TONS of exercises on one day and then not doing any glute work the other days of the week will not elicit glute growth. Instead, space out the exercises throughout the week and you will achieve better results. Read more details here via Bret Contreras.

And before you do anything else go buy these bands HERE ON AMAZON…they are cheap and very durable and effective and great to keep with you to take when you go out of town to get a good glute burn in!

So I will get to the point quickly and go over a good training program for glutes as well as the types of heavy exercises and banded exercises you can include in your weekly training.

Examples of a heavy exercise to do 2x a week with a few rest days in between: 

  • Hip thrust. I recommend this 2x per week because Bret says it’s the BEST exercise to build your glutes. It also does not put any pressure on your spine – it totally isolates and focuses on the glutes alone so I think this is a great one to do 2x per week. You could do it on a “leg day” and then again on a glute day later on. 3 days in between. The peak of tension here is when the glutes are TIGHTENED (as opposed to lengthened in a squat) so this is why it’s CRUCIAL in building a muscular booty!

Example of heavy exercises to do 1-2x per week:

  • Back squat
  • front squat (peak of tension is at the bottom when glutes are lengthened so you could add 2-3 second pauses at the bottom as well for back/front squats)
  • Bulgarian split squats
  • Deadlift
  • Romanian deadlift
  • Hex bar deadlift
  • Leg press (feet wide and high to focus on glutes)

Example of other exercises to include weekly:

  • Ham curls
  • Back extensions/weighted hyperextensions (think 25#…high reps of 15-20)
  • Cable kickbacks (higher reps)
  • Heavy Kettlebell swings (yes, these work your glutes great!)
  • Butt blaster
  • Weighted walking lunges (wider steps focus on glutes)
  • Single leg deadlifts, weighted

Examples of exercises to include up to 6 days per week:

Weekly workout split/example you could try:

  • Sunday: shoulders: shoulder press, push press, upright rows (dumbbells), lat raises, rear delt flies, face pulls, etc.
  • Monday: legs/glutes: 
    • heavy back squat (4-5 sets of 6-8 reps)
    • heavy hip thrust (8-10 sets of 6-10 reps)
    • Bulgarian split squats (4×10)
    • leg press (4×15)
    • ham curls (5x 15, 12, 10, 8, 8 getting increasingly heavier weight)
    • banded work: 2×30 clamshells per leg
  • Tuesday: rest
  • Wednesday: chest/triceps/cardio/core + band work – 2×30 banded glute bridges and banded side walks 2×10 steps per leg
  • Thursday: back: 
    • deadlifts (heavy, 4-8 reps)
    • pullups
    • weighted hyperextensions (again, working the hams and glutes here!)
    • close grip pulldowns
    • face pulls (you can do these on back or shoulder day or both as long as a day of rest is separating)
    • dumbbell rows
    • extra glute band work: 2×30 clamshells
    • a few sets of crabwalks
  • Friday: rest/optional band work – clamshells, lying leg raises, hip bridges
  • Saturday: glute day:
    • Hip thrusts again (8-10 sets of 5-10 reps. I like to do 5 sets of heavy for 5 reps…then go a little lighter and do more reps – 8×10 for example)
    • KB swings (heavy – 45# to 50# KB for 15-20 reps – squeeze glutes!)
    • Front squats
    • RDL (Romanian deadlift; 4×10-12 reps with dumbbells or loaded barbell)
    • band work of choice: clamshells
    • Frog pumps 1xto failure
    • Hip bridges 2×20

I hope this is helpful for you all in creating your own workout program. We are all constantly learning and evolving so it’s important to find what works for you and to stick with it. Do allow 1 full day of rest – I believe that is so important for your body! Don’t forget to get good sleep, drink tons of water, take hot epsom salt bath soaks, and be kind to yourself! Try out these workouts and let me know how they help you. And please go follow Bret – read his articles and take his tips. His clients results speak for themselves! Now get to work because you won’t build a great BOOTY by sitting on it! Oh and don’t forget to eat plenty of clean carbs!!

Chorizo & Chicken Risotto (Primal)

This is not paleo but it’s primal and it is absolutely delicious. Risotto does not have to be terrible for you. When you use high quality ingredients including grassfed cheddar and organic spinach, it’s still full of nutrition although it’s definitely an indulgent meal. I would not recommend for those trying to lose weight as it’s very carb heavy with all of the rice! It’s OUTSTANDING and full of flavor and it makes quite a few servings and it’s not terribly expensive to make so I recommend you try this ASAP. Perfect meal to make and have friends over for a night of wining and dining! Get an extra bottle of Chardonnay to enjoy with this one.

Brian (my BF) made this meal (a variation of it) for me when we first started dating a few years ago. It was the night I knew he was SO special and that he was definitely a keeper. I mean come on…a man that can cook, and he bought me wine, and gave me the leftover bacon….I had never had risotto before and after having his version I was just blown away! This isn’t easy to make as you have to be cautious when adding the liquid to the rice – you don’t want to add it too fast or the rice won’t cook properly. That is the trick – slowly cooking the rice.

There are many variations you can do with this meal too! Brian has done shrim0 and bacon, sausage and chicken, bacon and sausage, bacon and chicken, many different varieties. We always include lots of spinach though. Below is an image of a few of his versions! The top left was the first one he ever cooked for me 🙂

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Any who, let’s get to it!

