Most women lust over the perfect butt.  They want it high, round, to look good in jeans and even more, to look good naked.  It’s one of the body parts we use the attract a mate so it needs to look it’s best.

The bum is made up of 3 muscles, the gluteus maximus, gluteus medius and gluteus minimus.   These muscles all have different functions and allow your body to move.  They provide your legs with the range of motion they require to walk, run, sit and move laterally.

If you’ve been wanting a Kim Kardashian or JLo bum for quite some time then you need to do these 5 exercises 3 times a week.  Complete 20 reps of each exercise and if an exercise requires you to work both sides complete 20 reps on each side.  Select a weight that will make you fatigue by the last few reps. Since you’ll be doing high reps you should be choosing a lighter weight.

1. Clam Shell with band

Place your band just above your knees.  Start side lying on the floor with your legs together.  Bend at the knees bringing your feet behind you.  Keep your arm under your head to support and maintain your spinal alignment and ensure the hips are stacked.  Engage your core (belly button to your spine) and lift the top knee towards the sky while keeping the bottom leg on the floor.  Exhale as you lift.  Return the top knee back down to rest on top of the bottom knee.  Keep the motion controlled and inhale.

2. Donkey kicks with tubing

Start on all fours and have one handle of the tubing through the legs and the other handle on the outside so you’re enclosing in 1 shoe.  Place the band in the centre of your shoe and 1 handle in each hand.  Keep the hands under your shoulders and knees under the hips.  Push the heel back until the leg ends up in line with the hip and parallel to the ground.  Exhale as you push back.  Inhale and return the leg back to the starting position without resting the knee on the ground.  Complete your 20 reps and switch to the opposite leg.  A simple way to transition is to take the handle that is on the outside and bring it over to the other side keeping the handle that was in the middle exactly where it is.

3. Goblet squat

Start with your feet hip width apart and slightly toed out.  Hold the weight by the head and close to the chest.  Sit back bringing your bum towards the floor and keep your chest facing forward.  Weight distribution is through your heels.  Inhale as you lower.  Exhale back up to the starting position while driving through the heels.  Ensure the knee joints are soft when you return to the top.  Your movement should be controlled.

 

4. Curtsy lunges

Start with your feet hip width apart.  Step back with your right leg so it goes behind and past your left leg.  The right knee should bend as you lower as should the left knee.  Inhale as you lower and exhale back to your starting position.  Repeat for 20 reps without weights and repeat on the opposite side.  Once you feel in control of your movement, add weights.

5. See Saw lunges

Start with your feet hip width apart and weights by your sides. Step back with your right foot so you end up on your toe.  Lower the back knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.  Push up through the left heel back to standing and swing the right leg through to the front. Exhale as you transition. Lower the left knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.   Push up through the right heel and swing the right leg to the back again.  Keep repeat for 20 reps and then repeat with the left leg swinging through.

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As a personal trainer and fitness professional it’s so important to measure your client’s progress. Each month I take my clients measurements to make sure they’re staying on track. It’s a great way for the client to stay accountable to their goals and for us to chat about how we’re going to keep the momentum going.

This is a male client of mine who is working extremely hard and the results are clearly paying off. In just 2 months he has lost 20 lbs, 6.1% body fat, 8.5 inches and 2.6 BMI.

This is proof that hiring a certified personal trainer pays off. We get you the results and work with you every step of the way. One on one attention and the right fitness and nutrition plan to ensure you get the results you are striving for. It’s not an easy process and it does take work but the results are worth it…..and so are you!

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Last Tuesday I posted this photo of the protein shake I made on social media and asked my followers to guess what was making my shake green?

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The winner would receive a free copy of my DVD, Undefeated and you could only guess once.  There were a lot of guesses for kale and spinach and a few for greens mix but nobody guessed this superfood. After I revealed what it was I was surprised how many people hadn’t heard of it.  Since I love to educate people I figured I would post about this amazing green superfood the next day.

So what do you think it is?  The answer is…………

….

….

