Hello–

I hope you enjoy the time lapse “my booty transformation story” video below…

That shows my booty changing shape over a 12 week period…through video clips of different dance shows :)…

And I’ve been excited to share the news that:

I’ve gotten really into booty-focused strength training lately!

I’ve been pretty obsessed about it…and actually just finished making (over the past 9 months) an awesome little Booty Pump Program…I’ve been on this path of learning/studying how to combine Dancing with…

Strength Training…

I really believe it’s important to combine strength training…with dancing...‘Cause when you build some sexy muscle…not only can you dance longer & harder…you can actually dance with more speed (crucial for Samba especially)…and you can dance with more grace and flow as well.

And you can get some sexy fitness results that you just can’t get with dancing alone!

I’m partial to booty-focused strength training…I think it goes GREAT with dancing, or other cardio you love)…because I think it feels really good to do…you get to werk the “pleasure center” of your body as you’re doing the moves…and because you’re moving & using your posterior chain…you can actually take advantage of the whole “minimum effective dose” with exercise…meaning that your workouts don’t have to take a long time to do…or totally zap your energy..and they can be a perfect compliment to dancing…or having a busy schedule too.

That’s just my humble opinion…you can see for yourself if you find it inspiring too with a free series of Booty Movement Breaks I have here on my site…and I hope you have trying out this booty bumpin’ style of working out! 🙂

But before I get into the bootylicious results of my experiments…

I also wanted to share that I just danced a few nights ago…at my friend Jena La Flamme’s amazing book launch party…

At the Gold Bar in Little Italy in New York City…for the launch of her book The Secrets of Pleasurable Weightloss…pretty great, right?

Jena interviewed me for her book…and I’m a featured “pleasurable fitness” expert in her book! Yes!

And…I’m going to share the secret of how I got ready to dance at her party…and why I’m excited to encourage you to get into booty-focused strength training too.

I’ve actually been really fascinated by strength training for a while! And I wanted to share a little bit about my past experience with combining strength training…with dancing…

Because in some ways it’s helped me re-classify myself as “athletic” :)…and it’s also helped me fix some weird alignment issues…been there to save the day to finish healing from dance injuries…and it got me in great shape for my wedding really quickly too 🙂

And I want to share with you also, my top 3 reasons why Dancing…goes great with booty-focused strength training, as well.

And I’m going to share a little bit about how I got ready to dance at my friend Jena’s booklaunch party…getting bootylicious…and also getting rid of some belly fat that’s been mystifying me for a little while too…Ok, but before we get to that…

I wanted to share a little bit about my experience combining Strength Training…with Dancing:

It all started with my…

Senior year of High School:

One of the only Physical Ed. sessions where “the girls” got to split off from “the boys”…was a special Weight Room session…where we got to learn how to do strength training moves in the weight room of the high school. And I just loved these moves!…Then too bad the special weight-training session ended…and I’m grouped back into co-ed activities & never get passed the ball…and consequently think that I am *not athletic at all*…Bummer…

Freshman year of college: 

I get super into Step Aerobics! I had no idea I could be so good at something!…and I fall head over heels in love with “caving” (going and exploring caves…and if you love to do it as much as I did back then, you don’t waste your breath calling it “spelunking”…we went caving almost every other weekend…and rock climbing too!)…Again, I am amazed that I have any athletic ability.

Theresa and Jamie Thompson, getting ready to shake it

Starting to learn to dance Samba

Right after I moved to Santa Cruz, CA…I began learning to play Brazilian/Latin/Caribbean music & percussion, playing in a steel drum band called Pankind…and I start learning how to dance Samba. I totally sucked at it. I was miserable. I looked really awkward…and I had terribly low self-esteem…but I kept going…studying/dancing 3 days a week for many, many years…Dancing becomes a source of community, creativity, stress-relief & strength for me as I go from being a High School English teacher…to founding & growing a successful non-profit organization for teens..

Hello high heels

Now that I was heavily into dancing Samba & starting to perform in High Heels…all of a sudden I started having terrible knee problems…and had to stop dancing for periods to avoid blowing out my knees…my remedy? I started studying/working with a professional Pilates teacher and fabulous dancer Renee Menard once a week for 2 years…and we fixed my ankle/knee/hip/core alignment with these fascinating exercises…whew! Pilates is an excellent form of strength + alignment training too.

Samba dancing on Stilts, you are so fun but intense

Things are cooking with gas here…with dancing & cross-training with Pilates…until I started taking my dancing literally “to a new level”…with dancing Samba on Stilts. Then all of a sudden I start having fierce shoulder pain after long sessions of dancing of stilts…ugh. I start working with Dr. Bradley Kosbar, and integrated Chiro/Physical therapy/Strength Training doctor who applies his fabulous technique with the San Jose City University & San Jose City Ballet dancers…I learned how I could rehabilitate my back (and my entire body)…with tailored strength training. Thanks Dr. Brad! You rock!

