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As you and I know we have all been blessed with different body types. Some may think of their derrière as a blessing, while other would rather say their rear is a curse! I say, let’s work with what you have and turn your butt into your sexiest and most loved body part! I have outlined for you some of the most affective proven butt building exercises. Each day that it’s time to train your lovely lower body, choose three exercises from the list below. Dedication to your training is the key to seeing, and feeling results.

The Resistance Exercises

Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Lunges are another exercise that works your glutes. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard. I personally do lunges several times a week in my classes and at the gym giving me a winning booty during contest season.

Here are several different types of lunges.

Stationary lunges
Walking lunges
Alternating lunges
Side lunges

As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells.

Hold one dumbbell on each side of your body. Bring one leg forward with a long stride and ensure you are balanced. Bend both legs lowering your body towards the floor. Make sure your front knee does not go past your toes. At this time your back knee will almost touch the floor; then come back up.  Do 10 – 15 reps with the right leg forward and then continue with the left leg.

Hip Extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight. OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do. On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each legs as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

Are you wanting more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. When you close them, have one leg cross over the other. Alternate each rep, which leg is crossing over. Try doing 2- 3 sets of 20 repetitions on each leg.

Deadlifts are an excellent exercise for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs. (barbell or dumbbells) Keep your back flat and your abdominals engaged, bend forward from the hips and lower your torso until your weights reach your shins. This is where it’s time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don’t hyper extend your knees. Do 3- 5 sets of 8-12 reps.

Stepping your way to Tight Buns

Stairmasters and climbers when used at a slower frequency with honest, normal steps will recruit your butt muscles into action. Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes? You have either seen them, or are one of them. Spending 30 minutes on the climber, cheating your way through each step will not bring you results. Feel your body weight as you step down through your heel of each foot. The benefit of completing full steps rather then short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart. Yes this way may be more challenging but it’s the challenge that will raise your cheeks and heart rate = burned calories = fat loss. If you think that steppers will make your butt bigger, you may be eating more then you think. Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round. Start at 20 minutes 3 days / wk. If you want to make noticeable changes, step your way up to 30 – 45 min sessions, 5 – 6 days a week.

Below I let you hit the gym, there are a few points that are important to know.

You can't choose where you gain weight. If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.

The shape of your butt is primarily based on genetics. Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.

There isn't one magic exercise that will make your butt change. Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!

We have Booty Camp at Pole Fitness Studio! Visit us at PoleDancingLasVegas.net for the schedule. Call 702-878-7653 for your first class free! Memberships available. Get in the Best Shape of Your Life!

Is This You?

About two months ago, you started the typical bodybuilding diet. At first it was a bit of a challenge but after the first couple of weeks, you had everything under control. Gone are the days of having to snack on some chocolate, or have bread with your salad. Each night you prepare your food for the following day, and like a soldier, you knew exactly when and how much to eat. You felt as though you had the entire diet maze all figured out, and would be lean for the rest of your life.

Eight weeks into your 'diet', even though your abs were beginning to show, your energy levels are a lot lower than they used to be. Plus, your mind is starting to think about 'food'. Not chicken, sweet potatoes, or green beans, but of dipping a chocolate bar into a bowl of ice-cream! You can hardly call that food, but these are real thoughts and they aren't going away. How can this be happening?! Feeling frustrated, you think to yourself, “I'll just buy a small piece of chocolate, not an entire bar, and that will satisfy my craving for something sweet."Within seconds the chocolate is gone, and you know you need more. There is no talking yourself out of it this time, and within 20 minutes you have eaten two chocolate bars, and 500ml of cookie dough ice-cream. How can you justify this, and what can you do to prevent this from happening again? For the next couple days, you are overwhelmed with guilt and have a hard time picking up where you left off.

The Solution!

Not all is lost, and your future is brighter than ever, if you follow this simple concept. The concept of having a "cheat day" once a week. To me, cheat days (or meals) are necessary to not only emotionally calm your cravings, but to jump start your metabolism and provide extra energy. Eating foods that are higher in calories, or are not normally in our food plan, will increase our metabolism since our bodies are forced to work harder at burning the calories ingested. The key is to cheat only when necessary, and this skill can take time to learn.

Many people I know have a cheat day every Sunday; however I work better on cheating a few meals or snacks each week. Devoting an entire day (Sunday) to cheating doesn't work for me emotionally since I know I would want something naughty by Wednesday or Thursday. Through trial and error, I know my body and mind works best when I allow myself to have a cheat meal when I truly need one. This may mean a Frappuccino, a small bowl of ice cream, or some toast with peanut butter.

