Bikini Ready Body: 3 Exercises To Get You Set For Summer (VIDEO)
Spring is here, and that means summer is right around the corner, and THAT means bathing suits! If you’re looking to get your body bikini ready we’ve got the exercises just for you. Fitness expert, Lacey Stone, takes us through three exercises to get in shape in time for summer.
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Bikini- Ready Exercises
1) Elevated Single Leg Squat: Great exercise to get that booty in shape! Do 15 reps of one leg then switch and do 15 of the other. By the end you will be feeling the burn. Great for your glutes, hamstrings and inner thighs.
2) Tricep Dip: Make sure hands are securely gripping the bench. Keep feet at a 45 angle on the floor, and dip down until your bottom almost touches the floor. Do 15 reps and feel the burn! To make this exercise even more intense, lift one leg. Great for sculpting those arms for summer.
3) Push Up/ Star Jump!: Bring out your inner star with this fun and challenging exercise. Do a full push-up and then bring it to the next level by boosting off the ground into a star-jump. This hits all the major spots on the body (arms-core-legs), and gives a good kick of cardio to take it all to the next level!
All of these Exercises can be done in or outside of a gym. If not in a gym, make sure to use a sturdy bench when doing the squat and tricep dips. Each exercise should be done for 10- 15 reps (depending on your level). They should be done in a circuit (squat-tricep-star jump) and the circuit should be done 3 times!
Get that body bikini ready!
Big Thanks to Equinox
Butt Blasting & Booty Building Exercises
Seems like everyone has been asking how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.
Most of my clients have one of the following things to say about their bum: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.
Now let’s tackle each of these challenges with solutions that will give you the best booty ever!
Help! My bum is TOO BIG!
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.
Fat-Blaster #1: Run
Running is a great way to burn off extra body fat while developing strong glutes.
Follow these 4 tips to target your glutes while running:
-To target your glutes focus on extending your hips and keeping your chest lifted.
-Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
-Run up hills, stairs, or on the treadmill at an incline.
-Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.
Fat-Blaster #2: Elliptical
The elliptical works well for streamlining your behind – but only when used properly.
Follow these 4 tips to get the most from your elliptical workout:
-Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
-Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
-Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
-Let go of the handles. This will force your core to stabilize you.
Fat-Blaster #3: Swim
Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:
-Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
-Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.
-Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
-Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.
Help! My bum is TOO SAGGY!
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.
Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.
Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.
Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.
Help! My bum is TOO FLAT!
In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.
Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.
Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.
Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.
Want to get your best booty as quickly as possible? Call or email me now to get started on a unique fitness program that will get you on the fast track to your best booty ever.
V’s Corner: I’m Headed To Yoga Teacher Training! (and an essential tip for the new yogi)
So among my latest decisions, was the one to do a yoga teacher training in Mexico this spring. Becoming a yoga instructor was never part of my plan or on the “to-do” list, but, as with most things I’ve experienced, the road of life simply lead me there.
I’ve been enamored with yoga since my first downward dog, and through the years my love affair with it (and extreme appreciation for it) has only grown deeper. I could go on and on about all the benefits– especially those beyond the physical, but I’ll save that for another post.
What I do tell everyone who thinks about getting on the mat for the first time, or giving it a second or third shot, is to find a style and a teacher who you connect with. This is essential. There are SO many different types of yoga, from a more athletic ashtanga to a more gentle restorative practice, and even within each style, every instructor has their own twist (pun intended). To connect with the instructor and find one that “speaks your language” both physically and spiritually, is essential– especially for those just starting out.
The same goes for yoga teacher trainings. There are a plethora out there, each with it’s own unique style, location, and duration. All 200 hr courses require just that, but the allocation of those hours varies drastically.The programs also vary on how the execute the Yoga Alliance requirements. I investigated local trainings in NYC, many spreading the course over 4-6 months and taking place mainly on weekends or after weekday evenings. But for me, a more intensive program– one where I was immersed completely for 3 weeks straight– eating, breathing and living the yogic lifestyle 24/7, was more my style. Of course, it also didn’t hurt that that the School Yoga Institute training that I choose took place at Present Moment Retreat — a boutique hotel and yoga spa on the Pacific Riviera complete with bungalows and spiritual gardens.
So, indeed, come early summer I will be certified to teach the art of yoga. I’ve yet to decide in what capacity that will be, but I know this experience will be one of my best yet, even if I decide never to teach. For, like many things in yoga and life alike, the journey is just as important (if not more) than the destination. I know that this program will bring a wealth of knowledge and benefits, new strength and wisdom, and, as with all the great adventures in life, bring about change for the better by broadening my perspective and appreciation.
