Welcome to my blogger. I post about companies I am affiliated with that deal with social netowrking, business opportunities, travel and health/wellness.
So girls (AND guys for that matter...) if you want a bigger butt then you need to be squatting and you need to be deadlifting. And you need to be doing these exercises HEAVY!!
The Squat and the Deadlift are HUGE compound exercises. They're both full body exercises that use large muscle groups, including your core (abs, lower back, obliques) which gets worked while bracing your mid-section and keeping your body tight throughout the entire range of motion.
On top of squats (goblet, front, overhead & zercher) and deadlifts (conventional, kettlebell, sumo & romanian), here are some other fantastic go to exercises that will help pump up your posterior chain!
dumbbell lunges
dumbbell step-ups
kettlebell swings
single leg or pistol squats
weighted hip raises
high box jumps
band heel kicks
And how do you decide on the right amount of weight?!?
You want pick a weight that is heavy enough to really challenge you through the entire rep range, but not so heavy that you’re unable to maintain proper form throughout.
Here is an example of a "booty building" workout routine:
Task #1 - Complete a total of 5 sets.
front squats - 10-12 reps
weighted hip raises - 15-20 reps
Task #2 - Complete a total of 4 sets.
kettlebell deadlift - 10-12 reps
dumbbell lunges - 8-10 reps/side
Task #3 - Complete a total of 10 sets.
kettlebell swings - 15 swings EMOM (every minute on the minute)
Skill/Strength Exercise: Barbell Deadlift
Skill/Strength Exercise: Barbell Front Squats
Accessory Exercise: Band Heel Kicks
Accessory Exercise: Dumbbell Glute Bridges
Sunday, July 21, 2013
BODYPROUD/FAMEWORLD TOUR
THE CREATORS OF BODYPROUD/FAMEWORLD TOUR:
The BodyPROUD Movement was launched by Mindy Blackstien and Jeffrey Kippel who have over 30 years combined experience in the fitness wellness industry.
THEN (Overview of Accomplishments):
Spearheaded and laid the foundation for an entire industry: launching multiple leading bodybuilding and fitness organizations; producing physique competitions worldwide; organizing the country's largest fitness consumer expos; hosting personal training conventions; publishing national and international fitness, swimsuit and lifestyle magazines; managing athletes and top models; training and coaching bodybuilders, fitness models, figure competitors, fitness athletes, presenters and workshop leaders; judging international pageants and events; launching the "I AM bodyPROUD" Showcase events, the bodyPROUD Community and the bodyPROUD global awakening movement; and aligning with the Truestar Health Network to create healthy people from the inside out.
As well as: The BodyPROUD Community, TSN/ESPN Fitness Series (TV), FAME: Fitness And Model Expo (Canada's largest health and fitness consumer show for all of its 5 years running), The Ultimate Fitness Challenge (with Trish Stratus), the Canadian Active Lifestyle Festival, FAME West, FAME East, FAME World Championships, FAME Centrals, FAME India Tour, FAME UK Championships, FAME Philippines, FAME South Africa, FAME Africa, FAME Caribbean, ANB-WNSO (Australia Bodybuilding Organization), FAME Magazine, and still more.
... AND NOW:
Their Personal Mission:> Being integral to the shift of consciousness, influencing people globally to be bodyPROUD -- inside & out, head to toe, mind to heart -- who love living their most healthy, happy, active, and confident lives.
> Helping Trainers, Athletes and Wellness Professionals Develop Themselves Personally, Professionally, and Financially so that they can empower countless others.
> Popularizing "I AM BodyPROUD" as a personal mantra, and the thing to be regardless of age, socio-economic situations and life challenges
> Having BodyProud Challenge / Showcase events recognized for their life-enhancing value to the point that they become society-advocated and part of the educational curriculum
Via:
FAME Media Group Inc
> Assisting environmentally responsible brands, products, services, businesses and individuals who inspire, influence, facilitate and/or empower bodyPROUD living - FAMEmediagroup.com
BodyPROUD Community:
> A safe place for individuals who are ready to take charge of their life and conquer their physical, mental and emotional hurdles, and a collection of AHAs made by those who have already done so having also transformed themselves into happy, healthy, confident, physically-able, life-loving, bodyPROUD beings. - BodyPROUD.org
FAME World Tour:
> Providing global platforms for bodyPROUD individuals that double as incentives for people of all ages to sculpt their physique into that of their heart's desire.- FAMEworldtour.com
Truestar Health Network:> Providing free tools and resources to help people become bodyPROUD whether they want to compete as an athlete, showcase their accomplishment in an "I AM BodyPROUD" Showcase event, or simply lose weight, gain muscle, age youthfully, boost energy, improve overall wellness, enhance physical abilities, or discover inner confidence. - GoTruestar.com
Being BodyProud is a lifelong loving CHOICE you GIFT to yourself. In fact, everyone should choose to be bodyPROUD, a major choice that is available to each of us at any stage of life, regardless of current physical abilities, self-love, health, financial means, stressors and/or appearance. Doing so fuels good-for-you decisions, actions, and loving self-care.
