I like my big butt and I cannot lie!

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So, a funny thing happened to me by accident over the past few months….I developed some pretty strong butt and leg muscles, and yes, a bigger butt!  Now, I didn’t go into this with the goal of getting a bigger, stronger butt, but that is the result and I have to admit I like it!

So, anyone out there interested in how to make that flat butt round? Anyone interested in how to make those skinny, shapeless legs firm, toned, and shapely???

Well, if you answered “yes” to the above questions please read on and watch the video clips so you can!!

The first thing I did was to mix my regular stuff up for 3 days of the week.  I run 4 times a week and while this keeps me strong and toned, it doesn’t build new muscles, and your body plateaus when you do the same thing all the time.

How did I mix things up you ask??

I now do 3 cross-training days instead of 2 and only 1 of those is spent on my stationary exercise equipment (Stationary bike, and elliptical).  The other 2 are spent doing high intensity cross training.

On one day I do what I refer to as my “Ladder Workout“.  Here I do a series of 15 or 10 down ladders of various exercises.  For those of you who don’t know what a ladder workout is, it is where you work your way down the ladder doing 10, then 9, then 8, then 7 on down to 1 of 1 exercise.  So, I do a 10 down ladder of “Burpees”  first with maybe 30 sec to a minute between sets. (By the end I have done 55 burpees)

Following this I do a 10-down push-up ladder with the same 30 sec to 1 min break in between sets.  In the break I actually do back exercises where I squeeze my shoulder blades together for 3 sec (10 reps) to work my upper back muscles. (Helps improve posture)

The next ladder I do I call “Fartees“!! Sorry for the somewhat offensive title, but these are basically reverse burpees, so I like to call them Fartees!  I’ll attach a video here as this is hard to explain.  These ones burn your butt and legs and I think have had a lot to do with my stronger, bigger butt!

The next thing I do is some arm exercises with my bands to rest up a bit from the “Fartees” as those are quite exhausting!  I do 2 sets of each exercise:  12-15 bicep curls then 12-15 triceps extensions.

The last ladder I do is a 15 down “Jump-Squat” ladder.  I personally LOVE doing jump squats as they are tiring and make my legs burn and feel SO strong!  I take a 20-45 sec rest between sets and work my way down the ladder to 1!

Then, the last thing I do is hop on my stationary bike for 10 minutes to do a quick interval session, then I’m done!

That’s the workout I do 1 day every week and it is tiring and oh-so-worth it!

My 3rd cross-training work out I do at a local place that has 2 stair cases, and 2 hills leading up to a large grassy area.  I run over (about 1.3km) then immediately run up 1 set of stairs then walk to cool down (30 sec) then run down and back up another hill, then walk (30 sec) then run down a hill, then straight up another hill then walk and repeat.  I do this for 6 sets total.

Next I go to the big grassy area in the middle and do 10 sets where I split between 3 jump squats, then, run backwards to the middle then forwards to the next spot where I do 3 squat-thrusts, then backwards to the middle, then forwards to the next spot for 3 jump squats. Repeat this until you have done 10 even sets (5 of each).

This is a “Squat thrust“:

Lastly I go back to the set of stairs and do 3 intervals with one set of straight up double steps in between each.  This set of stairs has a platform every 6 stairs so on each platform I do “something”.  This varies but the things I like to do are:  3 push-ups or 5 squat jumps, 3 squat thrusts, large stair climbs (3 on each leg), or 3 lunges on each leg.  What I do is I pick one of these and do that on each level (5 levels).  Then I run/walk back down, do a straight up double stair set then down and choose another interval from above.  And then repeat this until I have done 6 sets total.

There you have it!  So, as it turns out, all those jump squats, large stair climbs, squat thrusts, burpees, and fartees create a strong butt!

If anyone is local and ever interested in joining me, message me and we can set something up!

So, there you have it, your Simply Susan fitness tip of the day!

 

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Motivation Monday! Let’s do this!

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2017-01-29-19-06-24.jpgEver thought that there just isn’t time in the day to exercise? Ever felt that you’re just too tired or comfortable at home to go to the gym? I can relate.  That’s why many years ago I invested in a few key things – exercise bands and free weights – and decided to fit in (just a few minutes at first) some strength training during t.v. time! So, what better way than to try it during commercial breaks?

