5 Butt Exercises to do at Home

EXERCISE logo copy 2“Does My Bum Look Big In This?”

The Backside, Toosh, Derriere, Rump, Ass, Whatever you want to call it, the Bum is an area that we always want to improve.

It could be bigger, smaller, rounder, firmer, smoother, perkier…. Need I go on!?

I thought I would share Five Butt exercises that you can do at home with little or no equipment to start sculpting that Butt.

And what a bonus, many of these exercises work your abs too. So Double Whammy!

Let’s start simple….

The Bridge

You can do this exercise with or without the resistance band around your legs. Make sure that you Push with your Butt not your thighs and squeeeeeeeze those Cheeks! Perform between 16 & 20 Repetitions, have a short rest and then do it all again.

Plank with Glute Lift

The plank is challenging enough as it is, but really get the muscles firing with this added on Glute Lift. Make sure that you do not lift your hips and take any of the pressure of the plank on your lower back. Keep them Abs On! Do 10 lifts of each leg, have a break and then go again.

The Goblet Squat

If you have a Kettlebell (or any weight) at home grab it for this butt shaping move. Hold the weight in front of your chest and drop your ass to the grass. Make sure that your knees do not travel forward of your toes. Keep the Abs on and don’t forget to breathe! Go for 16-20 squats, rest for a moment, then drop it like its hot for one more set.

Resistance Band Side Step

The Resistance Band is one of the most underrated pieces of gym kit out there. But when it comes to your tooth, its one of the best. Tie your band around your ankles, position yourself in a Demi-squat (about half way down) and step one side to the other. Feel the fire stoke up in your hips & glutes. LOVE IT. Perform this exercise for 20 side steps, rest then do it again. Don’t wimp out!

The Curtsey Lunge

Practise that all important Curtsey, but give it some extra juice to really shape up the inside & outside of your thighs and your butt. Perform between 16-20 repetitions before having a short rest and going again.

And there you have it. Five simple but very effective exercises to shape, tone and firm up your ass!

Let me know how you get on.

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

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Are Your Goals Even Yours? 

Since spending time with some of the UKs very best Transformation Coaches in London, I have come to understand a lot more about the psychology of behaviour change.

Psychology has always been something that I have found particularly interesting, and I have continued to study the topic in many different ways. NeuroPlasticity being one of them!

And this was when I came up with the concept that people’s “goals” may not even be based on who they are and what they want.

Stay with me here, it’s going to take some explaining!

I recently read a book by the late Alan Watts, which discussed how “genuine” or “natural” we are. In his lectures he suggested that the moment that we are born and for just a short time after, we are at our most genuine.

This could be the only moment in our lifetime that we are free from opinion, influence or perception.

From that moment on, every person and everything that we encounter, bears an influence on us that, over time, forms the person that you are today.

From what foods you like and eat, what to shows you watch or sports teams you support.

But these influences are not necessarily a true reflection of who we are, we just slot in where we fit.

Over the past few months I have been coaching some amazing ladies through their transformations and at the first coaching call I asked them all the same question “Who Are You?”

The answers didn’t really have any passion, conviction or believable feeling attached. In fact, most initially answered with their name… that’s not what I wanted to know, otherwise I would have asked “what is your name?”

So we went through a series of exercises to establish some good old fashioned truths,  and we dug deeper into their thoughts, wishes and inspirations.

Once we had completed all of these exercises, I went back and asked them the same question, “Who Are You?”, and the answers were totally different. I then went on to ask them what they wanted to achieve in their transformations and their goals had totally changed from what they had said originally as well.

This wasn’t a one off experience, it’s happened numerous times with clients all over the UK and in other countries as well.

What I now believe is that their original goal was not in fact their own, but a combination of what they thought they should be, mixed up with what they thought others wanted, or expected them to be.

And this would explain why so many people fail to achieve their final desired goal, because it simply doesn’t hold any importance to them!

So, I challenge you to to think about this, and think about whether your goals are your own, or a manifestation of all of the influences that you have experienced throughout your life time!

What do you truly want most in life???

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

 

 

Comment below or email me (lesey@lmfitness.info) if you have a question, want some help or if you would like to find out more about my online lifestyle coaching services. 

 

 

Visit http://www.lmfitness.info or you can visit my new website http://www.thebodyboutique.club (services will be launching very soon with The Body Boutique). 

