Exercise Workouts

Secret “Butt Firming” Exercise That Fitness Models Swear By

by Andréa on June 18, 2011 · 0 comments

Have You Ever Wondered How Those Fitness Models Get Such Tight, Cute Butts?

Butt Firming Exercise…

By Andréa Albright

Do you ever wish you could learn their secrets for lifting and toning their back side so you could do it too?

Well, here’s your chance…

I used to have a sagging butt, and I was so frustrated that it kept getting bigger and saggier even though I was exercising… 

Luckily, I had the good fortune of finding a fitness model trainer – you know, one of those trainers that sculpt the model bodies we always see in magazines! 

And she revealed to me the secret exercise she always uses to sculpt her clients butt into that tight, lifted back side every woman wants.

I started doing it, and within just a few short weeks I saw HUGE results. 

My sagging butt started to lift up, and the shape got tighter and rounder all around…not that I was paying that close attention… Okay, I admit it, I WAS :)

I love the results and I just had to share it with you.

So here’s the BEST exercise you can do to lift your butt like a fitness model…

Climb And Run UP Stairs…

Like all good exercises, running up and down a flight of stairs is a great way to get the “detox and healing systems” working inside your body:

  • Raises Your Heart Rate
  • Deepens Your Breath
  • Focuses Your Mind

… AND you’re also using your LARGEST muscles in your body!

Every time you take a step, you’re using your quadriceps, hamstrings, and of course, the gluteus maximus – that large muscle that makes up your butt cheeks. 

By working this muscle, you are toning and conditioning it.  This will give you that “tight” and lifted butt you have always dreamed of.

Here’s what I do…

When the weather is nice, I find a flight of stairs somewhere outside.  

I always try to exercise outside as much as possible because it gives you the extra positive benefit of fresh air and sunshine to lift your mood.

But on days that the weather isn’t nice, I’ll find a building with an indoor stairwell or an apartment building with at least a covered roof to run up and down the stairs.

Start noticing all the stairs in your neighborhood.  They are everywhere!

When you start looking at your environment as your “playground”, then it becomes a lot easier to stay motivated to exercise and stick to your exercise commitment. 

If you stick with it, soon it will become your new habit and you will be hooked on exercise for a lifetime.

But don’t take my word for it…

Once you have found some stairs that are already around you (maybe in your office, apartment building or local park)… Now you’re ready to start climbing! Grab your favorite music – the music that youspecially save JUST for working out.  

Make a special playlist that really gets you rocking out… when the music is good, the exercise feels more like dancing and having fun and you won’t want to stop!

Be sure to have comfortable tennis shoes witha good arch support because all the climbing up and down stairs does put a lot of stress on your ankle joint.

 

1. Stretch It Out

 

Before you begin, stretch your guadricep muscle (the big muscle on the front of your thigh) by bending your leg behind you and holding onto your ankle with your hand.

Then stretch your hamstrings by flexing your foot out in front of you and bending over that straight leg.

  • Take 3-5 Deep Breaths.
  • Switch legs and repeat

Now stretch your calf muscle by placing your toes on the edge of a stair and push your ankle down over the edge of the stair.  

This will cause your toes to be lifted and your ankle will be pressing down off of the stair edge… and it will feel SO good on your calf as it stretches out.

  • Take 3-5 Deep Breaths.
  • Switch legs and repeat.

Okay, now that you’re “stretched out” which will prevent injury and gets the oxygen flowing, you’re ready to go.

 

2.  Start Climbing Those Stairs!

 

First start off slowly and take deep breaths, breathing into the very bottom of your lungs and filling yourself up with air all the way to the top.

Your flight of stairs should have at least 20 steps on it – this is how many it takes to get the most heat and momentum going before you reach the top and have to turn around.

Take the first couple of flights up slowly, breathing deeply.  You’re just warming up your muscles and getting your heart beat going to start.

Once you feel warm, start to speed up your pace… moving up and down the stairs faster and faster.  Be sure to always stay in control of your movements and if you lose your breath STOP. (Staying connected to your breath the entire time while you are exercising is the most important part.)