Choosing to be BodyProud is something that should be taught through out a child's life and is within the parents' ability to instill. Leading by example is key. In addition to upping the perceived self-worth of your children, it greatly benefits your own happiness, health, confidence, mobility and strength.
Our passion lays in inspiring people to the point where they feel empowered to give love to their body and focus on what it is they want out of life -- key emphasis on "they" rather than "others" -- in terms of ideal possibilities, dreams, desires, attitude and self-talk.
Our leaders, Jeffrey Kippel and Mindy Blackstien, have been actualizing their passion since 1997, when they first influenced mass amounts of people to blossom to life by becoming BodyProud.
Competitive physique events was their entry pathway. Through the events, individuals were challenged, encouraged and incentivized to transform themselves inside and out, head to toe, and mind to heart. Those who never felt it before, finally felt LOVE for their body.
Those who thought they could never reveal themselves at the beach, actually chose to step on stage in a bikini, unveiling their body as an actual prized-possession.
Many who previously did not believe in Self or have positive body-image, claim this was a pathway they felt changed their lives forever, for the better.
People left the event stage feeling like the superheroes their body now resembled, and the overall experience rebirthed themselves as new Beings.
Using the stage as their forum, individuals were able to celebrate their BodyProud transformation success -- resulting from their decision to focus on themselves -- with deep rooted pride. The competition avenue helped individuals became athletes, and athletes become role models of fitness.
Jeff and Mindy's efforts ultimately blazed a new pathway that popularized natural physique sports, events, figure competitors, fitness athletes, bodybuilders and fitness models worldwide.
In 2007, Jeff and Mindy recognized benefits in marrying the "in-the-zone competition training" attitude with an "everyone's a winner" celebration. With that they launched the first official "I AM BodyPROUD" Showcase event. It featured athletes of all ages who were competing in the FAME World Tour: International Physique Championships, Fort Lauderdale, Florida, 2008.
At this event, athletes shined not as athletes but as individuals excited to be given the opportunity to publicly share their life accomplishments.
Introspective in nature, they revealed life events and body image attitudes which they had previously allowed to define them.
Heroes were discovered in that room, on that stage. Heroes who chose to commit to themselves, and who, as a result, developed an attitude of drive, determination, passion and perseverance. Heroes who changed their world forever by taking action to change their lives, situations, and diagnoses. Heroes whose lives were enhanced immediately upon hearing their own heart-spoken emotion-driven words.
We watched as tears wet the face of bodybuilders, models and media; we felt the magic as admiration and inspiration filled the air; and we saw world champions shine as individuals and transition into role models of mind-body-heart health and fitness…
The Tour of "I AM BodyPROUD" Showcase events is getting underway for launch. These events are two-part: Goal-Setting and Showcase. People are helped to envision feeling bodyPROUD; to feel the feeling of how that feels - ie. feeling energetically lifted. They then get to describe what being bodyPROUD means to them visually. Following that, each person is provided with all the tools they need to accomplish their goals, including brand building, fund-raising and/or revenue-generational abilities.
Events are spaced 30, 60, 90 days apart so that Goal-Setters can share their milestones, AHAs and transformation triumphs. They each have the stage as a time to shine. In some cases, they may even opt to showcase their Body as Art revealing superior strength, bang-on-balance, fantastic flexibility, magical movements, and unsuspecting physical talents.
Our grand-scale vision sees the bodyPROUD movement embraced by mainstream society -- parents, teachers, adults, children, teens & seniors -- as necessary initiatives for personal gain (and at every stage of life)
The FAME World Tour produces, promotes, and hosts athletic physique-focused sporting events on a global scale. With its inception in 1998, the FAME Stage quickly became a platform for natural athletes worldwide to build their brand, gain exposure, and vie for Pro Status.
The FAME World Tour excels as a leader in the industry and facilitates a fun, friendly, holistic experience.
“FAME: Fitness. Athletes. Models & Muscles. Entertainment.” -- Set amid the backdrop of intense competition, FAME also attracts those who are new to the world of health, fitness, and athleticism as well as seasoned competitors of multiple ages (18 to 84 so far!) and levels. It provides an opportunity for natural athletes to compete and excel on an even-playing field. Through its tiered system approach, those who are most skilled can earn Pro status and compete for cash, endorsements, and life enhancing opportunities.
FAME offers multiple categories to appeal to a wide range of individuals with certain skill-sets and/orbodyPROUD physique preferences. Thus, those who prefer to highlight their lean, curvaceous physique are equally rewarded as those who favor muscle mass and chiseled definition.
As a testament to their athleticism, physique athletes perform individually choreographed entertainment routines. The routines showcase their Body-as-Art, and allow them the opportunity to demonstrate their strength, balance, stamina, and flexibility. Of course, presentation, style, body symmetry, and audience connection are of utmost importance as well.
By nature of the type of training, preparation, and stage requirements involved in competing, FAME World Tour participants often report life-enhancing results following the stage: boosts in confidence, new appreciation of nutrition, improved understanding of their own body, new-found belief in self, receptivity to mediation and/or visualization, improved posture.
