Tuesday, March 24, 2015

5 Best tight buns moves!

Hey Friends!

Who doesn't like a nice tight and firm rear end? Male and female I'm sure would agree. Nothing like a firm butt. So, if you were born with a flat one, or have spent too much time sitting on yours...or even worse...doing cardio only, listen up, and perk up!

There are certain moves that target the glutes and the legs. You cannot and should not only work just the glutes. You want that nice and long, tight sweep that goes from the back of the knee...all the way up to that rear end. You want to make sure you hit the hamstrings, the quads and the ab and adductors as well.

Here are a 5 of my all time favorite moves that will have you getting the look you desire. The one that turns heads!

1. Squats - No if's and's or butts...LOL... squats are at the top of the list.

So, incorporate at least 1 set of a warm up with bodyweight, then 3-4 sets of either barbell or dumbbell squats, and get nice and low...so your buns are nice and high!

2. Walking lunges - Start with bodyweight. Then work up to holding dumbbells at your sides and really lunge forward. You want to stretch those legs, and really dig that front heel into the ground with the chest up as you lunge into the next step.

3.  Step ups - Find a box, or bench that is flat and stable. Hold a set of dumbbells at your sides and keep one foot balanced on the box with most of your weight on your heel. Drive your foot into the box as you lift your chest up to a position while standing up straight on the box. Do this for 6-8 reps on one side then switch to the other side.  Aim for 2-3 sets.

4. Stiff Legged Deadlifts - Holding a barbell, dumbbells or kettlebell, put the weight on the floor directly in front of you. Hinge hips back, and brace core as you very slightly bend knees, grab onto the weight with chest and head up. Squeeze glutes as you raise to a standing position, keeping glutes tight the entire time. Lower slowly. Do 6-8 reps including the other exercises using heavy weights. Aim for 3-4 sets.

5.  Jump Squats - Yeah, I know. Squats again. Only this one is a killer! Being that a squat jump is an explosive move, make sure you are warmed up, but not too tired out. In a standing position, hinge the hips back as you lower into a squat position. The minute you hit quads parallel to the floor (or lower) explode up with arms over head, and land with soft knees right into the next squat. 
10 Jump squats in a row after one or two other exercises can keep the heart rate up, and the intensity insane.

These 5 exercises if done 2-3 times weekly can completely change the way you look from the back and from the side. Make sure you are warmed up, have a good pre workout shake or meal, and go for the burn. Forget the cardio and the things that will make you "run your ass OFF" as your only means of exercise...do what those with the tightest buns do!

Looking forward to sharing ways to achieve optimal health, strength and wellness with you weekly!

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Sunday, March 22, 2015

Hundreds Now Love Looking in the Mirror!

Hello Frustrated Friends!

If anyone knows how frustrating it can be to lose weight, it is me. I used to be on a mission (or so I thought) to do as much cardio as possible to get off the bulges and rolls that never seemed to go away. I cut calories, I skipped meals,I tried diet pills...and kept gaining weight. It didn't make any sense. I kept gaining weight! 

Then I met someone that had the body of my dreams. She was fit, lean, strong AND curvy. I asked her what was her secret? I wondered if it were even possible that I could ever look like her...

Now I do. And it is 20 years later....

Click on the link and discover how you can lose weight like I did, with zero cardio, no unhealthy diet gimmicks, and eat most likely more than you have on any other plan....

Click here for the secret that I can't wait to share>>>THE SECRET


p.s. If you are loving what you see when you step out of the shower, then don't get in on this plan that will have you dropping up to 15 pounds in less than one month! And...it's 100% guaranteed!(oh, and check out my before and after pictures....I NEVER gained the weight back and neither will you!

Friday, March 20, 2015

Baby Boomers Body Bankrupt

If you are over 50 years old, you are one of them.

One of the 76 million Baby Boomers that are feeling the consequences of depleted muscle tissue and the stresses of this tar pit economy.
You continue to survive being part of the first generation with too much TV, too many hours staring at computers, too little real exercise and a stress level unimaginable a mere decade ago.

You are “ON” 24/7 with the digital world sucking the spirit and passion out of you.

You may even be one of the 7 out of 10 Americans overweight or obese.



Prone to nagging injuries.

Your body and your mind are BORED!

You feel in your gut there is a better way.

A way to be vital, strong and sassy again.

To live, love and learn like you did in your 20’s and 30’s.

A simple path to once again look good and feel great.

Unfortunately you were not one of the lucky ones.

One of the few Boomers working with the guy they have been keeping under
wraps for the last decade.

The guy that only took on a handful of private clients year to year or taught to enlightened corporations and select school districts.

The guy is 56 year old Fred Schafer.

And he really wrote the book and program about being fit and alive after age 50! www.50fit.net

His mission is to change the body, mind and lives of 100,000 Boomers in 2015 and that starts with you.

Rid yourself of pain.

Slice off inches of unwanted body fat.

Regain your flexibility and ability to get out and enjoy life again.

Plus learn how you can beat stress and flab in minutes a day.

His program is called, 50FIT- Bring On the Future!

It is an instant download package of five step-by-step comprehensive manuals with clear photos of movements you can do in your home alone or with a friend or spouse.

You can even add the instant videos for your phone or table to take with you.

50FITrequires no fancy and expensive equipment or tons of space.

It can be done anywhere. Your office, garage, motel room or even outdoors!

It even has Fred's “Five Minute Fortifiersecret weapon for feeling good all day, every day.

Many Boomers will enjoy the easy “No-Nonsense-Nutrition” plan.
Because to get the fastest results it is vital to know which foods are best to fight aging, burn excess body fat and keep youthful muscle.

Is this the year you stop acting and feeling OLD?

Now is the perfect time to start.

With the huge introductory discount if you act now you can be feeling amazing again in just 28 days!

Click here for more details and to reserve your copy of 50FIT – Bring On the Future NOW!

Dawn Sylvester
Constant Energy Fitness

PS. At under $10 this program is a crazy steal, and if you are over 45 this program will help you feel better and stronger quickly.

Thursday, March 19, 2015

Embarrassed about how your body looks?

Hello friend,

I can relate. There was a time in my life when I felt like I was doing everything possible to lose weight, and the opposite happened. I kept on gaining it.  I was living in the gym, doing tons of cardio, eating very little...and kept going up a size. I was 25 lbs overweight, and now I am fit and lean. (you can see my overweight body when you click on the link!)

Then I got connected with someone that changed my life. I want to do the same for you.

If you are gaining weight and don't know why, especially if you are a woman over 35, I can help. If you don't have time or tons of money to go to a personal trainer, I understand. You don't need to.

If you are wishing that you could hide under your sweats, and not have to show your body this spring, then I can help.

I have helped hundreds of women (and men) get results in as little as 28 days!

They said it was easy. They said it was surprising since they had tried many other plans that didn't work. They e-mail me thanking me for changing their lives AND their bodies.

I actually have a 56 year old woman that uses this plan and can't wait to show off her arms and flat belly this summer!

Imagine you showing off your body soon.

Click on the link >>>>I DON'T WANT TO HIDE MY BODY! and see how easy this plan will be. One that makes you energized, happy AND lean. Now that's what I look forward to this Spring,
how about you?


p.s. I urge you to take a peek>>>Help me change in 28 days, so that you don't keep putting on the pounds and feel worse!