Dance Class + 2 Handed Kettlebell Swing

I retire from leading my non-profit organization…I’ve got the moody blues & what looks like adrenal burnout–I completely revamp my nutrition & eating…I’m teaching my own Samba Booty Dance Classes…and then…

Tim Ferris’ 4 Hour Body book comes out & I’m hooked by his story of the Samba dancer who can balance tequila shots on her booty & the 2 handed kettle bell swing! Swinging the kettle bell 3 times a week plus dancing & nutrient-dense food = a sexy ft shape! (My results from dancing + swinging the kettle bell 3 days a week)–>>

And I found out that a little posterior chain work..can go a long way

Split-Body Strength Training does NOT go well with Dancing

But some of my friends starting complaining about my new body…saying it was too this or that…and I had to really hold my own with looking & feeling so bootyliciously fit (thanks for the challenges old friends…)

And agh the 2 handed kettlebell swing seemed too simple! I probably should be doing something more!, I thought …

I became enamored of a famous female fitness author and I tried a “split-body” approach to strength training (which by the way does NOT go with dancing at all…dancing is a full-body sport…so you need to full-body strength train…that’s the strength training principle of “specificity” in action here & special thanks to Monika Volkmer and her awesome research/assertion of this as well)…And…I ended up with the dread DOMS…can barely walk & have to cancel teaching a dance class…and you guessed it:

I quit strength training…

Shoulder Injury to Wedding Fabulous

Flash forward:…moving to NYC…lots of working & sitting on my booty…still dancing…and I go to a business conference to teach a dance workshop and end up doing an acroyoga partner backbend on a break…and accidentally dislocate my shoulder. No more acro-yoga on the first meeting for me…Lesson learned…

And this injury morphed into the dreaded “frozen shoulder”…More Physical Therapy for me with an amazing shoulder-specialist chiropractor…

ugh posterior tilt madness

And THEN here I was with a lot of extra body fat, a pretty flaccid left arm…and my wedding all of a sudden 3 months away!

I get the opportunity to be coached one-on-one over email by the internationally amazing strength & conditioning Coach Ryan Faehnle for 6 months (thank you so much Coach Ryan!)…my shoulder & arm do indeed heal (my left shoulder is at 95% I’d say)…I fall IN LOVE with heavy-weight full-body strength training…

But I keep noticing in my Samba dance performance photos, that my natural “swayback tendency” or lordosis, is starting to get worse! I realize I’ve got a weight training imbalance going on here…and I became fascinated with Bret Contreras’ Booty-Focused strength training research/methodology…

I end up studying & getting my personal training certification & sports nutrition advisor certification…and then I made the first version of the Booty Pump Program…

And I lifted & perked up my own booty in just a few short weeks!

Watch my transformation video below

yes! See Halloween before & after photos –>>

And truly my “flat belly & bubble booty secret”…really comes down to being “all about that bass”…aka…

Focusing on the power & pleasure of moving your booty woot 🙂

And booty-focusers strength training is fun…plus you can get short workouts that are pretty easy to “get in”…and the relatively fast response IS pretty inspiring!…

My “Booty Transformation Story” (time lapse video)

All right…I hope you enjoy this really fun TIME LAPSE video I made…I wanted to share how doing simple & effective booty-focused strength training workouts has really transformed my body…and my booty. And the best way to do that, of course…is with pictures…and in this case, this fun, short time lapse video.

And I’ll share a little more about each part of this Booty Transformation Story below too…

My Booty Transformation Story

 

Woo-hoo!

All right…I hope you enjoyed watching these clips that we filmed over the first 3 months that I started doing booty-focused strength training…and also I want to thank all of the people that I get to dance and perform with…and I hope I can shine the light on their amazingness too…special thanks to Jena La Flamme, Polly Pepper, March Fourth Marching Band, Tommy Wu, Fernando Park, Kostume Kult, and the NYC Greenwich Village Halloween Parade.

And I wanted to share a little bit more about how I got these results…

 

 

And have you noticed that strength training

is really popular right now?…

Strength Training is popular now for a reason!

Now there are countless fitness motivation articles on the web, trying to cheer women on to get into lifting weights (and get away from ineffective ab blasters and endless cardio machine time)…because strength training can give you sexy curves, fat-burning all over your body, stress-relief, glowing skin & vibrant youthfulness…Yes!

 

Why strength Train…if you love Dance?