Or, if you are like most people these days and have it PVR’d, try getting a timer and just doing 3, 5-minute intervals of exercises while your show is on? If you really want to start small, set an even easier goal for yourself, one that you are sure to accomplish.

Easy things to do?

2017-01-18-20-49-59.jpg1. Wall squats: Back against the wall, lower yourself to 90° hold for as long as you can, rest. Do this 5 -10 times.  Make sure you back is tight against the wall.  Bend your knees so they are at a 90 degree angle over your ankles.  Weight should be focused on your heels.

 

 

2. Butt squeezes.  Stand up, squeeze your butt cheeks together as hard as you can for 10 seconds, rest for 5, squeeze for 10. Repeat 10 times.

3.  Skipping.   Grab a skipping rope ($ store) and skip for 30 sec. Rest, repeat 10 times.

2017-01-18-20-52-10.jpg4.  Wide-legged squat.  (I know I’m a bit obsessed with the squat, but for good reason…..it’s an awesome way to keep that butt toned).  Hold squat for 10 sec., stand up, rest for 10 sec., repeat 10 times.

 

 

5. Grab a band and try these:

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Do 10 reps of each of these:  easy bicep curl, harder bicep curl (more tension on band), shoulder press, triceps extension (10 on each arm). Do 2 sets of these.

That’s it! Try one or all of these today!

I’d love some feedback to know what you’d like to hear about!

Your Simply Susan motivational tip of the day!

Look good, work hard, feel great!

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2016-11-30-19.06.02.png.png“I look jacked!!!”😃😄At least that’s what my husband said to me when he got home from the gym the other day.

Now he was only half kidding, but what he was referring to was that he saw himself in the mirror in the changeroom after his workout and thought to himself “I look jacked!”.

Now truth is, he probably didn’t look much different after his workout than he did an hour earlier before his workout, but I think this is important to share because he felt good. Just working out made him feel better about himself, and that’s my message.

Whether it’s a walk through the neighbourhood, a training run for a 5 km race, a zumba class, or 2016-11-30-19.07.09.jpg.jpega Crossfit WOD, it’s amazing how a little activity or exercise can make you feel better about yourself!

So get out there, and get active, you’ll better doing it.

Your Simply Susan Quick Tip of the day!😆

 

 

Yowza, what is that smell???!!!😨

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2016-08-24-14.50.25.jpg.jpegNow, no one likes exercising around someone who stinks, but it’s sometimes unavoidable.  Now I exercise a lot, and therefore sweat a lot.  So, here are some tips to keep that nasty stench at bay!😆

First off, if vinegar and baking soda aren’t already a staple for your cleaning and laundry needs, you need to make them one.  Vinegar and baking soda have so many uses that I always have them accessible for all my cleaning,  disinfecting, and deodorizing needs.

Your workout clothes get sweat soaked, and therefore can get both mildewy and can grow bacteria.  I know, GROSS!  So, what you need to do is to soak them every once in a while in a vinegar and water mix.  I use about a 1:4 ratio of vinegar to water. I also add a 1/4 cup of Baking Soda in here. I suggest soaking for at least a few hours, but overnight is even better!  Then, launder in cold water.  The vinegar and baking soda will kill off all that nasty bacteria which causes that smell!

Always wash your workout clothes in cold water, then hang to dry.  Putting them in the dryer is not good for the fabric.

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Secondly, if you are a trail runner   like myself, my shoes get quite muddy after a run.  I prefer to just rinse them in cold water using a fairly stiff plastic brush to scrub away the dirt.  After this, squeeze out as much water as you can and leave them out to air dry.  Again, never put them in the dryer or the shoes will deteriorate,  and lose their integrity.  That’s right, running shoes have tons of integrity! ☺

2016-08-24-14.52.13.jpg.jpegAnother way you can wash your running shoes and hats is to put them in the dishwasher in the top section.  This may not get into the ground in dirt, but when the cycle is done you could give those areas a  light brush.  Again here, take them out before the hot air dry cycle, or leave it on a cool dry setting.