I look forward to sharing the experience with you and will be sure to post updates from time to time as I go through 3 week program. It’s an intensive 200 hour program, but I know it will be blissful and life-changing. If anyone wants to join me for enlightenment south of the border, there is still room (and a special HSNY discount to boot– see below!)
See you in Mexico!
3 Reasons to Incorporate Yoga Into Your Fitness Routine…And Your Life!
As a yoga teacher and director, I commonly encounter busy women who are looking for wellness and balance in their life, but don’t want to add yet another line on their to-do lists. They’ve heard from friends that yoga is amazing, but aren’t sure if yoga’s benefits are worth switching out a spin class or missing that Grey’s Anatomy episode for. Well, aside from the fact that a good class feels like you’ve had an excellent workout and massage combined, here are three of my top reasons why you should incorporate yoga into your life:
The physical practice of yoga helps to bring a body into balance through the diverse practices of strength, flexibility, and endurance. Some women are naturally flexible yet they may lack the strength to do a push up or the stability to reign in their range of motion. Others might possess a great amount of strength, yet can’t touch their toes. A healthy body is a balanced body. Wherever you are at, whether you are a pro athlete or a pro “lounger” the practice of yoga will help bring your body into equanimity. You will develop long, lean muscles, with a strong core and calm mind.
Yoga can help improve your physical performance in other activities. For example, let’s say you’re a runner – yoga will help lengthen out your overtaxed hamstrings and will also provide core and upper body strengthening, not to mention improved mental concentration. This allows you to run longer and more comfortably (your core takes over when your legs get tired, and then your mind/breath work takes over when everything gets tired!), while also potentially decreasing your risk of injury.
Yoga provides mental benefits off the mat. During many a yoga practice you will be confronted with a pose or sequence that may challenge you, frustrate you, and you may even find yourself getting really annoyed at the teacher! When this happens, you learn how to start to tune out distractions and the chatter of your mind, coming back instead to your breath and focus, and finding your own best expression of the pose and your own way to be successful in the space. Take this technique off the mat when confronted with a challenging professional or personal issue and you will learn to respond to difficult situations with grace and ease. This is especially important for New Yorkers, as we all tend to go at full throttle day in and day out!
Getting Fit: Products That Make It Easier! (Video)
OK, we all know that getting in shape can often be a challenge. That’s why we made it our mission to find great products out there that will make the journey to fitness a little easier (and shorter!). Vanessa Alfano visited Better TV to talk about products that make getting Fit easier.
Training Traxx: Take Your Trainer With You Anywhere: The Downloadable Workout: Forget pricey personal trainers, standard fitness classes, or boring gyms. Becky’s Personal Training Traxx is a series of interactive workouts where she dictates the entire workout right to your ears – coaching you though the exercises, form, speed and rhythm of the workout, inspiring you to work harder, run further, and sweat more! Different workouts tailored to your needs including Rock Hard Abs, The Running Challenge, The Bride-to-Be Workout, and Body-After-Baby Workout.
BE FIT Travel Fitness Kit: includes resistance band, jump rope and pedometer (they also go along w/audio workouts – jump rope workout, travel resistance bands workout, and running challenge).
THE FOOD/NUTRITION HELPERS
Measure UP: The Measure Up Bowls are a solution to portion control at every meal. The pre-measured markings on the interior of the small Measure Up Bowl are 1/4 cup, 1/2 cup, and 3/4 of a cup. Look at the serving size of the food you would like to enjoy, measure up to the appropriate line in your Measure Up Bowl, and enjoy!
Slim Wear Plates: Through their discretely disguised sections, Slim-ware plates advocate portion control. While the plates don’t tell you what to eat or how many calories, fat or carbohydrate grams you should consume, they do offer great guidelines for how much to eat.Veggies in the largest design on the plate, proteins on the mid-sized, and carbs on the smallest.
Pack-It Insulated Lunch Bags: Take control of what you eat by taking your food with you. Vending machines and Fast food restaurants are dangerous for those seeking healthy options, so take control of your diet with the help of Pack It Bags. Unlike other coolers, these foldable bags are lined with Eco- Gel That keeps contents cold for up to 10 Hours!
LUCY Perfect Core Pant: Lucy is taking workout gear to the next level. Looking to flatten that belly and work that core? The Lucy Pant is here to help! Featuring xBAR technology (eXtreme Body Reforming & Alignment) and the ultra-compressive lucy powermax™, the Perfect Core Pant features strategically placed mesh insets on the abdominals and lower back, reminding you to keep the core engaged and your body in alignment. Oh, and the added benefit: it smooths and shapes problem areas!
Fit Flop & Reebok Easy Tone Sneakers/NEW Run tones.