Whether you have reached your fitness goals or have 20 pounds to loose, having a cheat meal will keep your sanity and rev up your metabolism so that when you return to your clean eating you will burn calories faster, now that your metabolism is working harder.

Contest Time!

If you have been dieting down for a contest, and training twice a day for 10 weeks, you want to be sure everything you consume is what you need, gram for gram. Having a cheat day at least three or four times can help keep your sanity during your contest prep. The final two to four weeks before your show are crucial to your chances of winning, and here is what I did during that time.

Competing to win means sacrifice, and when I was dieting for my bodybuilding contest, I didn't cheat the last four weeks. These thoughts, which I ran through my mind is what helped me maintain my focus:

Do what your competitors are doing, but do it better.
Eat how your competitors are, but eat cleaner.
Never miss a workout, and train like your competitors, but train harder and smarter.
* Most importantly, keep in mind that your time will come (to enjoy the odd treat) when you will be off your contest diet. Now, your time to shine is when you are on your contest diet and training program. All leading to your few precious minutes on stages!

Stepping your way to Tight Buns

1. Set a cheat day once a week, or eat clean all week and let yourself relax a little when dining out.
2. Lighten up. One splurge will not ruin your progress. In fact a healthy diet can include all food in moderation.
3. Get moving. Do an extra 10 minutes of cardio tomorrow morning or add a couple extra sets to your weight training routine.
4. Think long term. You will be eating for many years to come, so follow your clean eating plan and get back on track, even though you may be tempted to skip dinner to make up for you indulgence.
5. Learn from your experience. Why did you cheat? Did you not have your food prepared? Were you board? Over hungry? Depressed or Anxious? Find out what made those sweets so tempting and be armed and ready for next time!

Somatyping is a system of classifying human body types and shapes. Developed by William Sheldon, American psychologist and author of The Atlas of Man, the system classifies humans by the natural, genetically predetermined body build, appearance and temperament.

It was from his desire to answer the age-old question of whether our body type was connected with the way we acted that he found these three common body types: endomorph, mesomorph and ectomorph. Sheldon believes that everyone has all three elements in their physical makeup however the degree in which each in known can vary.

Know your type

The endomorph is round, corpulent (fat) and pear-shaped. Legs have large bones and arms are shorter.

The mesomorph is broad-shouldered, thick-chested, narrow wasted, lean and muscular.

The ectomorph is slim and linear, with small bones, long arms and a thin neck.

Can you pick yourself out? Maybe you know that you possess a combination of all three body types.

Take a look around you next time you are out and you'll see that most of the North American population appears to be endomorphic. This explains (in part) the widespread occurrence of obesity in Canada and the USA. Endomorphs love carbohydrates and are ruled by emotions connected to the pleaser of eating sugar and starch. Sure, everyone may occasionally enjoy something smooth, chewy and crunchy, loaded with sugar and fat, but it's the endomorphs who find that work, sleep and fitness serve as only temporary distractions from their constant craving.

Then there's the ectomorph. We all know them (maybe you are one)… the people who can't gain weight no matter how much they eat and laze around. If you are an ectomorph, you are often mentioned in conversation as a miracle. Because it's a spectacle to watch someone like you endlessly gulp down food without gaining weight.

TEctomorphs are often secretly hated by endomorphs for their slender, lean and long bodies. They tend to miss meals, stop eating under stress, and may only occasionally have a sweet tooth.

Their demon plays with their mind saying things like: "You're too skinny, and have no shape", or 'You're less of a woman or man", and the real affect if that often they will suffer from a lower self-esteem. Keep in mind that a ectomorph with a concave chest can be just as anxious, sensitive or shy as about showing their physique at a public swimming pool as an endomorph who fears the thought of someone seeing their 'cottage cheese" thighs or "wide load rear".

For the true ectomorph (hard gainer), the two main limiting factors that halt normal weight gain and muscle growth are metabolism and appetite. Genetics have control of your metabolic rate, but through training, science and nutrition it is possible to slow things down, in the same was an endomorphs wants to speed things up.

Simply put, food must be consumed according to the clock, not according to how you feel. Training is a not an option. The process of gaining healthy weight must be treated like an business enterprise, so to be successful, you do what needs to be done whether you like it or not.

Here is how the hard gainer can increase his or her lean body mass.