Now depending on how tall your flight ofstairs is, the first time you should only run up and down 10 – 15 times.  Trust me, you don’t want to do too many flights because you will REALLY feel it tomorrow in your legs and butt.

You can time yourself using a stop watch, and see how many flights of stairs it takes you to run up and down in 15 minutes. 

This will be your starting point, that you will build onto every time you do it – adding1 or 2 flights of stairs each time until you are running up and down for 30 minutes.

Really, you don’t want to do any more than 30 minutes of this exercise because it is working at such an intense level. And on your very last flight before your cool down, you can play this fun game with yourself…

I like to pretend that I’m racing to the top to see how fast I can get there.

It’s amazing to watch as your speed gets faster and faster… and if you have a friend doing these stairs with you, then race each other! It’s fun.

 

3.  Tone It Up – Tighten And Lift

 

Now for your cool down section, start stepping up the stairs “double time”.  Meaning, you take 2 stairs at a time. Go slow.

Now that your heart rate is up and you’re breathing deeply, it’s time to go into the “TONING PHASE“. The key here is not to go fast, but to have really tightly controlled movements.

Taking 2 steps at a time puts more of a stretch in your gluteus maximus and then it also takes more effort to lift your leg up to that higherstair level.

This slow, controlled movement is going to work different areas of your legs and butt and also has a different effect on the way the muscles are worked.

I won’t get into too much of the science, but basically you are now working white muscle fibers instead of red muscle fibers – this “combination training” is the secret to getting a tight, lifted butt and long, shapely legs.

That’s why women who only do cardio never get the same effects as women who also do resistance exercises like the “double step” method.

And if you really want to take it to a higher level, before your back leg comes up to step, lift your leg behind you and do a “kick”. Woah!  This will really tighten and squeeze that gluteus maximus muscle and you will definitely feel it.

So do this “double time” step for about 5minutes, slowing down your breathing and cooling down but still working and stretching your legs and butt.

 

4.  Cool It Down

 

After 5 minutes of double steps, come down to the bottom of stairs and walk around on the flat ground for about 2-3 minutes.  Now you are just bringing your heart rate back down and walking off all the great energy you just created.

Once your heart rate has slowed down, do the same stretches you did at the beginning of the exercise.

  • First the front quad.
  • Then the back hamstring.
  • Then the calf muscles.
  • Take Deep Breaths

Notice how much more deeply you can stretch now that your muscles are warm. This should feel REALLY good.

 

5.  Honor Your SELF

 

  • Stand with your feet together.
  • Place your hands at your heart.
  • Bow your head and take a moment to just give yourself gratitude for taking this time for your Self.

 

Acknowledge the beautiful energy you just created and the HEALTH that you just poured into every part of your being. Notice how ALIVE and POWERFUL you feel.

  • INHALE ~ reach your arms up over your head. Look up towards your hands…

 

  • EXHALE ~ bring your arms back down to your sides. Lift your head high, for you are strong and powerful – growing toward the light and love of the universe more and more every day.

Let the corners of your mouth lift up towards your ears, and keep that smile for the rest ofthe day… YOU DESERVE IT.

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“I Love To Exercise” Mindset

by Andréa on June 3, 2011 · 5 comments

If You’ve Ever Promised Yourself That You’re Going To Exercise… But When It Comes Time To Actually Do It, Do You Come Up With Some Lame Excuse And Flake Out?

Do You Love To Do Exercise?

 By Andréa Albright

Love Exercise For Healthy Life…

Then you need to listen to this closely…

Most people, who grow up hating exercise, hate it forever.

But there are a few that have actually LEARNED to flip the switch to LOVE it.

It’s not as hard as it may seem.

I used to hate exercising.

I would tell myself how much I hated doing it while I was exercising (that made it extra hard!).

 

The biggest shift I made was not in some new cardio exercise machine or ab crunch, but in the way I think about exercise.

 

Today, I have a completely different mindset for working out, and it even has a new name! Now, instead of working out, I call it “Funning Out”.