As a witness to their transformations, those on the outside looking in – such as families, friends, and co-workers – take notice and the FAME Athletes essentially lead by example.
The positive reinforcement and AHA Moments experienced by FAME Athletes generally propels them further down their own pathway for personal growth. Being visibly fit, healthy and happy, FAME Athletes arerole models for the BodyPROUD lifestyle.
The FAME World Championships is the multiple day grand finale international competition and event held annually in Las Vegas. It attracts the best of the best in the fitness, modeling and natural bodybuilding world while also recognizing and celebrating their inspirational transformation triumphs and journeys from despair to self-discovery.
The FAME World Tour Competition categories include Bodybuilding, Fitness, Figure, Fit Duos, and a Model Search. The Model category is further divided into Swimsuit Modeling, Fitness Modeling and Muscle Modeling.
Categories may be further subdivided into age divisions (Juniors, Masters, Grandmasters, Super Grandmasters), experience (Novice, Open, Advanced, Pro), height, and weight. In addition there are categories for those who face physical challenges: standing or wheelchair.
Although intense competition at its core, the FAME World Tour competition stage also becomes a celebration of each others personal BodyPROUD Triumphs.
Natural Requirements:The FAME World Tour follows the drug testing policies, contest rules and event guidelines of its governing body, the World Natural Sports Organization (WNSO).
Always Interconnected: FAME and BodyPROUD: It’s A Two-Way Street
FAME to BodyPROUD: Competing in the FAME World Tour ENLIGHTENS people to their BodyPROUD Potential. People who wish to transform their physique are often recommended to use the FAME World Tour as a goal. Having a set date, defined physique goals, and something tangible to aim towards heightens one’s accountability to themselves, their trainer, and their personal goals and vision. Committing to make a stage debut where they model their physique generally ensures everyone follows through with the fitness, nutritional and visualization recommendations taught. In the process, they learn how to eat healthy and how to sculpt their body. They develop an appreciation for what they realize they are capable. They enjoy the shape their body has taken, the extra energy they feel, the unexpected boost in confidence, and the fact that they have inspired those around them -- their friends, parents, siblings, co-workers, children, and even grandchildren -- to follow suit. Following the competition, the knowledge learned remains with them, their taste buds change so they naturally crave what the body needs, and they have a newfound enjoyment for healthy foods and regular physical activity. Ultimately, their FAME World Tour experience opens them up to recognizing their personal growth, ie. BodyPROUD, potential. From there, passion is often ignited and athletes generally continue on with their introspective journeys.
BodyPROUD to FAME: To Reach Certain BodyPROUD Milestones, the FAME World Tour becomes a Fantastic Tool. For those who are on their journey of personal growth, the FAME World Tour becomes a remarkable tool. It often requires that people push past their comfort zone and learn how to face their fears: fears of being in front of an audience, and/or fears of being seen in a swimsuit. For many it also requires that they push past their perceived physical limitations, and/or self-imposed shyness. For others it ensures they take control of their health to reverse or halt disease and illness and/or find new levels of wellness.
As such, the FAME World Tour experience -- from training to stage time and beyond -- has proven to be integral to the personal growth of multiple people worldwide. For this reason, every single person who wishes to see new levels of personal development are encouraged to compete. The exposure, opportunities, prizes and potential to leave as a contest winner – or move towards Pro Status -- are additional and tremendous benefits.
The formation of the republic was based on a clause in the 1918 Act of Union with Denmark, which allowed for a revision in 1943, as well as the results of the 1944 plebiscite.
German occupation of Denmark meant that the revision could not take place, and thus some Icelandic politicians demanded that Icelanders should wait until after the war. The British and U.S governments, which occupied Iceland at the time, also delayed the declaration by asking the Icelandic parliament to wait until after 1943. Although saddened by the results of the plebiscite, King Christian X sent a letter on 17 June 1944 congratulating Icelanders on forming a Republic.
Abolishing the monarchy resulted in little change to the Icelandic constitution, "The President" was merely substituted for "The King". However the people of Iceland celebrated the end of the long struggle for total independence and praised Jón Sigurðsson for his early independence movement and Sveinn Björnsson, who became the first president of Iceland.
Today, Icelanders celebrate this holiday on a national scale. The celebration traditionally takes the form of a parade through each urban area with a brass band at the fore. Riders onIcelandic horses often precede the brass band and flagbearers from the Icelandic scout movement traditionally follow the brass band. After the parade several speeches are held out in the open, including one from Fjallkonan (the woman of the mountain), clad in Skautbúningur, who recites a poem. She represents the fierce spirit of the Icelandic nation and of Icelandic nature; this is in many ways an inheritance from the period of romanticism that reigned when the first steps toward independence were taken. After speeches and other officialities are over, a less formal celebration takes place with musicians entertaining the crowd, candy being devoured by children in huge quantities, and gas-filled balloons escaping their owners and flying to the sky. It is also somewhat traditional to expect rain on this day, particularly in the Southwest of Iceland.