 

Ten Foods that you SHOULD Include on a Low Carb Diet!

NUTRITION logo copy

A low carb diet is NOT for everyone, but if you have the will power and self control to reduce your carbs down, then you will benefit in not only fat loss, but energy and health as well.

If you know me well, then you will know I stay pretty low carb most of the time, then drop even lower when I wasn’t to shed a few pounds off or lean up and expose my underlying 6 pack or back muscles. It’s easy enough to do if you like the low carb lifestyle, but what foods should you definitely keep in your “low-Carb” diet?

My top 10 are as follows:

  • Courgette

Courgette is the ultimate low-carb ingredients because it can be manipulated to have the look and texture of starchy foods. A spiralizer will come in handy for swapping pasta for zucchini noodles, or you can purchase the already made version form many supermarkets now. Or you could swap the fried potato hash browns, and try frying up some courgette dipped in almond flour instead. You could just microwave half a courgette with some butter smeared over the top for a minute or two and chop it into your salads.

  • Cauliflower

Cauliflower is another low-carb food that can be used as a replacement for high-carb ingredients in an array of dishes. You can trash the starchy pizza dough and try making a cauliflower crust instead. To make cauliflower rice, all you have to do is use a food processor to break up the cauliflower into pieces until it has the right consistency – use this in your next stir fry for a low-carb dinner. Again Some supermarkets are now selling pre-made Cauliflower rice, so you could get this instead of making your own.

Why not try swapping tortilla chips for thinly sliced cauliflower, topped with other veggies and cheese, for a new twist on nachos. Or mash your cauliflower instead of mashing potatoes. When it comes to cauliflower, you can keep changing it up and trying new things! It is incredibly versatile.

  • Eggs

Eggs are another incredibly versatile food and they also happen to be crammed with protein. Whether you scramble, poach, fry, boil, bake or make an omelette, quiche or smoothie, eggs are cheap and easy to eat. Dress them up with herbs, slice them up in salads, and make breakfast portable by creating little quiches in muffin tins. There is quite a few egg recipes in my healthy recipe ebooks so you can download this HERE.

  • Nuts & Butters

In theory a low carb diet could just consist of a plate of bacon served with a side of butter — but this isn’t necessarily the best diet for your heart as it is packed with Saturated fats. So we need in increase your mono & poly-unsaturated fats whilst living the low-carb lifestyle. For those of you looking for a more health-conscious way to cut carbs without missing out on fatty flavours, look to nuts and nut butters. They’re a low-carb, high-protein fat fuel that can be added to oatmeal, smoothies, salads, veggie dishes and more.

  • Chicken or Turkey Breasts

What’s so great about poultry? In addition to being mega high in protein, it’s also low in fat and good for your calories. This lean meat can become the centre of any meal: grill it, bake it, boil it, add it to a salad, or make a lean chili out of it. You should ALWAYS have a healthy amount of Chicken or Turkey in your Low-carb diet!

  • Greek Yoghurt

When you look at Greek Yoghurt it can be used for so many things, sweet & savoury! Add some chopped nuts or peanut butter for a sweeter taste or add herbs or seasonings for a dip. But be sure you go for a full fat version!

  • Salmon

Not only is salmon a fatty fish full of omega-3 fatty acids, protein and calcium, it’s also a low-mercury fish and can be included as part of a low-carb diet. Baked, grilled, raw, served on its own, used as a salad topper  — be creative and see what you can make with a nice piece of Salmon!

  • Dark Chocolate

Dont panic Chocolate lovers, there is still some chocolate that is ok even on a low-carb diet! Extra-dark chocolate that contains 75% cocoa or more contains copper, manganese, iron and magnesium, along with plenty of health benefits. When enjoyed in moderation, it can help combat carb cravings, especially those chocolate cravings; some studies even suggest that including minimal amounts of dark chocolate in your diet can aid weight loss. Why not grate it on your Greek Yoghurt or add it to a smoothie?

  • Portobello Mushrooms

The next time you fancy a burger, why not replace your traditional bread bun with the tops of two portobello mushrooms?  Or,top the mushrooms with cheese, onions, leek or any other low carb friendly topping that you fancy & bake them in the oven? Again the Portobello Mushroom can be incredible diverse, so get creative!