Sneakers & flip flops that tone your legs just by everyday walking? Yep, that’s right. Reebok says these sneakers provide 28 percent more gluteus maximus muscle activation, and 11% more calf and hamstring activation. Fit Flop boasts similar results (more muscle activation), as well as feedback that their shoes have relieved wearers back pain, shin splints, heel spurs and other ailments.
Mapmyrun.com: Free service for the runner in you! Maps runs anywhere in the country. Gives mileage between points and elevation, as well as routes for popular runs. Also, provides a community of runners online and the ability to connect w different runners in your area.
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Spring Is Here: Get out and Get Fit. Enjoy your local parks! (video)
We are now well into March and Spring is approaching fast! This is an amazing time of year. The air is fresh, the breeze begins to get warm and everyone is excited about the chance to get outside. This winter we had an especially cold and snowy experience. Embrace the opportunity with Spring to renew your resolutions to get fit, eat healthy and enjoy life’s blessings!
As a trainer, personal coach and boot camp owner, I am shocked at how many people are not aware of the fantastic fitness opportunities local to them! If you live in NYC – here are some great programs offered by NYC Parks and Recreation. Take advantage!
Alley Pond Adventure Course (QUEENS) :I want to share a secret with you- that I discovered……Alley Pond Park – in Queens – there is an Adventure Course – that is open to the public and FREE on Sundays!!! The Queens Boot Camp and members of Becky’s Fitness Company went out to try it! What a blast! Check out the video below!
A few other great finds as well:
Want to learn more fun fitness things to do in NYC? Check out the Parks Website!
If you live outside of NYC – simply go to your cities Chamber of Commerce website and check out the great programs available to your area! Next week I will explore Farmer’s Markets!
Stay Focused Until the Miracle Happens!
HAVE A FAVORITE OUTDOOR SPACE IN NYC? TELL US BELOW!
Pilates,Yoga & More At A Steal: This Week’s NYC Fitness Deals
Grab and go fitness deals for you busy New Yorkers…. what’s better than that? This week our friends at Fitmapped found us some of the city’s top fitness deals.
The Fifth Line – Pilates, Gyrotonic and Yoga in BK at a ‘steal’ of a price. Thumbs up!
$15 Tower, Gyrotonic or TRX Class or Grab a Three-Pack for $39 at The Fifth Line via Lifebooker:
Discount 57% off Regularly$35
Loot Price $15
Save $$ + Shape Up = This Week’s NYC Fit Deals
Spring is on the way and it’s time to shape up. This week, our friends at Fitmapped have found some great NYC deals to get you going!
If you are looking to try a fun spin workout, Revolve is offering three awesome deals on Gilt City. Revolve is new to NYC but not to spin and their classes are definitely worth a try for all spin lovers.
For Yoga fans: Bikram Yoga Lower East Side has a deal for 30 or 90 days of classes. Also, Sonic Yoga is offering a deal for $30 for unlimited classes for a month. Lastly on the yoga front, I.AM.You. is offering a couple of deals through Gilt City for their yoga and wellness classes.
If you are looking for a gym membership and possibly some personal training, this deal from David Barton Gym has got you covered. It’s good at all their locations in the city. New York Sports Club is also offering a super deal for a 30 day membership at any of their locations. Don’t pass that one up.
Try ‘em out and don’t forget to rate + review your favorite gyms and studios on our free app or website.
13 Reasons To Start Exercising Today
Let’s face it, some days you just don’t feel like exercising.
You get too busy, too stressed and quite simply too tired.
Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.
1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.
2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.
5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.
7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.
8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.
9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”
11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.
12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.
Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.
This Valentine’s: Give Your Body Some Love (Great NYC Fitness Happenings!)
Who says Valentine’s Day has to be all about the chocolate and candy hearts? This week, our friends at Fitmapped have found some healthy Valentine’s happenings. Whether for yourself or your sweetheart, we guarantee these fitness finds will do a body good!
Valentine’s Day doesn’t always have to be about a significant other (or it can, we’re not trying to leave anyone out here). Why not give your body some love with one of these fitness events?
We don’t mean THAT kind of fitness (we keep it G-rated here at FiTMAPPED). But hey, you can always drag your boo if you have one.
Run the Valentine’s Day 5K in Prospect Park the Sunday before and hey, maybe you’ll meet a cutie to take you out on Thursday the 14th. If not, at least head to Park Slope for brunch after your hard work. We hear that Stone Park Café is pretty delish.
Need last minute plans? Head to the Lost Battalion Hall Recreation Center for a Valentine’s Day Dance for adults and seniors sponsored by WellCare. Sweat the punch off with music, raffles, and the like.
Do we have some single ladies? (Don’t worry guys, you can tag along too.)
And if you’re coupled up, the Integral Yoga Institute is offering a V-Day Special. Bring a date and your date takes class for free.
So go on and get your sweat on. And don’t forget to bring Cupid with you.