1. Increase food intake regularly: supply the demand.
2. Learn how to sedate the mind and nervous system.
3. Create growth though weight training: train like a powerlifter/bodybuilder.
4. Modify aerobic activity and minimize unnecessary fuel expenditure.
5. Reduce or eliminate intake of empty carbs and chemically damaged fats.
6. Eat slow burning, low glycemic foods.
7. Maintain a positive nitrogen balance: eat 2 – 3 g of high-quality protein per kg of lean body mass daily in 6 individual portions.
8. Decrease catabolism and thermogenesis with supplements: lecithin granules, calcium, magnesium, niacin, B-complex, inositol, melatonin, GABA, glycine, 5-HTP, acetyl-L-carnitine, HMB, CLA, vitamin C, and ginko biloba.
9. Stimulate the appetite (weight lifting, B12 and zinc)
10. Improve sleep habits (power naps)
11. Avoid stimulants (ephedrine, caffeine, tobacco)
12. Consume liberal amounts of clean fats and oils.

The answer to part of the ectomorphic puzzle lies in the amount and quality of carbs, fats and proteins consumed daily. Correct training is of superior importance. Attitude is huge. The ectomorph must be realistic, consistent, and above all PATIENT. The motto is "I will persist until I succeed". If the ectomorphic athlete can take in sufficient calories, sedate body chemistry, stimulate growth, conserve energy and efficiently convert energy from food into living tissue, quality muscle mass will be gained along with essential bodyfat.

Working out and eating clean go hand in hand. I have found that when I start working out on a regular basis I want to choose healthier foods. Same goes for when I am eating cleaner and in healthy portion sizes I have more energy to workout. Here are my tips to losing body fat while staying healthy. I have included two types of training: Pole Fitness and Weight Training as both are very popular and have equally shaped me into who I am today.

Remember how great working out /pole dancing makes you feel. Often I may want to skip a pole fitness workout or weight training workout but I know that after about 10 minutes I am glad to be there along with everyone else who have made the same choice that day. I make the most of my hour and before I know it I feel like a champion.

Always include resistance training as part of your workout program. What burns calories? The TRUTH is that strength training is the FASTEST way to boost your metabolism and create an efficient system of burning fat. Countless studies suggest that strength training can boost your metabolism up to 30% after working out. Simply stated, after the workout, your body continues to burn calories. The more muscle you have the more calories you will burn. Aim for three strength training, alongside your pole fitness program.

Change up your strength training program every 6-8 weeks. They body is constantly aiming to be comfortable, which is what you don't want. Keep your body guessing by changing up your workout program. Changing your workout program (weight training) can be done by:

1. Reducing your Tempo. Speed kills your exercise program! Moving through a set at too great a speed can generate tremendous strain on your joints and connective tissue, and is self-defeating. Slow down!
2. Reduced Rest. Shorter rest between sets also translates into greater intensity, especially as it relates to building endurance. Longer rest between sets allows the muscles to recover more completely, and consequently work at a higher resistance level. If you work with 30 seconds or less between sets, you're Circuit Training.
3. Increased Volume. Adjusting the total number of sets performed per exercise is another way to vary overall intensity. Intensity adds up, so that one very intense set can deliver as much as two or three moderately intense efforts. The more intensely you train, the less you need to do. If you don't want to crank up intensity, add another set or two.
4. Increased Resistance. And last but not least, increase the amount of weight lifted. This can be done from set to set, from workout to workout, or both. Track how much weight lifted, and how many reps performed on every set. If possible, make jumps in increments of five to ten percent. (Women 2 - 5 %)
5. Time Off. Take two – four weeks off from weight training and try something completely different such as pole dancing, biking, hiking, running, swimming, tennis, power yoga, boot camp, Pilates, or cross fit. Your body will enjoy the change and so will your mind. When you return to the gym, you will have a new appreciation for weight training.

Do 20 - 45 min of cardio before your first meal. This will not only set the pace for the day giving you extra energy, your metabolism will be boosted. Doing cardio before eating is common amongst people who are preparing for a physique contest. Many claim that without their morning cardio 2 - 5 days a week they simply don't get as lean. note: one scoop of protein powder mixed with water is acceptable if you need to consume food. Start with 20 min and add 2 min each day till you are at your time goal...

Sleep 7 - 9 hours each night. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.

Consume a meal every 2.5 - 3.5 hrs. Eating meals that contain slow burning carbohydrates, lean proteins, and healthy fatty acids 4 - 6 times a day will be a major key in your quest for fat loss. Eating often will:
Keep your blood sugar levels in an optimal range.
Will supply your brain readily available fuel.
Will help you to burn a few more calories.
Helps to reduce your portions.
Helps to reduce starvation eating.

