The "Killer Booty Burner" Workout You Can Do Anywhere

Hello Lovely,

How’s those fitness goals going? Don’t give up yet! I know it’s hard to find the time to workout but today I’m sharing a really quick workout I’ve been doing over the holidays. While there are two moves I wouldn’t say you could do “anywhere” they’re definitely things you can do around the house while you wait on dinner to cook, or the laundry. The next time you find yourself thinking, "I don't have time to go to the gym," I want you to reference this workout by NASM-certified trainer Kelsey Wells. It's a low-impact, bodyweight workout that doesn't take long to do, which means you have no excuse for not training.

DISCLAIMER I’m well aware that my butt is flat so I don;t need that pointed out. In fact, a male co-worker pointed it out last Monday and that had me really self-conscious. I’m definitely going to have to do more of these exercises to get the booty of my dreams.

These exercises will activate your glute muscles, help you prevent injury, and you'll get that extra "burn" in your muscles by doing them. We hope you're ready for your glutes to be on fire!

The Low-Impact Bodyweight Workout

Kelsey said you can add these exercises into your routine as part of your warmup before a lower-body strength session or as a burnout phase. You can also put these moves together for a quick booty workout. In her caption, Kelsey said to complete four sets of 12 reps for each exercise.

Be sure to check out the video above to see how to perform each exercise. Don’t forget to log this into your fitness planner! Let me know how it’s going in the comment section below!

The 3 Changes I Made in My Life Last Year to Lose Weight — and Keep It Off

Hello Lovely,

Something I don’t talk about publicly is my weight. A lot of people don’t understand that maintaining my size is a constant struggle. If I go a week without working out, and don’t watch what I eat, it shows. Trust me it shows. And then I have to deal with the criticisms: Oh I’ve put on weight! Am I pregnant? My weight has fluctuated a lot in the past, mostly because I've been an emotional eater who used to treat my anxiety with binge eating.  In fact, I had a lot of unhealthy coping tools.

When 2018 hit, I was ready for a serious change. I wanted to work hard, feel better every day, and get physically stronger. My biggest motivation was my dad’s wedding last summer. I was standing in the wedding and I was tired of my waist being larger than 30”. I honestly didn’t enjoy having to buy new clothes to accommodate my weight gain so something had to give. All my weight-loss attempts in the past had fallen flat, so I knew I had to do something different this time around. These are the four changes I made that helped me achieve all my weight-loss and fitness goals.

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Working Out Is Non-Negotiable

I started out with a few strength-training sessions a week, with my trainer. As schedules changed, I didn’t work out as often and would sometimes miss weeks of workouts. That’s when the weight would come back. That’s how I knew that working out is non-negotiable. No matter what the workout is, whether you choose strength-training, Zumba, TRX, Barre, whatever, do something challenging. If you want to transform your body, you have to workout. I keep trying to tell my step-sister that healthy living requires healthy eating and working out. Doing one over the other does not give results. And if the workout doesn’t push you, trust me, you won’t see any changes in your body. As my Barre instructor Rachel likes to say, “Shaking is good. You’re supposed to shake.”

Switching From Keto to Smart Carb

I know I’ve been bragging about the Keto diet last year and I’ve shared numerous Keto recipes here, but if I’m completely honest, Keto is expensive and it was beginning to mess with my digestive system. Keto requires a lot of high fats, most of which can be found in dairy - totally bad for sinus issues, bloating and lactose intolerance). But Keto isn’t totally flawed. Limiting carbs and sugar was the best dietary decision I ever made. But not all carbs are bad carbs. So recognising which carbs I needed, and eliminating what I didn’t, like processed and packaged foods from my daily diet reduced my bloating, increased my fitness performance, and helped me shed the excess pounds. Most importantly, I have much more mental clarity than I ever did before, which makes it easier to be productive and work out efficiently.

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I Ended Some Relationships With Toxic People

Whether it was negative people, absent people, or those who don’t value healthy eating, I had to distance myself from them. Once I cleaned up my relationships and surrounded myself with people who were interested in taking care of themselves, I felt confident that I had a support system that would be there for me no matter what. So I really went for my goals — and I ‘m starting to smash every one of them!