  • Build sexy muscle & burn fat (yes, you do both at the same time)…
  • Get into it as a “Movement Meditation” & reduce stress
  • AMAZING for correcting posture imbalances, strengthening your back…
  • Builds beautiful muscles, creating sexy curves in your body & booty, and
  • improves your skin tone as well!
  • Dance stronger, longer, faster…and with better form…
  • Makes you feel powerful and know that you are loving & caring for yourself!
  • It’s accessible to different fitness levels…
  • It’s FUN! It’s fun to strength train and it’s super fun to see the bootylicious fast results, too!

 

However, many fitness writers try to encourage women by telling us the same, tired, ding-dang thing:

Don’t worry…you won’t bulk up like a man.

Well duh! All of these writers need to dig a little deeper than that…if you’ve been walking around this planet for a while now…you already know that women aren’t going to get the same big ol’ arm & leg muscles that dudes can get. So fitness writers, please stop thinking that we’re worried about that!

My problem when I wanted to get started with strength training…

was that I felt intimidated by the weight room (cause at this point it can still be mainly guys, but I also hope to contribute to that tide turning)…

And I didn’t know what would actually work (hey, who wants to waste their time or injure themselves, right?)…and I’m NOT into the idea of “no pain, no gain!”

And it really needed to be convenient & fun…in order for me to “fit it in”…

Well, let me offer a few hot tips to help inspire you to get into the PLEASURE of lifting weights…and doing it in the BEST way to go with Dancing (or your busy life)…and get the best results…

You want to go Booty-first with your Strength Training!…And here’s why:

 

 

Top 3 Reasons to go “Booty-first” with your Strength Training:

A. It’s really *convenient* to do…

You can actually get great results from short “minimum effective dose” workouts…And the movements feel really good on your body…they’re fun to do…and you can get pretty *inspired* about doing them…Plus because the workouts are relatively short & pretty energizing…you still have energy to dance (or do other cardio).

 

B. You can get hot results at home…or at the the gym…

Which is great…because it’s really easy to “get it in” when you know you can just stand up & get your werkout on at home…or go get community inspiration (and not be there all night/morning) at the gym…

Because here’s the awesome thing about using your booty & your bodyweight (at home or at the gym)…just “bodyweight only” Glute exercises are powerfully effective…in fact when the American College of Fitness tested *Bodyweight Glute Exercises* they actually found these movements (with *just* your bodyweight)…activated MORE Glute muscles, than weighted exercises…

And recent research suggests that relatively low load weights (plus a good understanding of form mechanics & tempo)…have been shown to provide better muscle building and strength gains…than using really heavy weights (meaning that “going heavy” is just not necessary to get really nice results)…yes.

 

C. And you get the *best* Results…by Having Fun…

Now you can get hot body, strength & beauty results with booty-focused strength training…

Because, since it’s not *how much” weight you use, that gives you the best results…instead, you get the best results with *how well* you use it……you get the best Muscle Gains by using the best INTENSITY, not weight heaviness…and that is great news! So if you’re into dancing…then you will already know how to connect and “talk to” different parts of your body…which makes having good form or posture (the key foundation to getting good intensity/pleasure/results) come more easily to you as a lover of dance!

I also my top 6 tips to improve your “intensity” when you werk it in this post here…

 

 

 

And I wanted to quickly share though how I got ready to dance at Jena’s book launch party…

Because I still had this little bit of belly fat that just would not go away…

And it was really annoying and mystifying me at the same time! (annoying mystery, a weirdly entertaining but not the best emotion)

I happened to read a nutrition author’s take on “concurrent exercise” and how a study at the University of Santa Cruz actually (weird but cool coincidence)…found that you could combine strength training with certain types of “cardio intervals” (not running though…running was found to decrease muscle mass )…

And their participants experienced 10x greater fat-loss than by just doing interval cardio alone. (They unfortunately did not test strength training alone…but I’ve seen in my own body, and there was this comprehensive summary research report of 10 years of fitness research that shares that both strength training & cardio together create the ideal way to build muscle & burn extra fat…as well as get fit and stay fit…so having both types of exercise is the best way to get sexy fitness results)

So anyways, I bought this research study and poured over it…fabulously interested…because I thought this sounded like a fun thing to experiment with…combining Afro-Brazilian dance (dancing in what I like to call the African seated dance position, kind of like a squat but way sexier and cooler :))…with my new-found love of booty-focused strength training…and I was curious if it would help the mystery remaining belly fat situation (and fast, the party was just a few days away :))

And you have to know that I added in eating fresh greens and plenty of protein, some healthy fats to the equation…

And I went for just one session of the new Concurrent Training workout structure that I made up…alternating booty-focused strength training sets with Brazilian dance “intervals”…and I have to say it was super fun…and I loved the fat-burning & bubble booty results! –>>

I felt really ready to rock my Samba bikini for my friend’s book launch party…and I was so inspired by this…that the next week I also edited a set of Brazilian-inspired “cardio dance interval” videos to include this awesome concurrent training style of workout in my new Booty Pump Program.