There you are my friends, your Simply Susan tip of the day! 😆

All Decked out!

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As you know, I love my running, but I also spend quite a bit of cross training as I truly believe that will make you better at any sport you do, and adds variety to your weekly exercise.  There are so many cross training options, but since I love the outdoors, one of my favourites is to do a workout on my backyard deck.

A fantastic workout outside, for 3 out of 4 seasons here in Canada, is skipping.

wpid-2015-11-08-17.49.22.png.pngSkipping is far more difficult than you think and it takes a while to get your rhythm.  It looks so easy, but trust me, it is very tiring!  It will get your heart rate up fast!

The plan here  is to break it up into a 20 minute workout, by mixing in some weights. Trust me,  just skipping will be hard!

First, start skipping and keep it up for 1 minute straight.   You will likely trip, so just restart regularly.   What I like to do is to keep count and start on one leg for, say 30 counts, then do the same on the other leg.

Once you have completed your 1 min., take a 30 sec. break.

wpid-2015-10-25-17.06.37.jpg.jpegNext, pick up your bands or weights and do 15 bicep curls on each arm.  The advantage to using bands is that you have resistance the entire way up and down so you are working your muscles the whole time.

Skip again for 1 minute. Rest for 30 seconds.

wpid-2015-10-25-17.09.38.jpg.jpegGrab your band/weights and work your triceps.  Step on the band and extend it behind your head. Pull up so your arm is straight, and close to your head. If you’re using a weight hold it above head, arm straight, and bend  arm down (reverse of band).  Do 15 on each arm.

Skip again for 1 minute.  Rest for 30 seconds.

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Superman. Lie face down extending arms and legs. Lift both arms and legs up holding neck level. Hold for 30 seconds. Then rotate, holding right arm and  left leg up for 3 counts, then repeat with left arm and right leg. Do these for 1 minute.

Repeat all 1 time!

You are done! Fun eh? 😆🍁  Now this is just one idea.  There are countless options you could do on your own deck!  Be creative and try one today.  If you need any more suggestions just comment below and I`ll help you out!

Your Simply Susan exercise motivation tip for the day!😆

Happy Halloween!!!!!……now, the aftermath

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2016-11-01-10.46.19.jpg.jpegWell, as many of you know, I am a bit of a junk food lover (which is one of the reasons why am also an exercise fanatic!!)  I love Halloween and all the junk food that comes along with it.  But, this is one of those occasions where, after you allow the indulgence, you have to offset this with burning those calories.  On Halloween night I eat all the candy I want, then I step up my cardio for the next few days to a week to feel better! Who’s kidding who, I eat candy every day, but just not quite as much as the first night!! It’s all about allowing yourself the yummy things without depriving, but understanding that with one (indulging) comes the other (exercise!)

2016-11-01-10.43.59.jpg.jpegThe next point about Halloween is that if you have kids, strongly encourage them to pool their candy.  I understand that this may be tough, but at least try to.  Either way, still insist that they keep their candy in a common area and definitely not their bedroom!  You can control their intake this way.  Also, if you’re anything like me, this is also a good way to make sure they are “sharing” with you 🙂  I also like to (this is a BIG secret, so don’t let your kids know) take a few (only) candies out each day and add them to a bag in the freezer!  They don’t even know they are missing them when you do it gradually. The way I look at it is this…you are actually helping them, and it  is really exciting to find out you have Halloween candy in February!!! Or you could just throw a few out each day, but that’s no fun!!!

2016-11-01-10.43.16.jpg.jpegLastly, decorations, take them down as soon after the day as possible.  No one wants to look at Halloween decorations in November.  Get a large plastic bin and store them all together and label it.  This includes costumes, make-up,wigs etc.  Don’t just throw out everything and start again next year, that is a waste of money and bad for the environment.  Even that cobweb stuff can be used again each year.  I have had mine now for 5 years and I just re-stretch it out every year and add the plastic spiders!

Hope all these Halloween tips help to make the day go smoothly and that all of you have fun!!!

Hope it was a fun night….now I’m going to pig out!!!!!

Your Simply Susan tip of the season!