This change in my mindset and how I think about exercise was the first big shift in my thinking and it continues to motivate me today.

Like this morning, when I was NOT feeling like doing any exercise… I told myself, “How about I just show up and have some fun being inside of my body?” That got me to the gym and got me listening to some uplifting music, breathing into my body, and doing some light cardio.

It’s ALL about just showing up! It didn’t last very long (less than 30 minutes), but I felt great just moving my body around and “having FUN” exploring, opening, and discovering the miracle that IS my body right here and now.

It’s amazing how much that short bit of time has changed my entire perspective for the day. I have more energy, positive thoughts, and Self-esteem because I’ve given myself an amazing GIFT today.

 

Remind Yourself Of What Exercise Does For Your body, Mind, And Spirit.

 

When you exercise, your brain literally produces feel-good hormones called “endorphins” and these make you have more positive thoughts, more energy, less pain, and blissful feelings. That’s a VERY good thing! And if you DON’T have them, then being inside of your mind and body is a very bad place to be.

If you don’t make these naturally occurring hormones with exercise, then you will search for this euphoria somewhere else (can you say french fries, and cheesecake!)

Your body and brain is going to get its “fix” for euphoria somewhere. You might as well give it to them the healthy way! And afterwards, notice how much more peaceful and pleasant your day is after you choose to FUN OUT and create these euphoria hormones.

You’ll notice a BIG difference in your mood, energy levels, and lack of cravings!

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3 Moves For Thinner Thighs

by Andréa on May 3, 2011 · 0 comments

 Exercise For Thinner Thighs

 

Thin Down Your Thighs Using 3 Simple Moves…

By Andréa Albright

It Will Take You Less Than 10 Minutes!

Why these 3 moves exactly?

This is the most effective exercise sequence I’ve found that takes the least amount of time. And trust me, it’s very powerful and fast! 

My Thighs Used To Be One Of My Biggest Body Frustrations.

I always hated my thighs. 

I looked at the “model thin” legs that you see everywhere on magazines and runways, and I couldn’t help but judge my own. After years of posing in photographs with my hips turned just the right way to make my thighs look “thin”… 

And even going as far as to use photoshop to “them them down” in photos… My thighs and I have a long and painful past filled with a lot of judgment, insecurity, embarrassment, shame, and hiding.

But That’s Only Half The Story.

 

Today, it’s completely different… Today, my relationship with my thighs has been healed, and my thoughts and actions toward them have been transformed. 

I started appreciating my beautiful, strong legs for what they are – beautiful, strong legs that go everywhere with me!

I started to learn about exercise, fitness, and the best system for eliminating thigh fat and thinning down the thighs all over.

Turns out, the most effective way to burn thigh fat is to have fast, short bursts of movement that target in on the inner/outer, front, and back thighs from different angles.

When combined in a series of different moves that target in all of these muscles, you tone up, and your thighs thin down. It’s amazing how it works!

 3 Moves For Thinner Thighs:

This combo is one of my favorites… (Please talk with your doctor or medical professional before starting any new exercise routine)

  1. Step-Ups: just like it sounds… find a step, a stair, or something sturdy that you can step up and down on, alternating legs.

 

  1. Standing Lunges:step forward with one leg, and bend the back knee down until your front knee comes to a ninety-degree angle. Lunge down.  Come back to standing and repeat legs.

 

  1. “Curtsies” (Side Reverse Lunges): step back onto your pointed toe behind you, and “curtsie” down until your front knee comes to a ninety degree angle.  Stand up and repeatother side.

 

  • Do 6 Reps of each exercise, alternating legs.

 

  • Do this sequence 1-3x per week.

 

  • Add a set of hand weights when it starts to become easy and once you’ve built up your core and leg strength.

 

Take it easy in the beginning, and go slow.  Use your breath with every move – Inhale ~ Exhale as you got through each step. The best part is you can do this sequence any where you are – no gym membership or fancy equipment required.


