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7 Exercises For A Stronger Butt. ShareShare Michelle Thomas / EyeEm / Getty There’s a good reason to give your butt some extra attention during your next workout. Actually there are a few. “A powerful butt is a fitness game-changer,” Rob Sulaver, CSCS, certified sports nutritionist, and owner of Bandana Training, tells SELF. “Your butt is the foundation of many primary patterns you do throughout your training,” he continues. So that means strengthening your glutes will help you be become a better runner, yogi, rower, weight lifter, grocery lifter, kid lifter…the list goes on and on. Sulaver, who is currently starring on ABC’s My Diet Is Better Than Yours, stopped by the SELF office this week to talk glutes. 1. Justin Steele How to do it: Start standing with your feet shoulder-width apart. Tip: There are a million different lunge variations you can do, and all of them are great Sulaver says—including this variation. Related: Here Are Two Pilates Moves That Are Incredible For Your Abs 2.

7 Benefits Of Lunges That Will Make You Rethink Leg Training. Discover the benefits of lunges and how this popular leg exercise can help you reach your goals. The lunge is an easy-to-learn, safe and incredibly effective exercise. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core. The Top 7 Benefits Of Lunges There are many potential advantages to including lunges in your routine. 1.

Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Training one side at a time vastly improves your balance and coordination. Bilateral leg exercises like the squat and deadlift are best for overall strength and muscle building purposes. 2. This compound leg exercise is hailed by many as the ultimate lower body "functional" exercise. Although the true definition of a functional exercise is a hotly debated fitness topic, it is essentially an exercise that directly improves your performance of natural, everyday movements. 3. 4. 5. 6. 7. 8 Reasons to Do Squat Exercises. By Dr. Mercola If you're looking for a powerful way to boost your overall fitness and get some serious results -- fast -- from your workout routine, look no further than performing squatting exercises.

This is one exercise that should be a part of virtually everyone's routine, as it's relatively simple to perform, requires no equipment, and can be done just about anywhere. More importantly, although squats are often regarded as "leg" exercises, they actually offer benefits throughout your entire body, including deep within your core… The Top 8 Benefits of Squats Most of you know that I'm an avid exerciser, and an avid exercise proponent.

If you haven't yet started a regular exercise routine, you can find tips for doing so here. Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must. What makes squats such a fantastic exercise? 1. 2. 3. 4. 5. 6. 7. 8. How to Do Squats. 1. The Problem: Your shoulders and back are relaxed. Without proper tension in your shoulders and back, your entire squat breaks down: You round your back, you lose control, and apart from being able to lift less weight, you also up your risk of injury, says strength coach Tony Gentilcore, CSCS. Basically, your body forgets how to do squats. The Fix: Pull your shoulder blades down and together. This simple switch will engage your core and keep your body from becoming loosey-goosey, Gentilcore says. You'll be shocked how much stronger you'll feel. 2. Caved-in knees are a telltale sign that your outer thighs are lacking in strength, Gentilcore says.

The Fix: Anchoring your feet to the floor can go a long way toward keep your knees where they need to be, he says. 3. "There's a big misconception that squatting below parallel is bad for your knees. The Fix: Squat as low as you can comfortably. 4. Squats come in a all shapes and sizes—just like the women who perform them, says Gentilcore. 5. Oz's 48-Hour Weekend Cleanse Recipes. What to Eat Before and After a Workout | Fitness Magazine. Before: Whole Wheat Toast with Sliced Banana and Cinnamon When it comes to gearing up for workout, carbs are your gym BFF.

The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. What do you think of this story? After: Grilled Chicken and Mixed Vegetables Your body is in recovery mode, so you need a nutrient dense dish.

Before: Greek Yogurt and Trail Mix Getting ready for a long run? After: Veggie Omelet with Avocado You already know eggs are a great source of protein and help aid in muscle recovery and growth. Before: Smoothies Need a snack on-the-go on your way to the gym? Choose from our favorite pre-workout smoothie recipes After: Salmon with Sweet Potato Before: Oatmeal with Fresh Fruit. The Michelle Obama Arm Workout | Fitness Magazine.

Michelle Obama has demonstrated success as a career woman, wife, and mother, but when people look at photos of the first lady, they can't help but notice one thing: her sleek, lean, muscular arms. In fact, Mrs. Obama seems to be as proud of her arms as we are envious of them, showcasing them in lovely sleeveless dresses at Congress and White House functions as well as on the covers of magazines. But those tank top-ready limbs aren't coincidental. Obama has claimed to be a regular exerciser for years, and even now squeezes in early-morning workouts in the White House with her husband before dropping the kids off at school and going on to a busy day of meetings and events. So, what makes those arms so spectacular?

"You need to take a two-pronged approach to achieve beautiful arms," says Kathy Smith, creator of numerous workout DVDs, including Total Body Lift (Lions Gate, $12.99). Try this routine with six Smith-recommended moves. The weight amounts and reps given here are for beginners. Cardio Express by Motion Traxx.