  • ButterNut Squash

Much like the Courgette, if you find yourself in the mood for some spaghetti, try using squash instead, often called Boodles and these can be brought remade in some supermarkets. Although the consistency will be a bit different, squash has a flavour that is really a good match for tomato and garlic sauces, while containing only a fraction of the carbohydrates of pasta.

 

And there you have it! My top 10 Foods to definitely keep in a low carb diet!

 

If you have any questions or remarks, feel free to comment on this blog, or email me lesley@lmfitness.info. You can also follow me on social media using the links on my home page. You can visit my website at http://www.lmfitness.info and download my free recipe e-book as well. Thanks for reading 😉

Life hack How to make your Coffee Healthy!

lifestyle

Coffee is a bit like dark chocolate—you can’t help but think how something so good could actually be good for you.

But it’s true! Coffee is a high source of antioxidants, according to a study from the University of Scranton. Plus, a growing body of research suggests that quaffing a few cups daily can reduce your risk of type 2 diabetes, Alzheimer’s disease, and even prostate cancer.

The catch? While any coffee will provide some payoff, you need to pick the right roast, store it properly, and brew it right. Here’s a few quick tips to help you.

ROAST!

In the wide variety of coffee beans, the lighter roasts are the dark horses. “The antioxidant effects of coffee are related to compounds called chlorogenic acids,” says Peter Martin, director of the Vanderbilt University Institute for Coffee Studies. “Roasting green coffee beans transforms these acids into better antioxidants—but if you keep on roasting them, they break down again.” So buy light-brown beans.

** Yep, I know there is a University for Coffee Studies…. shamazeballs! 

STORAGE!

Did you know that the Roasted coffee beans have free radicals? These become greater in numbers the longer they’re exposed to air, according to a study in Food Chemistry. However, some anti-oxidants are lost trying to stabilise the increase in free radicals. Store your beans in an airtight container, and don’t grind them until you’re ready to brew.

BREWING!

Researchers in Italy examined five different brewing methods and found that coffee percolated in a stovetop Moka pot, an espresso pot, or a Neapolitan-style pot produced coffee with more than double the antioxidant levels of java brewed through a paper filter.

THE CUP! 

How do you take your coffee? You’re answer should be: “Black, without sugar,” says Martin. “Coffee in itself is extremely nutritious—anything you add is diminishing it.” A touch of half-and-half may not add many calories, but new research from Croatia suggests that milk can reduce the antioxidant levels. Obviously, if you doctor your drink with sugar or artificial sweeteners, you’re just stirring in calories or chemicals…Big NO NO. A better way to handle the bitterness is to add some ground cinnamon.

If you need some inspiration for recipe ideas, then why not download my free 21 recipe cookbook, Fit & Fresh. With quick & easy recipes for drinks, snacks, breakfast, lunch & dinner options it is a great starting place for your healthy & clean lifestyle.

DOWNLOAD HERE: http://lesleymorriso7.wix.com/fithealthyrecipes

If you have enjoyed this blog post, please feel free to like comment and share. You can also follow me on Facebook or Twitter and subscribe to receive new son any new blogs posted. Thanks for reading 🙂

 

Cellulite??? How to Shift Hip & Thigh Fat!

lifestyleHaving cellulite is something that nearly ALL women (and some men) have to endure at some point, and it can seem like a constant battle to shift those pesky, dimples on the legs and butt!

BUT, there are ways to reduce the appearance of the dreaded orange peel looking skin, and it won’t cost you a fortune either!

Firstly, what is cellulite?

Well, under the skin we have our fat cells, which are surrounded by connective tissue. When these fat cells start to fill with stored body fat, they can only move in one direction… towards the skin. However, the connective tissue acts like a piece of string held taught over the top, and forces the fat cells to bulge. This then leads to the appearance of cellulite through the skin. celllulite-1

Cellulite is NOT a skin condition, it can not be remedied with creams or fancy cosmetic products. It really needs to be tackled from the inside.

So, how do we start?

I am going to share with you my top tips on how to combat cellulite and start to see visible results within just a few weeks. Now, I say a few weeks, but thats only just the beginning. You need to work on your cellulite consistently to ensure that you get the best possible results. Once you are happy, don’t stop! Keep your routine going to ensure that it doesn’t return!

We can’t spot reduce fat from a specific area, but we can work on the muscles of the area. So to start with, you want to start to increase your blood flow to the effected area. If you are focussing in your butt & thighs, then you want to be working for Squats, lunges, flute kicks, bridges and so on. Anything that activates the muscles of your legs & toosh!

