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Bubble Booty Fitness Guide step by step guide to the Gluteus wanted! 1

Maximus you've always

Booty Fuel Here is a sample diet plan example to use a reference (aim for 6 meals daily) 1.

Breakfast: 5 egg whites, 1 piece of Ezekiel bread, and 1/2 grapefruit


Snack: protein shake or a cup of full fat Greek yogurt and berries


Lunch: 1 grilled skinless, boneless chicken breast over a bed of spinach, topped with unlimited veggies of you choice with 2 tbsp of balsamic vinegrette


Snack: 2 tbsp all natural nut butter of your choice with 1 slice Ezekiel bread


Dinner: 1 salmon filet, 1/2 cup quinoa, a side of asparagus


Snack: protein shake or 3 tbsp cottage cheese with a few berries



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1. Salmon

Cellulite Be Gone!

Reel in a serving of this healthy catch. It's rich in antioxidants, which break down fat cells in cellulite, says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mt. Sinai Hospital in New York City. The omega-3 fatty acids also in salmon "reduce appetite and low-level inflammation and repair and strengthen skin tissue and fibers," says Lori L. Shemek, PhD, a certified nutritional consultant in the Dallas area. This decreases the build-up of toxins inside blood vessels and improves circulation—the waste trapped in the tissues that push against skin filters out. 2.Sunflower Seeds They're the new nuts, says nutritionist Rania Batayneh, author of the forthcoming The One One One Diet. That's because they're a good source of vitamin E, potassium and zinc, as well as vitamin B6, a super lump-fighter. "Not only does B6 help metabolize proteins that strengthen and repair connective tissue," says Batayneh, "but it's also a natural diuretic, eliminating excess water and bloating that can make cellulite more visible.” 3.Dark Berries Blackberries and blueberries enhance collagen production, creating new skin tissue, says Dr. Shemek. And that improves skin's tone and texture. But that's not all: These dark berries also contain antioxidants, which break down fat attached to the connective tissue. "This allows skin to keep fat beneath it at bay and not push forward and appear lumpy," says Dr. Zeichner. 4.Green and Herbal Tea The active ingredient Epigallocatechin gallate, or EGCG, in green, dandelion and ginger teas, speeds up metabolism and increases fat burn, says Dr. Shemek. That stops the expansion of fat cells that cause cellulite. Also, tea's small amount of caffeine works with EGCG to flush out toxins and dehydrate fat, which minimizes fat cells pushing against skin and reduces puckering, says Karlene Karst, a registered dietitian in Vancouver. So why not coffee? Its higher amounts of caffeine dehydrate you too much, causing your body to hold on to liquids and toxins that expand fat under skin. 5.Dark Chocolate Attention chocoholics! You don't have to sacrifice your favorite sweet for firm skin. Natural cocoa is full of antioxidants, which break down fat in cellulite and improve the function of all cells, including skin-building ones, says Karst. The caffeine aids in dehydrating fat cells under skin, evening out the surface. Karst recommends satisfying your sweet tooth with 1 square or ounce of at least 80% dark chocolate per day to metabolize fat and keep skin dimple-free. Work Sited:



Leg Time Ladies! 1. Single Leg Bridge

Love this backside move that works the hamstrings, too. Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor. Repeat three sets of 15 reps on each side.

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Leg Time Ladies!

2. Alternating Side Lunge

Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels. Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.Complete two sets of 10 on each side.

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Leg Time Ladies! 3.Gate Swings fun and effective move, it won't take many reps before you start feeling the burn. Begin standing with your feet together. Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward. Push off your thighs with your hands for leverage as you jump your legs together to complete one rep. Do as many reps as possible for 30 seconds.

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Leg Time Ladies! 4. Jump Squats Add a little explosive jump to your squat to tone the thighs and butt even more. Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Do two sets of 10 reps.


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Leg Time Ladies! 5. Squat With Side-Leg Lift

Target the outer tush and thighs by adding a side leg lift to your squat.Stand with your feet shoulderwidth distance apart, feet parallel. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels. Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute. As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position. This counts as one rep. Complete two sets of 10 reps.

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5 Scientifically Proven Ways to Speed Recovery 1. Get more sleep. While the exact relationship between sleep and exercise is still unclear, multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery. Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzz after a tough workout might make for stronger muscles and better endurance. Need Help With Sleeping Right? Click Here 2. Listen to music. Music can be great for helping us power through a tough workout (or at least distracting us from that “My legs are on fire!” feeling), but listening to relaxing tunes can also aid in exercise recovery. Slow-tempo songs can help reduce blood pressure and pulse rate more quickly after exercise. Character Of STRENGTH 3. Consume protein before bed. Barring a serious case of sleepwalking, we’re not usually giving our body nutrients while we sleep. Consuming a light, protein-rich snack before bed allows our bodies to keep repairing muscles overnight. 4. Eat protein in the morning. After a good night's rest, the body could use some nutrients to recharge. Breakfasts high in protein can give our muscles the necessary ingredients to start rebuilding and may reduce food cravings later in the day. Healthy Food Sources Click Here 5. Drink lots of water. Better recovery could be just a glass (or two, or three…) away. Exercising while dehydrated can cause greater damage to muscles and reduce the body’s ability to repair itself. Before reaching for Gatorade, however, know that H20 is often enough for many individuals looking to replenish fluids. Interested In Juice Feasting? Click Here To Learn More.

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Bubble Booty Fitness Guide  
Bubble Booty Fitness Guide  

step by step guide to the Gluteus Maximus you've always wanted! Start Now