Ingredients:

  • 1 lb chorizo, cut into slices (purchase high quality fresh chorizo from local butcher or Whole Foods-type place)
  • 1 lb chicken breast, cut into cubes (try to avoid factory farmed chicken!)
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 3 large handfuls fresh organic spinach
  • 1 cup dry white wine (I prefer an oaked Chardonnay)
  • 1 container (32 ounces) organic bone broth or chicken stock
  • 3 cups arborio rice (must be arborio!)
  • 1 block grassfed cheddar or grassfed goat cheddar
  • 1/2 tsp sea salt
  • Pepper, to taste
  • 1 tbsp chili powder
  • 2 tsp cumin
  • 1 tbsp paprika
  • Dash oregano
  • 1/2 tsp garlic powder
  • Grassfed butter and coconut oil for cooking

Directions:

First things first, prep your ingredients. Pour the contents of the of chicken stock or bone broth in a medium sized pot on the stove and warm it over medium heat. Prep your rice – put it in a bowl and keep near you. Dice the onion and mince the garlic and get your spinach ready as well. Shred the cheese and set it aside.

Now, take a large pot and heat some grassfed butter or coconut oil over medium high heat. Cook your meat thoroughly and then set it aside in a bowl. Keep the leftover oil in the pot (from the sausage) and cook the risotto in it!

Next, adding a little more grassfed butter or coconut oil to the pot (medium high heat), saute your onions and garlic for about 5 minutes until onions are translucent. Now we being cooking the rice! Add all of your rice to the pot and slowly add 1 cup of bone broth at a time (give or take) and stir everything as you do this. You want to slowly cook the rice so it soaks up all the flavors. Reduce the heat to medium and continue to add the bone broth to the pot, 1 cup at a time (using a ladle), until all has been used. This part is important and you don’t want to rush it – so take your time adding the stock and let the rice slowly cook. It should take about 15 minutes total to do this.

Lastly, pour in the white wine and all of the spices and an extra cup of water if the mixture appears a little dry.

Now add the meat, spinach, and cheese and stir everything well.

Enjoy!!!!!! This should make about 8-10 servings.

Below are some pictures so you can see how it looks as well as the type of bone broth I purchased. You could make your own, but, that takes a while so it’s easy just to buy it when you’re including it in a recipe such as this!

Glute workout 

If you really want to grow your glutes, work them often and work them in a variety of ways. Heavy movements, lighter/higher rep movements, and band work. You can do exercises like clamshells and banded side walks and things as often as every single day. Trust me – the glutes can handle that. Things like heavy squats, Romanian deadlifts, Bulgarian split squats and hip thrusts should be worked around 2x a week with a few days of rest in between. Here is what I did today for my glutes! I also worked them on Monday where I did back & front squats, barbell hip thrusts, walking lunges; and I did heavy deadlifts with back on Wednesday + weighted hyperexentions AND weighted step ups plus more band work. All I want for Christmas is a firm, round, muscular big booty.

Trust me ladies – endless cardio isn’t the answer to get a perfect butt! It will require lots of dedication and weekly training in a variety of exercises and of course eating clean 24/7 and eating enough clean carbs. Here is today’s workout!

12-3-16 lower body

  • Ham curls warmup/walking lunges/air squats
  • Hip thrust: 215: 7, 6, 6, 6, 6, 6; 225: 6; 185: 10, 10, 9, 10, 9, 9, 8, 8, 8, 8
  • RDL (90#): 12, 12, 10, 10
  • KB swing (these work the glutes really well too!) 45#: 20, 15, 15, 15, 15
  • Cable kickback burnout 3×15 (each leg)
  • Cable diagonal kickback 3×15 (each leg)
  • Butt blaster : 4×10 with pause at top
  • Ham curls: 6x heavy 8-10 + single leg
  • 2×30  heavy band clamshells (each leg)
  • 6×10-15 weighted calf raises (neutral, turned in and turned out; ~130-150#)

Broccoli steak stir fry 

Sometimes you need a stir fry. The mixture of the crunchy veggies with meat and a spicy Asian taste along with the rice texture is to die for! Most restaurants serve their stir frys with sauces filled with MSG & other artificial ingredients and preservatives so I prefer to make my own! You can mix up this recipe in endless ways! I love broccoli with the steak – my personal favorite. Plus red bell pepper adds a sweet crunch plus tons of vitamin C and antioxidants.

Ingredients:

  • 2 medium heads broccoli, rinsed
  • 1 red bell pepper (I buy organic)
  • 1 large sirloin steak (enough for two people)
  • 1/2 tsp Red pepper flakes
  • 1/2 tsp Garlic powder
  • Braggs’s liquid aminos OR coconut aminos
  • 1 tsp Ginger (ground or fresh)
  • Arrow root powder (optional; for thickening)

Directions:

Chop your broccoli into florets and slice your bell pepper. Slice the sirloin into thin slices. Now heat some coconut oil in a large skillet over medium high heat.

Add your veggies & meat & a few squirts of the aminos (watch the amount with Bragg’s as the sodium is super high. Coconut aminos is lower!) Then add your spices and mix well. Let cook until meat looks done – about 12 minutes.

Optional step: mix the arrowroot powder with water (according to package instructions) and mix in to allow sauce to thicken.

Serve with white rice! I prefer jasmine.