Toning Your Thighs Is Easier With The *Magic* Sauce…

You feel great, not just because you’re fitting into your skinniest jeans (although that is great)… But you’re also discovering the strength and stability in your AMAZING thighs.  

You’re building a healthy, positive relationship with this part of your body that has maybe been abusive and destructive in the past…

And you’re DISCOVERING the BRILLIANT design of your miraculous body and how your bodyworks.

This fascination and discovery feels like love and acceptance to your body, mind, and heart center. This healing acceptance is really the *magic* sauce to any workout or exercise sequence.

And if you don’t have this loving perspective, then you’re just wasting your time. No exercise sequence alone is ever going to get you what you need.

When you add in the sprinkle of your higher Self and spirit… then exercise time becomes a loving, healing, and devotional time for your body, heart, and mind.

And you can probably see that’s not the worse thing to have when you’re thinning downyour thighs.

Here’s to loving your thighs, creating a peaceful mind, and fully embracing radiant HEALTH.

You deserve it.

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Exercises To Lose Weight Quickly

by Andréa on December 27, 2008 · 0 comments

You Know How You Try To Exercise All The Time And Then You Feel Like You Have No Willpower Because You Can’t Stick With It?

Weight Loss Exercise Tips…

By Andréa Albright

Well Maybe It’s Because You’re Doing The Wrong Exercises.

I don’t like to call it “working out”, I like to think of it as “funning out” meaning that it should be fun.

When you discover what’s fun for you in your life, you’re going to look forward to it and you’re going to want to do it again.

Watch this video to get exercises to lose weight quickly and unstoppable exercise motivation…

Here are the words from the video above…

Make Fitness Fun!

So a great example are these people behind me. We have lots of people walking, in bicycles and skateboards, this is fun for them.

They don’t feel like, oh, I have to work out in order to burn calories and lose fat, they are like how can I go outside to feel the fresh air, to enjoy some movement in my body, and your body will reward you because it will feel so good.

 

So Think Of It As “Funning Out” And I’m Going To Show You Some More Examples Of How You Can Discover What’s Fun For You In Your Life.

Walking outside in nature is a great way to fun out. You get lots of activity and exercise.

This is one of my favorite hiking trails outside of LA. It took me about 10 minutes to drive our here, but now that I’m outdoors in the fresh sunshine and the fresh air, it feels great.

I think everybody has a park or something close by within 10 minutes of driving so find these things in your area, in your neighborhood so you can get outside, “fun out”, and enjoy nature. Outside with the sunshine and the fresh air.

Of course, if your idea of “funning out” is going to the gym, that’s great. It can be a lot of fun especially if you find the right training partner, it’s more like hanging out with the girls.

And my gym has this really awesome hip-hop classes so I get to go and break a sweat and get my dance on and then I can practice my moves out in the dance floor while I’m getting my exercise and hanging out with my friends.

So I know what you may be thinking, coming to the gym is not fun, right?

Well I hear you. I used to think the same thing, but once I started doing all those other activities that were “funning out” all the outdoor fun stuff, eventually my body started to crave exercise.

It’s like I broke through a barrier or something and now even coming to the gym is fun.

And my personal favorite way of “funning out” is doing yoga. 

When you do yoga, it makes you feel powerful inside your body, but it’s also cleaning out and detoxing all that energy that’s stuck inside of you. So it’s so good to open up and explore your body allowing it to open and breathe.

With yoga, you get to use your own body weight as resistance.

So you’re building muscle and burning fat. It’s all inside of you. You don’t need a special gym. But just on top of all of that, yoga when your body is open, it calms your mind. It brings you into the present moment and it washes you with this amazing sense of bliss.

It feels so good.

Get Your Free Blast Belly Fat Starter Kit here

My Own True Weight Loss Success Story

by Andréa on December 20, 2008 · 0 comments

Yes! That's Really Me
Size 12 – Size 2

Are you sick of those yo-yo diet scams?  Are you tired of exercise in a bottle that doesn’t work?…

by Andréa Albright

Hi, my name is Andrea and I used to be overweight.

