Hey there–

I want to share a quick story of a recent compliment.. 

This is a photo of me dancing on stage with Samba Novo at BB Kings in Times Square, NYC. Sooo fun!! The whole time I was dancing, my awesome husband Tommy was filming from the crowd…and while I was dancing on stage, these 2 girls started quizzing Tommy about what I do to get such a nice figure…grilling him about what I eat and how I exercise…

So yah, I can’t say that the video of my show turned out really professional sounding (ha :))…but I have to say that it was really nice to hear!! Very encouraging…

And they were pretty shocked to hear that I had lost a bunch of body fat and built some beautiful muscle with home workouts. (if you want to listen to this video and see me dance onstage, it’s here on youtube :))

You deserve to have a Body you feel Good about…and makes you Feel Good too

Personally working out at home…using relatively low-load weights and having fun really working with the *intensity* of the movement…

  • getting fascinated with the form and
  • learning how to activate the muscles with my warmup…
  • effectively isolate the muscles I want to build using form & tempo…
  • and MUSIC…

before-and-after-theresa-marie-1

The key to the *best* results

And what’s fabulous is that a recent research study kind of confirmed my own experience with working out at home & using my own bodyweight (which using your own bodyweight also is NOT using NO weight…’cause for a lot of the movements you’re using ALL or HALF of your total weight for these nice full-body booty movements…and that’s not nothing!

So anyways, this team of Canadian researchers found “for the first time that low-load high volume resistance exercise…is more effective at increasing muscle protein synthesis than high-load low volume resistance exercise…”

And 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 building & fat-burning by using the best INTENSITY (meaning using the full range of motion, using good form/posture…and really thinking about the muscle you’re using)…

And it’s INTENSITY and not the heaviness of the weight necessarily, that gives you the best fitness results…

So you may be wondering…how do you get good INTENSITY…to get all of the results?…Well, first off, I want to say that using focus & intensity ALSO happens to make strength training fun.

And I think that to make a commitment and stick to it with moving your booty…you’ve got to get into the FUN.

Ok, so here is what I’ve found to get inspired & fascinated with it:

Top 6 Tips to get the Best Results (& have the most fun) with Booty-focused Strength Training, Relatively Low-Load Weights & Short Workouts:

1. Feel your Muscles SQUEEZE & Release…

 

And one of the most important ways to get the best results/intensity/and fun…is that you want to take a tip from the Brazilian bootylicious strength trainers  (some of whom are also smokin’ hot Rio-style Samba dancers, too)…

And you want to squeeze the heck out of your booty muscles as you do your strength training moves!

And when you “SQUEEZE IT like you mean it”…not only does that make the movement effective

You’ll find that it fires up your libido…gets your creativity flowing…and makes you feel centered & confident in yourself. Yes…

So, since posture researcher Dr. Stuart McGill found that your glutes, your booty muscles, tend to shut down and NOT actively fire from too much sitting…and that infamous “laptop reach” posture also does a terrible number on deactivating your back and core muscles as well…fortunately there’s a fun and simple remedy: It’s all about ACTIVATING those muscles when you warmup.

Most people think of “static stretching” as key to warming up…but research shares that you actually decrease the ability of your muscle to fire with static stretching (not good for protecting you from strain and injury)…and instead you want to dynamically warmup and get key muscles groups actively firing…plus, this style of warming up reduces soreness, and it allows you to BUILD MUSCLE FASTER bc you can get everything firing…plus did I mention that it’s fun too? 🙂

2. Add Music…

 

Strength train with the music bumpin’…It increases your feelings of happiness and pleasure…

It gets you into a “flow state” where you can smoothly execute the strength training moves, without jerking or popping them (less injuries, better results and FLOW feels much better to your body)…

You can feel inspired to work it, and work it good…and you can release some of your rebellious and/or upset feelings too in a really safe and effective way…

Plus, you get the best fitness results when you put your attention on the movement…’cause research shares that reading a book or watching TV while you workout is just not going to get you the same level of results, than if you put your mind fully into feeling your body, your muscles, your breathe…and your booty! Ha :)…And listening to music helps you do just that.

3. Check It…don’t wreck it…

To get good Intensity…you need to become a “posture detective”…You need to look over (and yes I recommend using a mirror for most moves (although not the kettlebell swing))…

And check these 5 places…Are your:

  • Neck/shoulders…
  • breast bone…
  • tailbone/pelvis…
  • knees…
  • Ankles/toes…

Are they each where they need to be? I recommend reading some well-written exercise & form directions over and over again, for each move…each day/week you work out!…And using a MIRROR while you workoit (but not with the kettlebell swing)…And then you’ll really “get” in your body the correct posture & be able to effectively isolate the muscle (so that it can build and grow)…by working with the best range of motion for each move and your own body.