Drink a gallon (4 liters) of water a day. Breaking down body fat and body muscle during weight loss produces wastes that must be eliminated through the kidneys. Drinking enough water is important to keep the kidneys functioning to remove these wastes. note: have water with you at all times. (Do you like lemons? Add fresh lemon to your water. Not only are lemons a detoxifier, they will alkalize your blood and your body will thank you.)

Look at the big picture when aiming to lose body fat. There will always be another meal, but there may not be another life. Life is a gift, cherish it.

You know that you have to eat several times, so why is that that so many people leave their meal planning to the last minute and wonder why they can never follow a healthy nutrient rich diet?

Here are my top three tips that everyone, including you can start using today. Turing your old habits into new ones may take 21 days. Remember this magic number and try these tips. Mark the 21 day point on your calendar.

Cook your meals in advance and keep it simple. Preparing your meals in advance ensures that you won't be tempted to make a detour into a fast food establishment. If you want to have a gourmet meal for dinner every day, you may be setting yourself up for disappointment since gourmet eating may take more prep time then you have. Plan ahead by cooking your meals every other day, providing you with enough food for the next two days. If you are really busy, keep Sundays and Wednesdays as your Chef days. I normally eat breakfast at home unless I am doing morning cardio and am not returning home right away.

Suggestions:
Keep your breakfast (meal 1) simple with foods such as oatmeal, yogurt, eggs, cottage cheese and whole wheat toast with almond butter or organic peanut butter. Choose the foods that will equal a carbohydrate and protein. Healthy fats will also be included with the protein choice.
Sample: Carbohydrate – Oatmeal
Protein – Egg Whites (1/3 cup)
Fat – Two full eggs (fat comes from the yokes)

For your next meals which should be spaced every 2.5 to 3 hours apart, choose foods such as chicken, turkey, fish (salmon, tuna, snapper, orange roughy, tilapia, swordfish, halibut) and brown rice, brown rice sushi (yes it’s out there!), whole wheat pasta, whole wheat breads, sweet potatoes, yams, avocados (with a sprinkle of lemon juice), and almonds. Also remember your fibrous Vegetable such as broccoli, asparagus, spinach, green beans, brussel sprouts, peppers, and cucumbers.
Many of my suggestions are foods that are low in the glycemic index, though there are many other healthy choices such as raisins, peas, corns, carrots and white potatoes. See a complete list of foods below.

For my meals 2, 3, and 4, I will plan ahead the night before by cooking a large amount of chicken in the oven. Simply spray PAM on baking pan, lay out your chicken and sprinkle any spices you like. Spices will be your best friends when it comes to making your meals enjoyable.

While my chicken is in the oven I will cook a large amount of rice or sweet potatoes and steam some green beans and or broccoli.
Sample: Carbohydrate – ½ cup rice and 1 cup of green beans
Protein – 1 ½ chicken breasts
Fat – flax oil

If I am preparing for a show or photoshoot I will leave the complex carbs out and feast on a massive salad featuring grilled chicken or fish, with fibrous carbohydrates and a delicious vinaigrette made from balsamic vinegar, flax oil, lemon juice, and a sprinkle of Splenda. Sometimes I will add seasoning too.

Divide your meals into portion sizes. Get yourself plastic containers that are the correct size for your mini meals on the go. If you are not sure what a portion size looks like, remember this:

1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a checkbook
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse
2 Tbs. peanut butter: size of a ping pong ball
1 cup pasta: size of a tennis ball
Average bagel: size of a hockey puck.

Having your meals prepared ahead and stored in a cooler with you will triple your chances of achieving your fitness goals. Look at the amateur and pro competitors. Whether they are male or female, competing in fitness, bodybuilding or figure, all of them will plan their meals in advance.

If you are not al all hungry three hours after your last meal you may have consumed too many calories. Try making your portion sizes a little smaller.

Always have a bottle of water with you.
Blood is 83% water
Muscles are 75% water
The brain is 74% water
Bone is 22% water

It may feel like a hassle at the start but having water with you will make a major difference in your life. Water is a necessity. Your body needs water to digest and absorb vitamins and nutrients. Water also detoxifies the liver and kidneys, and carries away waste from the bod, and make digestion possible. Fiber alone cannot aid proper digestive function. Feeling dehydrated? You may be and not even know it. Without water your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, your brain becomes less active, it's hard to concentrate, your body feels fatigued, and you just tire out. Aim for a gallon a day. Before you know it you will start to crave and love your water. Ad lemon for a new taste you’ll come to enjoy.