However, here’s the thing…you do have to build up some booty strength to be able to rock this style of working out…and this style of working out is also totally optional! I’m really encouraging people to just get started with the booty-focused strength training moves…because they’re fun, they feel good to do & the workouts are short, grounding & effective…and then you can layer in dance intervals when you’re inspired to do it. Woot!

I do think that that “starting where you’re at” is a really important element of fitness…and if you want it to be a journey of pleasurable fitness…my journey with getting/being fit…your journey with getting/being fit is just that…a journey. You actually have to start right where you’re at with your body…and then gradually & playfully build from there!

 

True Confessions: I have felt a little shy about “coming out” as a booty-focused strength training teacher…

dancing at Jena’s book launch party…stoked on the concurrent training result 🙂

But I have to tell you…when I do feel worried/nervous/shy…

I just reach around and put my own hands on my own BOOTY and squeeze…and I feel reassured. Ha! 🙂

Plus, we may all be knocked off by robots….so why not go for having a sexy, fit booty NOW… 🙂 (I don’t know…does that makes sense, or is that totally weird?)///…

Life is short! Have fun nurturing yourself…feeling powerful, fit & sexy…and in turn strengthen the world around you…with the power and pleasure of moving & using your BOOTY.

Time to move your booty

And the key to getting hot results I believe is getting slightly ADDICTED to doing this…and I think the real “in” is in both:

–becoming a Form Expert and really getting into learning the postures and enjoying learning them…

–And turning on some MUSIC that you love…music is the key to creating this addiction…because it’s also your music time, your work it, your sweet it and your feel-fabulous time…and it’s a gift you give to yourself. A gift you give to yourself of being “in” your body and getting into the pleasure of squeezing & releasing your booty muscles…connecting with your hips, your legs, your arms, your chest and back…and it feels really fabulous.

 

–And lifting weights at the gym for me is very meditative…it’s impossible to think about anything else but that 1 rep you’re on, so it seems to slow down time, and I have been having some upsetting things happen in my family, plus the stress of getting this business flowing…and lifting weights has been a really great way to process being pissed off and upset in a really good way. (some days at the gym I’m like, don’t talk to me hahah <<–)

 

And again I think part of my success comes from just feeling inspired to get up & get a short, feel-good workout IN.

Plus my Samba dancing has gotten faster, I have better balance and more grace…and maybe, just maybe I am starting to slow down a little when I solo hahah 🙂 It does make me feel comfortable in my skin, and I think that having more muscle makes you magnetically attractive too!

–So the last ingredient in what I attribute to my success, is finding ways to feel sexy and confident in my body right now, instead of bumming out about this or that part of me I would like to be different…getting into feeling sexy and beautiful by MOVING my body (and my hips & booty specifically :))

 

🙂 Ok, so I’m excited to invite you to check out my program…there’s a Home & Gym version. I know a lot of people find “online classes” to be challenging…and my Booty Pump Swing Program is actually a workout plan and guide…with videos & awesome body care tips too. I’m going to hosting a *get bootylicious* challenge, too…so come werk it for a focused amount of time…and enjoy the PROCESS and the results.

 

If you’re interested in learning more about how you can combine booty-focused strength training with dancing (or your busy life)…And you want to try it out too!…come check out why the 2 Handed Kettlebell Swing ROCKS…and I also have a free bodyweight Kettlebell Swing masterclass…to see if you would get excited about rocking this strength training move.

The swing is how I first got excited to get into strength training…and I love using it as a key move in Home & Gym workout plans too. More about how effective & fun it is here…And if you’re ready to get started…we have an awesome 12 week Challenge…and a fabulous program…you can check out my Home & Gym Booty Pump Programs here too!

Thanks for reading my post…and welcome to my site…and let’s move!

 

With lots of love & pleasure in the firmly shakin’ booty,

Theresa Stevens
Samba Dancer, certified personal trainer, sports nutrition advisor &
Booty-focused Strength Training Coach (woot!)

 

 

 

P.S. When I was telling my friend Tatiana about my Booty Pump Swing workouts…she had said that she doesn’t usually like learning or taking an online video class…and I hear you…that’s why my Booty Pump Swing Program is less like an online video…instead you get a Workout Plan.

Because honestly, that is one thing you don’t get from tons of pinterest and instagram posts…is a solid plan…that you can adapt to get started at your current fitness level…that you get excited about doing!

And when you have a plan…with my helpful teaching & video demo tips…it can give you just the structure you need to have fun rocking it. Get your booty fitness flow on, baby 🙂

Ok, so come check out my Booty Pump Swing program too…..and thanks for watching my video above