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Spirulina. Here is the graphic I posted about this superfood.

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Now that you’ve educated yourself on a new super food I urge you to try it.  Personally I prefer it in my shakes and with berries so that it can sweeten it up and mask the taste (the smell isn’t very pleasant) but I love all of the benefits it has.  And that makes up for an unpleasant smell any day.

 

Often times I hear negative talk. I hate my stomach, I hate my legs, I hate my hips…etc. Treat eating healthy and working out like a part time job and you’ll start to notice results. Plan your meals and book appointments for your workouts. So many times we get on with our day and by the time we think about doing a workout it’s 9pm and you’re ready for bed. 
Often times too I see posts saying, if I don’t see results quickly I get discouraged. Sometimes it’s not just about the number on the scale. There are so many goals you can set for yourself besides a target weight. How about being able to do a specific exercise, or running 5K. Celebrate your small accomplishments instead of focusing on your end result. You’ll end up driving yourself crazy and potentially being discouraged and then stopping all together. What sets fit and healthy people apart from unhealthy people comes down to a few things: will power, acknowledgement that they need help or appointments in their calendar in order to do their workout (ie. Personal trainer or fitness class) and prepping a week in advance what your meals and workout schedule will be like (plan, plan, plan). Nothing happens over night and it is not normal to see gigantic results in a week or so. Generally if a program has you drop around 6-10lbs in the first week it’s not a program that will help to keep the weight off. Chances are you will gain it all back and then some more because most programs cut your calories a ton and you end up basically starving your body. Then when you get off the plan and start eating real food again you end up gaining it back and then some because your body will hold onto the extra calories because it doesn’t know when you’re going to “starve” it again. Stop doing quick fixes and start PLANNING!!!! Focus on your small successes throughout your journey and have fun. Make small changes every week or so to get you to your end result. Don’t just jump in doing 5 days/week of workouts when you have been sedentary for a few years. Gradually get back into it. You’ll notice greater results if you focus on 1 small change at a time then trying to change everything at once. 

Small progressions=success

To get you started on your journey I would like to offer you this free motivational image that you can share with your friends, use as your computer, tablet or phone wallpaper.


Once you can stop putting yourself down for all of your “imperfections”, creating a realistic goal plan and focusing on your small accomplishments will you truly start to be happy, positive and see results. 

Have a fit day!

I decided to post how we rank our fighters. These are the fundamental criteria we use to rank our fighters and determine who is the champion at the end of the month.

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We spend a great deal of time observing our fighters and building on all 5 areas. Over the past 2 weeks we have had 4 new fighters join us. They have literally blown me away with their progress. We are very strict when assigning rankings and they are off to an amazing start. Serious title contention in the very near future. Notice the ‘C’ beside the first person.  That means they were champion last month and the rankings below are their contender ranking.  We rank our fighters weekly and at the end of the month, the fighter with the highest average score is declared the champion and the winner of that month’s giveaway. This is one of the many ways Fizzique Fighter MMA distinguishes itself from other kickboxing classes. We also have a communal playlist. So if you want a song or two added to our workout track to give you that extra motivation, we will do it. We’re all about begin fit, healthy, having fun and growing our family. Fizzique Fitness…..It’s a Lifestyle.

 

Motivation.  Confidence.  Self-worth. Transformation.  Happiness.  Better mood.  All of the things you feel or achieve when you workout.

You’re willing to spend your money on gimmicks and products that may help you drop the weight quickly but it doesn’t teach you how to keep it off for good.  Stop taking advice from someone that doesn’t have a college or university degree or any formal type of education surrounding health and wellness.  You only have one body and as far as we know, one life.  Your health is not something to experiment with.  Just like you wouldn’t ask a friend to perform a dental surgery on you, why would you turn to a non-certified, uneducated individual for health and wellness advice?  Even a massage.  Would you trust your friend to give you a massage or would you see the assistance of an RMT?  The art of personal training is methodical and scientific based.  It’s a health science for a reason.  As someone that has graduated from an elite fitness and health program I am educated on the anatomy of the human body (I performed a bell ringer just like an RMT or Chiropractor would have), biomechanics, workout periodization, special populations (aging, prenatal, injuries, diseases, etc.), various fitness assessment testing, fitness appraisals and how to read an ECG test just to name a few.