I struggled with my weight for years and then I finally found the natural fat loss secrets that work.  Here’s my weight loss story …

 

 

Here are the words from the video above…

Until Nine Years Ago, I Always Failed When I Tried To Lose Weight And I Could Never Stick With It For Very Long…

 

It’s crazy to say that because it really seems like only yesterday, but yet I’m a completely different person today inside and out.  I don’t have many pictures of me because I threw most of them away.

Anger and Disgust For My Body Made Me Desperate To Diet…

 

Back then I was ashamed of my body and I hated looking at myself, but now I wish I had more photos of that woman who I once was. Because when I look back and I think about her, I see that she is so amazing.

She has a beautiful radiant light that’s shining from her. Back then I was ashamed of my body and I was angry at it because I couldn’t lose weight and now I’m ashamed that I was ashamed of it.

When I dug this photo on the left out, the first few times I showed it to anyone, my heart started to beat really fast and I got like a tightening in my chest.

But now, I’ve made peace with this beautiful radiant spirit that is shining out through the eyes in both of these photos.

I see now that having anger or disgust for this amazing body that I’ve been given is not only disrespectful but it’s also self-defeating.

Once I discovered that part of myself that respected and loved my body, I wanted to honor and cherish it with my whole being, my words, my thoughts, and my actions.

And I’m not saying that this happened overnight, this was a journey.

I’m 22 on the photo on the left, but I’m 30 in the photo on the right.

Here, let me take you back in time once again and show you a snapshot from a moment along that journey.

Here I am on the beach.

My boyfriend at the time wanted me to lose weight and he told me that I wasn’t trying hard enough.

He made me stand on the beach while he took photos of me. He told me not to stand at an angle in order to make myself look thinner and to not suck in my stomach.

I’m completely humiliated in this photograph. But you can see that my body is definitely smaller here than it was in that last before photo and I was doing a lot of good things for myself at that point.

Had I just stopped there and not gone any farther, then that would have been great. But I still had farther to go.

 

The Weight Loss Transformation

 

Here I am just one and a half years later. When I put these photos back to back and realize when they were taken, I thought, “Whoa, are you kidding me?”

I didn’t realize I had made such a huge transformation in only a year and a half. But now that I understand this journey and what happens, it makes perfect sense.

The Day I Finally Revealed My Bikini Body

I had always dreamed of feeling really super confident and sexy in a bikini in public and at this island themed beach house party, I finally got my chance.

Gosh, it felt amazing to have my 16-year-old body back. It was like I had reversed time and I was getting younger because I was getting healthier.

And just in case I still haven’t gotten the point across, my rear end ladies and gentlemen on that same day at the beach. It felt like someone was lining me up for a firing squad.

It was one of the worst days of my life.

But just a little over a year and a half later, it’s amazing how things can feel like they’re so hopeless and depressing and then turn around so quickly.

And my rear end isn’t the only thing that’s tightened up.

I’m 22 in this photo and I’m 31 in the photo on the right.

Just in case you’re not good with math, that’s a 9-year difference.

I’ve heard that some people think that aging is supposed to be depressing, but I haven’t gotten that memo. I love getting older!

We Are On This Natural And Healthy Weight Loss Journey Together!…

So I hope you have enjoyed this journey with me through time and I hope it’s given you some amusement, a few laughs, and I hope it gives you some inspiration and some optimism, but more than anything, I hope that I’ve made an impression on you.

The next time you take a photo of yourself, before you go quickly to criticism, anger, or disgust, I hope you pause and instead look directly in to the middle of your eyes where that light is shining out and you see the beautiful, radiant being that you truly are and the potential of who you can become.

I believe in you!~

 

Your Friend In Natural Weight Loss,

Love and Light,

 

 

Andréa Albright
100% Natural Weight Loss Expert & Success Story (10 Yrs+)
Online Fitness, Author, Speaker, and Yoga Teacher
Creator – Amazing Body Now Natural Weight Loss System: 4 Secrets To Natural Weight Loss That Last