Better Than The Brazilian Butt Lift

Brazilian Butt Lift

I know the popular hype these days says “all you have to do for a nice ass is squat,” but actually there’s a lot more to it than that. Squats do wonders for your butt and quads, and burn a ton of calories, but they only target one of the main muscles in the glutes, leaving the others less attended to. This can lead to your butt not being very perky on top, and lacking the full roundness on the sides. This workout incorporates many of the necessary exercises to target all the different muscles in your butt, so that it’s round, perky, and shapely. Fitness model Flavia’s trainer, Ryan Watson, explains a lot of the reasons why he has her do these exercises to explain this subject in further detail.

This workout is better than the Brazilian butt lift since it correctly uses heavy weight on the slow-twitch muscles of the glutes, and adds some plyometric movement for the fast-twitch muscles. This helps you lift your glutes and build them, while burning fat! Talk about killing three birds with one stone!

Want to keep working on your booty getting that booty round? Click here!

The Best Way To Burn Belly Fat

Stop doing those endless crunches and try out this high intensity cardio workout that actually gets you results! After watching this video, I did the same workout on the stepmaster three times that week, and already see some changes. Thinner thighs and toned abs are only the beginning! This is definitely one of the secrets of the pros on the best way to burn belly fat.

For more fat-burning workouts click here!

You all know that I’m a huge fan of Flavia Del Monte, and get a lot of great content from her, so check out her YouTube channel for other amazing advice and workouts for women!




If you’re not content staying where you are for the rest of your life, the only way to make any changes is to take that risk to try something new. Even if you’re not good at it right away, or if you think you will fail, you gotta do it. This includes the gym in particular. I used to never use the regular squat rack since I was used to the Smith machine, and was afraid that I would mess up somehow, or get stuck in a squat with barbell on top of me, unable to move. When I finally made myself conquer that fear and try the barbell for the first time, nothing went wrong at all! It was great. I quickly adapted to the different machinery, soon saw progress I was not seeing from the Smith machine. Best of all, I had removed an obstacle in the path to my goal.

When you’re faced with a choice of something inside your comfort zone, and something outside of your comfort zone, remember a specific time in the past when you did something that you were intimidated by, and how everything turned out fine. Visualize how this time will be the same, positive outcome, and don’t even consider “what ifs.” What you think is what you attract, so attract success and courage.

Then do it.



The Top 5 Mistakes Women Make In the Gym

Ever wonder how the Victoria’s Secret models look like goddesses onstage at the Victoria’s Secret Fashion Show? How to get that envied thigh gap? How some women’s bodies look perfectly proportional from head to toe?

It’s really hard living in a world where women have been forced to take on such high standards of appearance. You’ve gotta be thin, but not too skinny. Have a nice round butt, but no cellulite. Long lean thighs and arms. A slender neck and tight abs. Big boobs but no body fat. And no matter how often you go to the gym and try different diets, it just doesn’t seem to be working.

We want so badly to have this perfect figure, and guess what? You only live once. Why would we not deserve to have the body we want?

What a lot of women don’t realize is that there are ways to actually CREATE the body you want. Are your shoulders too narrow for your frame? Guess what. You can build them. Your belly fat bothering you? There are ways that WORK that will banish that fat. You just have to be willing to put in the right amount of effort and dedication.

So what are the secrets that these supermodels know? That Britney Spears and NOT Miley Cyrus know? (haha :p)

I’ll tell you. I’ll tell you what they’re doing, and what you’re NOT doing that’s making alllll the difference.

Mistake #1.  Spending long hours on the treadmill/elliptical/bike.

Running or walking the same (ish) pace for 45 minutes to an hour is the least effective way to burn fat quickly. Your body gets too adjusted to the workout, and compensates for it, keeping you from burning your fat stores (especially belly fat) while depleting your body of its natural supply of glucose. Have you ever looked at a marathon runner’s stomach? There’s a 99% chance that there’s fat there!

Mistake #2. Not lifting heavy weights.

Without going into too much of the science behind it, weight training burns much more fat and calories than a traditional treadmill cardio workout. This is basically because after you’re done with your workout, your body is still burning way more calories than normal to help your muscles recover. In fact, having more muscle burns calories just by being there!The other secret about lifting weights is that women do not bulk up. We get amazing curves in all the right places. That hourglass shape, those toned arms, those washboard abs, and that cellulite-free butt? Yup that’s from weight training!

Mistake #3. Doing the same workout every day.

This includes doing the same leg, abs, and upper body routine every week. Your body gets used to things very quickly, and things that used to work for you in the past will stop being so effective if you do them every week. That’s why it’s super important to stay updated about different workouts, look around at what other women do in the gym (only if they look like they know what they’re doing and have the bod to show for it), and check back here for new, effective workouts so you have a good mix to pick from!

 Mistake #4. Going on stringent low-calorie diets.

Calories, from the right foods, are your friends. Your body needs calories to function and for you to have enough energy for the day. However, they must come FROM THE RIGHT FOODS. More on this later, but if you think that eating a bagel in the morning and having nothing else the rest of the day is something to be proud of, you are wrong! Same goes to skipping breakfast to “save the calories.” Nope, bad. You will be treating your body well and your natural energy level will be up if your calorie intake is only from lean proteins, slow-digesting carbohydrates, and healthy fats.

Mistake #5. Trying to spot-reduce fat.  

It would really be nice if fat spot-reduction worked, but it really doesn’t. Fat in places like your love handles and abs can be burned off in many ways, but doing 100 crunches or those ridiculous love-handle blaster exercises where you lean side to side with weights in your hands DO NOT WORK. Yay! you can cross those off your list. When your body fat percentage goes down, the fat in those problem areas will too. And some people lose fat quicker in certain areas and slower in others, so you just have to see how your body works. But that fat WILL go away 🙂 I’ll be posting some of the fat-blasting exercises that I use and swear by and you’ll see HUGE differences in your results, and make your workout actually work.