I am not just a personal trainer who you see for 60 minutes and then don’t hear from me again until our next session.  I am your coach, cheerleader, friend, therapist and psychologist.  I will never put you down and will never make you perform an exercise that is unattainable or could make you susceptible to injuries.  I always have an open line of communication to check-in.  I like to see how you’re feeling, chat about your meal planning and what type of exercise you are doing when I am not with you.  I create monthly plans to keep you on track.  There are so many options to keep you moving forward.  No two people’s workout plans will ever be the same.  That’s the beauty of having a personal trainer in your corner.  Trainers are there for YOU.  We aren’t there to get our own workout in (that should be part of our own work/life balance), we are there to help you succeed every way possible.  I will not allow you to make excuses (because those never got anyone results) and will always make sure I continuously motivate and cheer you on to success.  I am not here to make you feel bad or devalue your worth.  Everyone, both men and women, are entitled to feel their best. You didn’t get to where you are by working out 5 times a week and eating fruits and vegetables all day.  I know that’s quite blunt but it’s the truth and the faster you can realize what you need to do in order to change (with my help) the faster you will see results.  Somewhere along the line you lost your drive to be something better, to lead a healthy lifestyle.  You lost who YOU were.  Let’s find that old you together and re-identify your self-worth.  This is a lifestyle change that will forever change your entire outlook on life.  It’s the most wonderful feeling when you notice results and feel accomplishments for small things in your daily life that you couldn’t do before.  Yo-Yo dieting or trying every new fitness trend DOES NOT WORK!  Let’s realize that now so you can start fresh and start making permanent lifestyle changes.

You may think that personal training is a luxury but let me put it to you this way.  Your life  is the most important luxury you can own.  EVERYONE (including personal trainers) needs a Personal Trainer.  I’ve personally had one and it was the greatest investment I made.  That’s not to say that I can’t put a stellar program together and see results.  I love having the guidance of a knowledgable professional that is going to motivate me for that hour.  I like having the appointment in my calendar because it makes me feel in control of my daily life instead of fitting it in when I can and perhaps forgetting about it all day until it’s far too late to get a workout in.  Whether you’re looking to lose weight, gain weight, train for a race, train for a specific sport or are stuck with your routine, have plateaued and need a challenge, EVERYONE needs a personal trainer.  Re-allocate that budget you would’ve spent on gimmicks and trendy workouts to hiring Fizzique Fitness.  We will not only provide you with a fitness program that will transform your body but we will teach you what you need to do on a daily basis to ensure you achieve your goals.  At Fizzique Fitness, we change lives and make you stronger everyday.  You can invest in your health now, or you can pay for it later.  Either way, it’s going to cost you.

I’ve got a secret and it’s how to burn fat!  Watch the video to see what you can do to keep burning fat even after you workout.

 

Am I making you hungry? Try these guilt free cookies made without eggs, butter or milk. Ohsheglows Blog has a ton of vegan recipes. I am definitely not vegan but know that I  my sweets. This is a way for me to satisfy my sweet tooth without feeling guilty about grabbing a snack. Click here to get the recipe.  I substituted the sunflower seed butter for regular peanut butter because that’s what I had and bought chipits dark chocolate chips instead of chopping my own because with having 2 kids you have to make things easy.

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I get asked a ton of fitness questions but one of the most common questions is how to get defined muscles. Here’s the way to achieve that look.

 

I bought some RISE Kombucha at the YogaConference AndShow last weekend. These 3 flavours were my favorite. Fermented foods are great for your gut flora. If you’ve never heard of Kombucha it’s a fermented tea that has been de-caffinated with a bacterial culture.  As a fermented beverage, it adds probiotics to your gut and is great for digestion!  Have you tried RISE before? What’s your favourite flavour?

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