Secondly, you want to clean up your diet. Start to eat clean, fresh and nutritious food and make sure that you are avoiding all of those processed meals, snacks, drinks and alcohol! Yup! Alcohol is off the list!

Then, increase your water intake, and whilst you are at it, try squeezing some fresh lemon juice in to your H2O to help detoxify the body. Getting rid of toxins will hep no end in the battle of the orange peel.

Spend a little time having a relax. Get yourself a Swedish Massage for some good old fashion lymphatic drainage. Although this will not rid of your cellulite, it will help to drain toxins and broken down cells away from the area, whilst increasing your blood flow!

BLOOD FLOW IS KEY TO REDUCING CELLULITE!

When you have your morning shower, try dry brushing the affected areas of your body. Always work in circular motions towards the heart so drainage occurs. You can also invest a few quid in a massage tool to work over your body whilst in the shower or following your shower whilst you are moisturising.

Finally, if you enjoy a morning coffee, don’t throw away your used up coffee grounds. Nope! Transfer them into a bowl or jar, add a small amount of olive or coconut oil and smear the mix all over the effected areas. Wrap some cling film around and leave for 10 minutes, before showering to remove the mix. Best do this one in the shower though, it can get a bit messy!

Finally, don’t spend too much time sat on your backside. Remaining seated for long periods of time can reduce the blood flow to your but & thighs, thus preventing the flushing of the toxins and broken down cells.

Like I already said, once you reach a point where you feel happy with your results, DO NOT stop practising your new found techniques. Keep doing them and maintain the toned, firm and pert butt you have just created!

And there you have it, my top tips for reducing the appearance of cellulite.

GOOD LUCK and let me know how you get on.

 

If you have enjoyed this blog, then please like, subscribe & share. Remember you can also follow me on Facebook or twitter to receive news, workouts and more healthy tips and advice. Thanks for reading 🙂

 

Time is Precious! 10 Minute Fat Burners!

Time is Precious, and for many people fitting in a workout is the lowest thing on the priority list. About 5 months ago, I decided to put together a series of short 10 minute Fat Burner workouts to help those with busy and hectic lifestyle to start squeezing in short but effective workouts.

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Working out from a piece of paper can feel hard, so I added in the instructional video links to help people with limited exercise knowIMG_0515ledge, and to act as a motivator as well… following a video always seems to feel that little bit easier… Don’t you think?

The success of this workout book has been amazing, and the results people have experienced in return are brilliant.

Why not go and download your copy today and start incorporating the short 10 minute sessions into your day!

It contains four warm up routines, and thirteen different 10 minute sets, all tailored to specific areas of the body. All with exercise videos to help you. 

At just £4.50 that is an absolute steal!

Purchase Via Paypal NOW

If you experience any difficulties downloading your Ebook, please email info@lmfitness.info

Booty Call or Booty Overhaul – Top 6 Exercise for the Best Booty!

No, really…? What? Seriously…? We don’t want a Booty Call Really do we?

Work your butt for a firmer, fruitier, rounder & more delicious rump to sit perfect & perky in your jeggings…Or Whatever the hell them things are called…. By the way, I’m certainly not one to follow the latest fashion, so if you’re reading this now, hoping for fashion & beauty tips…. Sorry, it’s just not gonna happen.

But if you’re here to find out how to make those fashion items look even better with the perfect arse…. Now that I can help you with!

The butt, derrière, toosh, arse, bottom, or whatever you want to call it, is one of the easiest parts of the body to train. There are quite literally hundreds, if not thousands of variations of exercises you can do to firm up your behind and get those desirable buns of steel. Some people like big bums, some little… But no one likes a squishy or saggy one! Do they?

So, I am going to share with you my top 6 toosh toning exercises that you can do at home on your own with little or no kit! Yep, no gym required. Just you, your backside & the floor!

# 1 – Squats

The humble squat, taking this bad boy old-skool because it just works! There are hundreds of variations of this exercise from narrow to wide stance, sumo squats to hack squats, jump squats to pulse squats, plie to first position and so on.

My favourite all time squat has to be the sumo squat. Low, wide and killer for the glutes. So how do you do the sumo?