Schedule - Paleo Recipes | Paleo Mini Pizza Meatloaf. This was inspired by my love of pizza, my lack of ingredients in the fridge and a shortage of time. This look about 10 minutes to put together and another 20 minutes to cook. This is LITERALLY a 30 minute meal. Kids would probably love to customize each mini meatloaf with their own pizza “mix-ins” ! 1 lb. Italian sausage2 egg yolks2 handfuls almond flourVarious pizza type mix-ins, finely chopped (we cleaned out the fridge–green onions, banana peppers, sun-dried tomatoes, green olives)If you’re going to use onions, garlic and/or mushrooms, you need to pre-cook them as they stay crunchy (garlic, onions) or release too much too much water (shrooms).1/2 can pizza sauce Preheat oven to 400ºF.

In a medium bowl, mix together the sausage, egg yolks, almond flour and your choice of mix-ins. Bake for about 20 minutes. (6) CrossFit Los Cabos. CrossFit Alaska. Constantly Varied, Functional Exercises, Performed at High Intensity. CrossFit is the principal strength and conditioning program for many police academies, tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.

The needs of Olympic athletes and our grandparents differ by degree not kind. CrossFit WOD (workout of the day) Checkout this large group doing "Fight Gone Bad". World Class Fitness in 100 Words. Revolution Sports Training & CrossFit Alaska. TFP CrossFit – WHAT IS CROSSFIT? The Hot Arms Workout. Get Strong Abs and Back Muscles: A 5-Minute Core Workout: 5-Minute Core Workout. Exercises for Strong, Flat Abs. Fitbit Force vs. Jawbone UP24: Which activity tracker should you buy?

There’s little doubt that activity trackers will be a hot gift this holiday season, but which one should you give? Recently I’ve spent some time with both the Fitbit Force (see disclosure) and the Jawbone UP24, two of the most popular new bands on the market. You can read my full review of each tracker for a complete overview, but I decided to compare the two side by side to help make your buying decision a little easier. Price The Fitbit Force costs $129.95 while the Jawbone UP24 costs $149.99.

Compatibility The Fitbit Force syncs its data via Bluetooth 4.0 with most iOS devices, including the iPhone 4s and later devices, as well as the fifth-generation iPad touch, both iPad mini models, the iPad Air and the third and fourth-generation iPads. I really like the display on the Fitbit Force, which lets you check all of the information being tracked on the band itself. The Jawbone UP24, on the other hand, is iOS-compatible only. Design Battery life Activities tracked Software Conclusion. The Yoga of Being a Shopkeeper: Lessons from Running Glow Bio.

Dear Friends/Heart Warriors, We all play many outer roles in this material world. Many of you know me as a writer, author, nutritionist, health chef, entrepreneur, creator of products (Probiotics+, Glowing Lean System, infrared sauna + others coming!) , world traveler and yogi. But I also have another role to play: shopkeeper. Our launch party!

Some love from dear clients and friends The idea for Glow Bio was actually born in New Orleans. “I can’t believe they give these wild animals that crap to eat!” Here’s our beloved Assistant Manager/Cleanse Specialist Joanna! Our now partner, who had experienced a big life change personally from Beauty Detox, brought up the idea of opening a shop, where the Glowing Green Smoothie (GGS) and my other recipes could be available publicly, to all. We decided on Los Angeles, and at first we called it Kimberly’s Glow. With some of the Glow girls + Alfredo :) I assumed glass bottles were the best to use, but then I realized it isn’t. Cleanse shipment time! You Want to Eat Like a Hunter-Gatherer. It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader.

If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading! “You want to eat like a hunter-gatherer.” When I was in my early adult years and engaged to be married, I struggled with a chronic sinusitis condition that resulted in frequent use of antibiotics. At one point I had my blood tested by my family physician for allergies. In addition to these conditions, I also believed I was suffering from hypoglycemia, commonly referred to as “low blood sugar”. In talking to my family physician about the instability of my blood sugar, his recommendation was to eat small, frequent meals, and to eat more protein. I gained a total of 50 pounds with my second pregnancy. I did this on my own. The Best Workout Songs and Playlists from FITNESS Magazine.

The Best Songs for Running These upbeat songs are perfect for your run. "The Shock of the Lightning" - Oasis "My Apocalypse" - Metallica "Damaged" - Danity Kane "Womanizer" - Britney Spears "Disturbia" - Rihanna "I Don't Care" - Fall Out Boy "The Right Life" (Tiesto Remix) - Seal "Gettin' Up" - Q-Tip "Shawty Get Loose" - Lil Mama "Psychosocial" - Slipknot "Going Wrong" - Armin van Buuren "About a Girl" - The Academy Is...

"A Milli" - Lil Wayne "Universal Mind Control" - Common "Feedback" - Janet Jackson "I Kissed a Girl" - Katy Perry "Something Is Not Right with Me" - Cold War Kids Download this playlist now! What do you think of this story? The Best Songs for Spinning Great songs to make those miles fly by. "Magic Touch" - Robin Thicke and Mary J. "Explode" - Uh Huh Her "Closer" - Ne-Yo "It's Not My Time" - 3 Doors Down "See You Again" - Miley Cyrus "Use Somebody" - Kings of Leon "American Boy" (feat. "Green Light" (feat. "In the Ayer" (feat. "Time to Pretend" - MGMT "Spotlight" - Jennifer Hudson "Mercy" - Duffy. 20-Minute Bosu Ball HIIT Workout. How to Become a Better Runner: Part 1.

Foam Roller Exercises / IT Band - Thigh Stretch.