It’s all about focusing on that one particular repetition that you’re on…it’s incredibly stress relieving and peace-creating…and an excellent form of “movement meditation.”

And if you’re breathing and really working the “tempo” of the movement (see below)…you’re going to experience little to NONE of the dreaded DOMS (delayed onset of muscle soreness)…and instead you’re going to get great results and feel much more “aware” of your muscles during and afterwards…not pain…but really feeling connected to your muscles instead…

4. Work that Tempo!

Now you don’t just want to speed through your workout, trying to pump out the reps…If you really want to get the most sexy muscle building & fat-burning effect…and get those results in a relatively fast amount of time…then it’s all about focusing on the Eccentric…or the lowering portion…of the strength training move.

The speed that you raise, hold, and lower the weight, like with a Romanian Deadlift (or for lowering, holding and then raising your own bodyweight, like with a push-up)…is called “tempo.”

And having the right tempo is crucial to your success! You actually want to make the lowering, or eccentric phase, slower than the raising phase…which is the opposite of what you would think with “lifting” weights…

You see, your muscle can actually lift much less weight on the eccentric (lowering) portion…

So if you’re slowing this down, you’re getting twice the muscle werkout in just about the same amount of time at the gym (or at home)…yes

It also makes the movements feel really grounding, centering & FUN…and it’s one of the really awesome muscle building techniques I learned from working with international strength and conditioning coach Ryan Faehnle.

5. Get Sassy about it…but don’t go overboard

Go for it! Having a “Let’s have fun & do this” attitude  can actually improve your gains! Fidn the enjoyment in the movement. Feel your booty muscles werkin…

And I also recommend to not just throw on your baggiest sweats and a t-shirt…actually pick out clothes that you enjoy moving in…that you enjoy seeing yourself in the mirror wearing!

That doesn’t mean you need to get a new workout wardrobe at all (and please don’t let this stop you from moving your booty)

And sometimes I don’t even change my outfit at all with the home workouts…I just stand up and do them…

And these moves do allow you to feel vibrantly attractive & energized, as well. All you have to do is get started…and when you get into feeling your booty muscles squeeze & release…

Plus, you don’t want to go over board. The goal of your workout is NOT to get super sore (contrary to lots of “no pain, no gain” slogans). The goal of your workouts is to get into a FLOW, or practice, with doing them. You actually want to end your workout feeling like you have more to give…because the muscle is built as you rest and recover…and if you drain yourself by getting super into it & going crazy, I’ve found that it makes getting in the next workout really hard. “You are what you can recover from” is a much better meme. Arnold needs to work on popularizing that one for us to 🙂

It’s fun to get into the spirit of “werking it”…plus working with the idea of being ready to come back for more…so that intensity and a little consistency can be your good friends.

6. Eating for Energy + having a Workout Plan

When you workout, I’ve found that it does inspire me to eat better too. And I think one of the most helpful ways to think about food, is to think about “eating for energy”…so that you have the energy to rock your work, be a good parent/partner/friend, walk the dog, workout, cook, ect ect…so this is of course a key factor in getting results…and to get rid of inflammation that may block up your body’s ability to get benefits from your workouts…and have solid energy to do them.

Plus, with having a Workout Plan…it’s KEY to focus for a cycle of time, get into a flow with your workouts, and have a workout plan to make things interesting and be able to effectively *progress* your workouts too…Keep it fun, progress the movements, rock it with relatively lower-load weights & short workouts…sounds do-able, right?? 🙂

 

Tap into the power & pleasure of using your *posterior chain*…

And I love that this style of working out doesn’t take long to do…because you’re “using your booty,” you can actually get great results by the INTENSITY that you’re doing the moves with…and not necessarily the weight heaviness.

And that means you can get a great workout at home with a pair of dumbbells, your bodyweight, (and a resistance band too is fabulous)…So that really drops a big challenge that most people face, with getting their movement ON…

‘Cause you don’t really need to drive/walk to the gym…and you don’t need fancy supplies…you just need a solid workout plan…and the desire to get sassy about it! Woot!

Want to get *fascinated* with it?

Plus, Movement Breaks are also an essential part of fitness and getting & keeping a sexy fit shape you love…having creativity, confidence and energy…and fabulous for your health & getting results from your efforts as recent research shares that too much sitting can actually counteract any exercise you do. Now that is poopy.

The remedy is fun and easy though…get up, warmup briefly, and have fun moving…get inspired to move more.

Ok, hope to see you inside this free series of 10 minute Movement Break booty moving classes (info below).

Perk Up….

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

Theresa Stevens
Samba Dancer & booty fitness coach, certified personal trainer & sports nutrition advisor
Creator of the Booty Pump home & gym workouts (woot!)

 

Get inspired & FASCINATED with it: