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Nutrition

February 15, 2013

Butt exercises

[spoiler]
Hey, it’s Dustin Maher, the founder of Fit Moms For Life and my main man, Sam Bakhtiar has asked me to share with you five butt exercises that I love to do with my clients. I’ve got Amy and Amy has lost 87 pounds, I cannot believe it, from this. But yes, she has lost that. So, we’re going to show a few exercises and then Laura who is filming this right now, she’s going to show you a couple more to complete the five.

So let’s just start with kettlebell swing. Kettlebell swings, you can use dumbbell as well. Turn to the side like this. I love this one for lifting the butt. You can start. So the key here is to hinge at the hips. You’re just popping those hips forward. Her arms are relaxed. She’s not using her arms to lift up, just a pendulum motion and she’s squeezing the glutes, squeezing the hamstring. It’s really going to lift the butt up, make it nice and round and tight. So two more and done. Good work. If you don’t have a kettlebell, you can use a dumbbell for that.

Next one – this is a ball that has sand in it so it doesn’t move. I recommend getting one of these or have a friend hold it. Just stand up to side actually. For single leg squats, so you come down, up. Up, so it’s going to require a lot of balance, a lot of stability. So, keeping the cord tight, she’s working the butt cheek in the right side. Again, this ball has sand it in so it’s not moving otherwise, you can use a chair. That’s another great way to do this. Let’s go for two more. And coming up. Nice.

The third one is going to be squat pulses at the bottom. So what we’re going to do is get down in a nice little squat position and then pulse. And go. And with this pulse, we’re trying to get the feet off the ground just a little bit. I like this one, not only does it burn the quads and the glutes, but also keep the heart area up a little bit. We’re going to go for about ten more seconds. I recommend doing this for about 45 seconds. Three, two, and one. Nice.

So, thank you Amy. Amy can run over, get the camera. I’ll introduce you to Laura. This is Laura. She just celebrated her 40th birthday so good at 40, right? All right. We’re going to do and exercise called hamstring falls. This one, it’s going to work the hamstrings, of course and also, the glutes. So what you’re going to do is you’re going to kneel down.

This is a partner exercise. So, it’s a good one to do with a spouse, with some kids. She’s pulling her toes toward her shins. I’m pushing down and she’s going to fall forward, slowing her body down using hand to push up using her hamstrings. So keep that body really straight and push that just enough so she can come back up. Chest up and chest out and done. Nice. That one is really good. Hit the hamstrings, a little bit of glutes as well.

Last one, what was it? Do you remember it? Single-leg hip raises. So first we’re going to do without the ball. So she’s going to be lying down. So single-leg hip raise or glute bridge is another name for it. You’re going to lift one leg up and then you’re just going to go up and down with your butt. So this one again, isolating the one butt cheek, also the hamstring getting worked here. Now, if this it too hard for you, you could go down to both feet, go up and down that way. If that’s too easy, you can put a ball for more instability. And then straight up and down.

And so this one, you’re exhaling as you come up focusing on that glute. Last one. Nice work. It’s a good job. All right.

So, Sam wanted me to tell you that my book, Fit Moms For Life: How To Have Endless Energy To Outplay Your Kids is available. You can go to FitMomsForLife.com to pick up a copy of that and I look forward to working with you through that book. And if you have any questions, feel free to email me. I’ll give you – Sam can give you my email address.

So that’s it. Nice job Laura and Amy. And I will talk to you later.

Follow along with me.

Wake up glutes warm up:

Hip Flexor Stretch

Hip Bridge
Progression: Weighted Toddler Optional

X Bank Walk

Single Leg RDL + Reach

Favorite Booty Boosting Exercises:

Goblet Curtsey Lunge

Bulgarian Deadlift

Single Leg Deadlift

Single Leg Box Hops

SLOW Step Downs

I Love My KB Swings!

All right. There you have it. Those are some of my favorite moves. As you see, I like to train both body weight as well as using heavy weights. It does wonders for your lower body, giving that booty just what it needs. Put that right up. Enjoy.
[/spoiler]


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February 14, 2013

Booty Boosting Moves

[spoiler]
Hey, it’s Holly Rigsby, Busy Mom Fat Loss Expert and author of Fit Yummy Mummy. I’m here to show you some of my favorite butt-shaping, booty boosting exercises. But first, we have to wake those glutes.

Follow along with me.

Wake up glutes warm up:

Hip Flexor Stretch

Hip Bridge
Progression: Weighted Toddler Optional

X Bank Walk

Single Leg RDL + Reach

Favorite Booty Boosting Exercises:

Goblet Curtsey Lunge

Bulgarian Deadlift

Single Leg Deadlift

Single Leg Box Hops

SLOW Step Downs

I Love My KB Swings!

All right. There you have it. Those are some of my favorite moves. As you can see, I like to train both body weight as well as using heavy weights. It does wonders for your lower body, giving that booty just what it needs. Put that right up. Enjoy.
[/spoiler]


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February 13, 2013

Got Kids?

Hey Fitness Family,

I am so SUPER PUMPED about our Kids Boot Camp Program. (KBCP)

kidsbootcamp

I just wished that my 3 year old could do it. (she had daddy’s attention span right now ;(

The program is designed for kids 6-12 and is designed to help children
fall in love with fitness.

Checkout what some of the parents posted on Facebook yesterday about the program.

Shannon

(Lowey our trainer) was so helpful and great with me during my boot camp. I was so comfortable leaving my baby with her! This is a great thing for us! I can work out at the same time my girl is working out! It’s a win-win!

Jeffrey

I was praying my daughter would enjoy it since she hates sports. She did not enjoy it, she LOVED it and asked how long we have to wait until she can go again. Awesome class and thank you Sammy for taking it upon yourself to care about our kids.

Ryan

Thank you for setting up the kids boot camp, greatly appreciated. I was impressed with the turnout, and Olivia was impressed with the activities. She has never asked me if she could return to anything that involves physical work, she is looking forward to Wednesday. Thanks man.

Read more...


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How To Save Time On Food Preparation

cooking healthy

Trying to eat healthier can be quite a challenge, especially when you add a very busy lifestyle into the mix. If you often find yourself forgoing healthy eating because of the fact that you just don’t’ have time to do enough cooking throughout the day, you need some help in the food prep department.

While it is true that you will likely cook more than normal while trying to eat healthier as fast and convenience foods should be cut out, if you know a few simple tricks and techniques, cooking healthier doesn’t have to become a burden in your time schedule.

Let’s take a quick look at what you need to know.

Cook In Bulk

cook in bulk

The very first tip to remember is that you should always be cooking in bulk whenever possible. Never cook a single meal – this only means far more time spent in the kitchen daily.

For those trying to eat healthy, left overs are a must. Cook three meals at once – or enough food to make up three meals, and store them in Tupperware containers in the fridge.

Most food will last for at least a couple of days before it goes bad.

Likewise, when preparing your protein sources, also cook in bulk as well and consider freezing some for future use when you have those really busy days.

Slow Cook

slow cooker

The second method to save time on food prep is to use a slow cooker. These are easy as you’ll just throw your protein source in, some diced vegetables, along with whatever you’re using as a sauce or flavoring into the slow cooker in the morning and it’ll be ready by the time you get home from work.

Again, cook in bulk while doing this and you’ll almost spend no time in the kitchen at all.

Buy Pre-Chopped

pre-chopped

The next tip to remember if you’re really trying to save time is to buy pre-chopped vegetables. Many people aren’t taking in as many fresh vegetables as they should be simply because they don’t have time to cut them up.

Buy them pre-chopped and you won’t have to worry about this. Or, consider buying frozen as well. That’s an equally great option.

Plan

Finally, never go without a plan. If you don’t know what you’re having for lunch or dinner, not only do you have to cook, but you have to decide as well.

If you aren’t using a food plan of some sort, it’s going to be quite difficult to be prepared and to cook in advance since you never know what you’re eating.

Take some time each Sunday and lay out your weekly meals. This will serve you well not only for saving time, but for sticking with the diet as well.

So use these tips and you can spend less time in the kitchen, but still maintain your healthier eating goals.


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