My 3 Favorite Exercises For A Bodacious Booty:1. LUNGES This classic training move does wonders for building a strong rear end. Really DRIVE through your heels to engage your glutes. When completing your lunge sets during your booty training, you want to be sure that you vary the directions of your lunges - forward, reverse, and diagonal are good variations to start with. Use weight by way of a barbell, plate, dumbbell, anything heavy to ramp up the intensity and build muscle in your booty!
 2. HIP THRUSTERS I can't say it enough, the more weight the better with these! This move specifically targets your glutes in amazing ways. Not only that, but it also works on your lower abs, hamstrings, quads, and even your calves! This is a great training move that multitasks by providing many benefits to many different muscle groups!
 Are you ready to put the BOO in BOOTY? Then buy my How to Build a Booty plan TODAY! If you want even more help with building muscle all over your body, go to AmyMarolfFitness.com, where you'll find even more options where we can work together and make big progress. Let's get started today! xoxo Amy
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 Burn fat? Yes, please! Are you in need of a new go-to recipe for an easy snack, lunch, or on-the-go dinner? Maybe you're just looking to add some variety to your lean protein consumption? Muscle food doesn't have to be bland and boring. In fact, it's actually pretty amazing! I get asked often, how does one go about getting a killer set of abs? Abs come from the gym + the kitchen. Gains in the gym need to be backed up by proper nutrition that starts in the kitchen! If you're looking to strengthen and shred your core, check out my awesome abs plan on my website! Enjoy this delicious, fat-burning chicken apple salad that's so easy to make and be sure to comment below if you try it!
 I get asked all the time about clean eating. I am a firm believer that this clean eating lifestyle isn't about depriving ourselves of all the good stuff! You really can have your cake and eat it too! Whether you rock your clean eating like a champ every week, or you're new to this way of living, here are my top 10 tips to remember when you decide to eat and cook clean! If you're sick of working your ass off at the gym, but don't see any results, if you're low energy, if you think all you can eat is chicken and broccoli or if you're ready to lose weight and look great, then be sure to check out my website and lets get started on living your best, healthiest, most confident, sexiest life yet! 1. Approach your meals and eating habits as your lifestyle. When you really value something as a way to make your life better, generally speaking you will approach it with a sense of commitment and a can-do attitude. When you look at your meals and eating habits as a way to make your life better rather than "some new diet to try for 30 days", I bet you'll find that you're more committed and chances of your success will sky rocket! 2. Eat ALL the fresh fruits & veggies! For a good, well-rounded (and delicious) meal plan, it is super important that you get a lot of great variety! Dark leafy greens are a must every day, as well as seasonal fruits and veggies are a great way to get this awesome food group incorporated into your diet. I try to eat a veggie with every single meal! For daily fruit, I usually stick to low glycemic fruits such as green apples and berries. Do this and I bet you $1 you'll be feeling fantastic from the inside out!
4. Be prepared. When you are prepared you will have the most success in sticking to your goals and crushing them. This means meal prep! This means scheduling your training times like they are an important business meeting (because they are)! You know yourself best, and you know what your weak spots are. When you prepare--you are not going to be able to give yourself an out later on. You will have no excuses when you know you've got prepped, delicious muscle-building foods back at the house. Bonus tip: Buy bags of veggies already washed and chopped to steam in the microwave, buy a rotisserie chicken and pull off all the white meat and always have a bag of frozen berries in your fridge for shakes, salads and snacks! These items require ZERO prep. 5. Eliminate added sugars. Albeit, sometimes delicious--these bad boys don't help us accomplish our goals. Keep these guys to a minimum. Find other ways to get your sweet fix. For example, seasonal fruits as well as sugar substitutes such as stevia, honey, and maple syrup are great ways to add a little sweet in your life without getting in the way of your fitness goals! And: READ LABELS! There's sugar in damn near everything. I try to keep sugar to under 7g/serving with anything I buy. 6. Drink water. Water is your BFF! Drink water like it's your day job. Not only does it keep random cravings at bay, it also leads to other awesome perks like healthy, glowing skin! Proper hydration leads to healthy body function, and healthy muscle growth. It's different for everyone, but personally, my goal every single day is to drink 3L of water.  7. Choose whole grains. Whole grains are better fuel for our bodies over processed, bleached grain products. Not all whole grains have to taste like sawdust. There are some really great options like this sprouted grain bread that tastes amazing as a base for some avocado and scrambled egg for an awesome protein filled breakfast! And my favorite, Rice Chex cereal, baby! 8. Balance Your Diet. Remember, all things in moderation! Clean eating doesn't mean you have to cut out and remove all of your favorites. It just means that somethings you used to eat (and drink - Hello, Wine and Whiskey!) more regularly now become special treats. Clean eating is the farthest thing from deprivation. All that it means is making better choices, but also taking time to celebrate once in a while! 9. Don't eat foods with ingredients that you can't pronounce. Chances are, if you are having trouble pronouncing an ingredient in your food it's probably not super fantastic for your rockin' bod. Pretty much stay away from the processed junk and you'll be good to go! 10. Keep nutrients in mind, not just calories.
Remember, when living a clean lifestyle--keeping your body nourished is the first priority! I feel like a lot of the current health culture really pushes calorie counting and cutting carbs. You can eat 1600 calories of chocolate cake, or you can eat 1600 calories of amazing, filling, and healthy food. It's not just about the caloric intake. Nutrients and food choice play a huge role in goal success! Need help with a meal plan? My clients from all over the United States have had incredible success with my 6 Week Get Lean meal plan and my custom meal plans. Maybe you're thinking...I eat pretty darn clean already, but I'd like to learn how to dial it in and lose those last 5lb pesky pounds or talk about how your eating and workouts really do work hand-in-hand with each other when it comes to results, then a 1 hour nutrition coaching session would be the perfect fit for you! Reach out with any questions. Hearing from you all makes me happy! I'd love to help give you the tools to transform your body which in turn, transforms your entire life! It's pretty magical. :) |
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