Easy! Stand with your feet wider than your shoulders, with your toes pointing outwards about 45 degrees. Push your butt back
behind you, lowering yourself down as low as you can (and I mean AS LOW AS YOU CAN!). Keep your knees in line with your ankles, don’t let them move forwards! Finally, make sure that you keep your upper body upright, use your stomach muscles to help with this! Do two lots of 14-18 reps! Bums away!

If you really want to bang out a shit load of sweat try these variations to add a little spice to your rump righting workouts…

  • Single Leg Squat
  • Box Jump Squats
  • Squat Jacks
  • Russian Squat Jumps

# 2 Glute Kick Back
This exercise is so easy, but also so easy to do wrong… So get down on your hands and knees to start with, make sure that hands are palm down underneath your shoulders. Now this is important, hold your tummy muscles as if you were about to cough, then keeping your knee bent, lift one leg so the sole of the foot is facing the ceiling.

Push the leg UP towards the sky as high as you can and then bring the knee towards the floor without letting it touch down. Repeat this move on the same leg for about 20 repetitions, before swapping to the other leg. Do this TWICE on each leg! Don’t cheat though, keep your torso still, don’t arch your back and make sure you push the leg up as high as you can… Remember is you cheat, you are only kiddin’ yourself. You won’t get results from short cuts! 😉

# 3 Butt Clenches

The great thing about butt clenches is you can do them anywhere at any time. Hey guys check me out sitting in the cinema doing my butt clenches… Or Hey sitting on the bus going to work… I’ll do me some butt clenches! Seriously… Anywhere AT ANYTIME!

Butt clenches are simple, we do them all the time. Just tighten up the glutes and squeeze them cheeky cheeks together. Then release! Do about 20 clenches then have a rest… then do another twenty…Remember Anywhere at Anytime! Firm that money maker and let the hot pants get excited about coming out to see the world!

# 4 Oysters or Clams

No, not the seafood version, the laying on your side working that outside thigh version! Oysters are great, as they stretch and work various muscles simultaneously. Including the butt cheeks and the outside thigh! So how do we do them?

EASY! Lay on your side with both knees bent, one leg on top of the other. Keep your feet together and lift the top knee UP towards the ceiling opening the hip, then lower it back down. Repeat this move 15-18 times on each leg and then repeat.

For added muscle burn, as you lift the knee, extend the bottom half of the leg to a straight position that is elevated off the floor. Then bring the feet back to gather before lowering the knee. BOOM… Beautiful butts!

# 5 Bridge with Leg Lift/Lower

Another personal favourite of mine… The Bridge! Serious thing & butt workout right here! Lay on your back with your knees bent
and your feet quite close to your toosh. Start to roll the pelvis up towards the ceiling and lift your back up off the floor. Push up as high as you can without rolling onto your shoulders too much. Clench your buttocks for added push!

Once you reach your highest lift, lift one leg and extend it up to the ceiling. Keep the knee straight and lower the leg down, stopping about an inch or two from the floor before lifting back and returning the foot to the floor. Repeat this 16-18 times on one leg, then repeat on the other leg. Once you have done both legs, go back and start again!

# 6 Curtsey Lunges 

Your final Butt Busting exercise is the curtsey lunge. Now if you have spent ANY time with me as a trainer you will know that this is a firm fave of mine. Featuring in most peoples work outs at some point! Mention butt to me and Curtseys will come out to play!
Your curtsey lunge is FAR superior to the standard lunge you see in so many classes (especially for women), toning the inside and outside thigh as well as the arse! So, here’s how to do it.

Start with your feet hip width apart, step one foot backwards and across behind the other leg. Make this move quite large. Once your foot is down, lower yourself in to a lunge, keep your knees behind your feet and your upper body up tall. Raise yourself back you and bring the feet back to hip width apart. Step the opposite foot back and across the other way and repeat the move. You should aim for 24 lunges in total, so 12 on each leg, before having a rest. Then do another set.

So, there you have it. My top 6 Butt bashing exercises to give you the firmer behind that you want. I’d love to hear from you, so if you have tried these exercises, how did you get on? Did you butt ache? Let me know 🙂

And remember, if you enjoyed this blog, please like the post and follow me for more insights into health, fitness & nutrition. You can also follow me on Facebook and Twitter using the “like & “follow” buttons to the right of this page. I am also on Instagram @LmFitness1 and Periscope @LmFitness. Come and join me in my Fitness Adventures.

Have a Butt-Tastic Day!