5 Easy Moves For Strong and Sexy Abs

5 Easy Moves For Strong and Sexy Abs

When we set out to lose weight, many of us focus on getting a toned, flat stomach first. After all, it's motivating when you find yourself slipping into jeans that haven't fit you in years, and the compliments that come flying your way can help you stick to your healthy eating and exercise routines. Sure, a more toned midsection can ease your bathing-suit anxiety. But it can also protect you from injury: Research shows that a strong transversus abdominis—the muscle that wraps around the torso—stabilizes your back, which makes it easier to lift anything, whether it’s kids or grocery bags. To work this tricky-to-target area, try these 5 easy moves that you can do at home.

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I've Completed the #21DaysofMe Challenge

Hello Lovely,

It’s Day 21! I made it to the end of the #21DaysOfMe challenge. How did you do? Did you stick to the plan or did you give up half way? I hope you saw it through like me. Let’s finish strong with a body-weight workout led by Katie Dunlop and end with a guided meditation c/o Cassandra Bodzak. You’ll feel strong, empowered and completely centered.

While I had to skip much of the gym during this challenge because of the flu and a hectic work schedule, I still took time out to show myself some self love and practise self care (which is what this whole challenge was about). I pushed myself when necessary but I also took time to take a few steps back before getting overwhelmed. This challenge really helped me to stay focused. I also grew in my perspective on several relationships during this time. I can be a real hothead and cut people off easily. But when I started taking time to love and work on myself, I found it easier to communicate with people I knew I had difficulty with. I was more understanding and patient. I watched people around me get frustrated but during this process no negativity affected me. I was able to see the positive in almost everything and even when something just sucked, I stayed focused on what I actually had control over. How did it help you?

Today’s Challenge: Post a celebration pose pic wearing your fave Fabletics outfit. Use #21DaysOfMe in your caption.

The Fabletics #21DaysOfMe Challenge: Food For Your #WorkoutWednesday

Hello Lovely,

Today we’re focusing on what to eat for your #WorkoutWednesday. I know that #WorkoutWednesday would've been yesterday, but I was super busy yesterday with the talk show, and spending time with my family. Even though this info would've been perfect to have yesterday, it's better late than never, right? According to Miss Nutritionist, Rosie Millen, glucose is your bodies’ preferred energy source so if you want to fuel your workout to smash those goals then you need to consume it before hand. The optimum time to eat before a workout is 30 – 60 minutes. Make sure it is not too heavy but not too light either. Protein assists in the recovery of your muscles after exercise. Eggs, tuna and chicken are some of the most well-known foods that are rich in protein. Although they are healthy foods that you should incorporate in your everyday diet, they might not be the best foods to eat after your workout. So here are five easy post workout snacks to fuel your workout. 

RED VELVET FUDGE BITES

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Have you ever had (or even heard of) all natural, low sugar, high protein, high fiber, gluten free, dairy free, vegan, and 100% healthy RED. VELVET. FUDGE??  Well, if you haven’t made these Healthy Red Velvet Fudge DIY Protein Bars, then I’m betting you haven’t.

CANDIED BACON AND NUT BRITTLE

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This candied bacon nut brittle is spicy, sweet and outrageously delicious. It also makes the perfect DIY food gift during the holiday season!

HIGH PROTEIN BROWNIE

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Most of us are looking for a quick post workout snack and sometimes it’s tricky to fill the spot. Keira Rumble has kindly shared her awesome healthy brownie recipe that tastes divine and should do the trick. These little gems are gluten free, high in protein, vegan and have no added sugar. They also keep really well in the freezer and made the perfect post workout snack/dessert, for a good two weeks. 

VANILLA CHAI PROTEIN SMOOTHIE

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Vanilla Chai Protein Smoothie. This healthy recipe is simple to make and made with chai tea, unsweetened vanilla almond milk, bananas and protein shake powder. Try making this for breakfast or as a post-workout snack. 

CARROT CAKE BALL PROTEIN BITES

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These Carrot Cake Protein Balls are the easiest carrot cake recipe ever. It is perfect for those night when you are craving a guilt free carrot cake and they're the perfect reward for that hard workout!

Today’s Challenge: What’s your fave pre or post workout snack? Share your faves in the comment section below!

THE FABLETICS #21DAYSOFME CHALLENGE

Hello Lovely,

I FINALLY got my Fabletics leggings about two weeks ago. I say finally because I ordered these in January. Fed Ex claimed it was delivered January 17 but we never got it until mid February. I was so angry I thought someone stole my package or it was never actually delivered. I immediately cancelled my Fabletics account because I honestly felt betrayed and was gearing up to write a negative review about it. But when my package finally magically showed up I was over the moon! I could wait to get them on!

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They feel absolutely amazing! The ones I'm wearing are high waisted and the other pair I got have pockets so I'm super excited! They're made from a really high quality material. The thigh is thick and well insulated so moisture doesn't get out from sweating but the calves have a breathable mesh that prevents you from overheating! In honour of getting my Fabletics leggings, I decided to join the #21DaysofMe challenge and I thought you guys would want to do it with me.

So welcome to the #21DaysOfMe challenge. Get ready to try new workouts, recipes and routines that will get you in the best shape of your life. I'll be sharing updates of this challenge on my Instagram page and I can't wait to share the end results! Here's a message from the founder of Fabletics, Kate Hudson to give you a little more info on how this works!

Today’s Challenge: What are your intentions and goals for this #21DaysOfMe journey? Share them on Instagram or Twitter using #21DaysOfMe and tag a friend!

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My goals for the 21 Days of Me Challenge are to lose 2-3 inches on my waist and to develop a sustainable, budget friendly diet. What's yours? Share your goals in the comment section below!

How Yoga is Helping Me to Build Body Confidence

Hello Lovely,

Can I be honest for a moment? I don't have the biggest body confidence. I know that most women actually struggle with this. As a kid, I was a late bloomer and always felt invisible to boys. I experimented with my look a lot going from tomboy to emo to sophisticated chic. It took me years to find a style that suited me. Why? Because I was ashamed of my body. To this day there are parts of me or angles that I would never want photographed. I'm sure you women know what I'm talking about. That one angle you insist on being photographed from because it's your best side? Well today I'm sharing that side me of I always try to hide.

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I recently took a yoga class at Ohana Studio on the Cable Beach strip. I loved the class. It was perfect for beginners but still challenged my muscles that haven't seen a workout in months! I tell people that I have what's called, "Skinny Fat Girl Problems". As I looked back at the video I saw something that made me want to delete the video immediately: MY BELLY! I have a petite body but a size 30 waist that as you can see in the video protrudes. This bothers me because people expect my body to be "perfect" because I'm slim and hate to hear me complain about my size. This has made me stay away from wearing certain clothing items like bodycon dresses unless I could hide my stomach somehow with a jacket or holding my stomach in the entire time. I am really self concious and there's never anything anyone can say that makes me feel better about it. It's even gotten in the way of a lot of intimate moments in the past. But after that yoga class, I began to think about my body in a different light.

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The fitness instructor Lauren made sure everyone was comfortable and it was something she said that actually inspired this post. When we told us not to worry about what the other person is doing or how they look doing it, simply focus on yourself, your body and your breathing. I kept trying to suck my belly in, in the beginning of class, but as the class went on I stopped focusing on that and started focusing on what really mattered: How my body felt. Did a pose hurt? Could I push myself more? Should I pull back? And when I started to do that, I felt taller, stronger.

I decided to share snippets of the workout below because I know there were moments that I could not fully get into a pose because I lack the flexibility or moments where my belly hung. But a part of building my self confidence begins with self acceptance. I may not be the most flexible, my butt may be flat and my abs may not be toned, but these are all temporary things that can improve with work and effort. I start by looking at what I do like about myself and it definitely outweighs what I don't like. I also remind myself that beauty is beyond what we see on the outside. Beauty is in your personality, your intelligence, your mannerisms, your accomplishments. Working out can be a pain especially in front of a group of people when you don't feel totally confident, but I plan on joining a gym today (or at least looking into it). You can workout to the video below, just remember to do the reps as they are not shown.

How do you build your self-confidence? Share your tips and techniques in the comment section below!

5 Ways To Stop Letting Your Personal Issues Impact Your Work

5 Ways To Stop Letting Your Personal Issues Impact Your Work

The boundaries between our personal lives and professionally lives continue to get blurred – and it’s easier than ever to let one impact that other. Especially since millennials are the “most stressed out generation” according to an American Psychology Association survey. (Hmm, I wonder why.....?) It’s impossible to flip a switch and leave all the personal happenings behind when you step into the office, but it’s essential you try to prevent your personal issues from impacting your work.

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How to Not Fear Yoga with Emey Robinson

How to Not Fear Yoga with Emey Robinson

Going to your first yoga class at a yoga studio can be an incredibly rich experience.But going to a yoga studio can also be REALLY intimidating if you’re new to the basic practices and expectations that most studios follow. Some people have a few misconceptions about what takes place in a yoga class and can either end up disappointed or enlightened. So this weekend, I took a yoga class at Studio Ohana, then sat down with Emey Robisnon, yoga guru extraordinaire, to talk about these myths and how to overcome any fears you may have regarding yoga.

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5 Things to do This Sunday For a Less Stressful Week

Hello Lovely,

It seems Sundays roll around just as you're getting into your weekend. And before you know it, it's Monday again, and you're back to your regular commute and routine. I used to look forward to Sundays, but with all of the planning and work I do volunteering with my church on the weekends, by the time I've woken from my after church nap (if I even get to take one), the whole day feels wasted and gone. Sundays can suck sometimes, but they don't have to. With a little mindfulness and planning, a well-intentioned Sunday can help set you up for a successful week. Here are some helpful habits you can do every Sunday to help your week feel less stressful.

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Plan your wardrobe

When I challenged myself to wear grey for an entire week, that made getting ready in the morning much simpler. Because I already knew which colour to wear, I simply pulled out items in that colour to iron. That way the only thing I needed to do in the morning was accessorise. Use apps like Pinterest to help you design your weekly workday wardrobe. 

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Make sure your calendar for the week is up-to-date.

Having a firm grasp on your schedule at the beginning of the week works wonders. While life isn’t always predictable and things certainly pop up for all of us, try to have your schedule outlined as much as possible at the beginning of the week so you can feel prepared for what’s ahead, and so you don’t miss any important meetings, deadlines or appointments.

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Meal prep the easy way.

I've only just begun to meal prep and it's still not a consistent habit for me, but the weeks that I do meal prep have made a huge difference in my morning routines. When I have a clear idea of what I want to eat, and when, I have all the necessary groceries ready to go. Nights are spent prepping or cooking so that in the morning I can just grab and go. I'm not saying to do all of your cooking on Sunday; that could drive anyone bonkers! During the week, you can put together quick meals with your prepped produce and protein without having to spend your entire weekend in the kitchen. You can even prep lots of healthy snacks so you never go "hangry". Having tons of pre-made munchies for the week means you won't have to dip into a convenience store every time you're famished and need something right now

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Pamper yourself.

Don’t forget to spend a little time self-indulging and taking care of you. Whether it’s taking the time to read your favourite book every Sunday, catching up on some much needed rest, or indulging in your favourite TV show with your favourite snack, take care of yourself! Trust me, you will feel more rejuvenated and energised for the week ahead if you spend some time taking care of you. 

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Clean

Weekends are perfect for clearing out and cleaning house. You can start with your purse or bag. By the end of the week your bag has become a black hole filled with random receipts, gum wrappers, loose change, and that random flyer the guy handed you on the way to work. Empty out all the unnecessary things you've collected and organise the important stuff so you know where everything is. It'll make your life seem a little more ~together~. Then move on to your fridge. It'll be easier to meal prep with a cleaner fridge and fresher ingredients. Grab anything that's definitely gone bad or just all the leftovers you know you're not going to eat. If you do a regular clean every week, it'll always be quick and easy, whereas those monthly purges could get gross and take forever.