This is about You!
Are you worried that people are going to joke about your bringing your own food to work, or that you can’t have lunch with the rest of the gang? Remember your reasons for why you planning your meals ahead. If your friends and work associates joke and have an issue about how you are eating they certainly have some issues of their own. Remember this. I will be with you every step of the way. So mark down on your calendar, that for the next 21 days you are going to plan your meals ahead. In three weeks, by creating healthy meals in advance you will have noticed not only that your clothes are fitting better that you are also saving time and money.

The following are sources of proteins, carbohydrates, and fibrous vegetables and fats.

Protein The richest sources of protein are animal foods such as chicken, meat, fish, cheese and eggs. However, plant proteins are believed to be healthier because of their lower fat content. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For vegetarians, vegans and/or those who do not eat meat, fish, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein. Protein supplements are a fast and efficient way to gain all your high protein diet needs, however when you have access to real foods choose them for their nutritional value.

Complex carbohydrates include: vegetables, whole fruits, rice, pasta, potatoes, grains (brown rice, oats, wheat, barley, corn), and legumes (chick peas, black-eyed peas, lentils, as well as lima, kidney, pinto, soy, and black beans). These foods are better for us because they provide nutritional extras--vitamins, minerals, fiber, protein and fat.

Simple carbohydrates include: white and brown sugar, fruit sugar, corn syrup, molasses, honey, white flour, white bread, candy, and alcohol. These foods are usually high in calories and offer very little nutritional value.

Fats Good vegetable oils include olive, Canola, soy oil, flax, and Udo’s oil. Always use oil in place of all-animal fats and solid fats such as shortening. Nuts, olives, seeds, and avocado are good sources of monounsaturated fat.

It all became clear to me; like something inside of me clicked. How to loose weight, primarily body fat by using something called the glycemic index. (GI)

Chris, a friend of mine, who was in excellent shape wanted to have lunch. We met at a Japanese restaurant for sushi and his reason for calling this meeting was to talk with me about nutrition and how food works within us to help or hinder us in reaching our goals. The year was 1997 at a time when I was at my early weight lifting stages competing in Miss Hawaiian Tropic contests.

“Do you know about the Glycemic Index?” Chris asked me. “No, what is it?” I replied. “This is something you need to know if you are going to be serious about looking your best. From building muscle to losing body fat, the glycemic index is very important.”

As Chris continued, I took mental notes of what exactly this miracle index was and how it could work for me. I was hanging on every word like it was the gospel. In essence, knowing about the GI, is pretty much like knowing the gospel in the fitness world.

What is the Glycemic Index?

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

"In a nut shell, eating foods that have a low GI level will help keep your blood sugar levels (BSL) stable." said Chris.

Obesity, heart disease, high blood pressure, strokes, cancer and diabetes have all been linked to (as well as other factors) diets that contain foods with a high GI.

Foods with a low GI maintain a healthy BSL and help us to lose weight - one proven way to lower our risk of developing the diseases mentioned above.

Below is what I learned. I urge you to educate yourself on the Glycemic Index. Some foods may be listed as having a higher GI then you expect. Example: potatoes. To slow the rate at which potatoes enter your system, add a tablespoon of flax oil, or even better, opt for sweet potatoes or yams since they naturally have a lower GI level.

What is the Significance of Glycemic Index?

Low GI means a smaller rise in blood glucose levels after meals
Low GI diets can help people lose weight
Low GI diets can improve the body's sensitivity to insulin
High GI foods help re-fuel carbohydrate stores after exercise
Low GI can improve diabetes control
Low GI foods keep you fuller for longer
Low GI can prolong physical endurance

What is Glycemic Load?

Glycemic load builds on the GI to provide a measure of total glycemic response to a food or meal
Glycemic load = GI (%) x grams of carbohydrate per serving
One unit of GL ~ glycemic effect of 1 gram glucose
You can sum the GL of all the foods in a meal, for the whole day or even longer
A typical diet has ~ 100 GL units per day (range 60 - 180)
The GI database gives both GI & GL values

How to Switch to a Low GI Diet

Use breakfast cereals based on oats, barley and bran
Use "grainy" breads made with whole seeds
Reduce the amount of potatoes you eat
Enjoy all types of fruit and vegetables (except potatoes)
Eat plenty of salad vegetables with vinaigrette dressing

While preparing for the British Columbia Championships in 2003, I found myself in the largest blackout in Canadian and American history. This meant that I would be without power, with translates into no gym, fresh chicken, or even gas for a taxi to get anywhere.

It was Aug, 2003 just a few weeks from my figure show. I was in shock when I heard that I would be stuck in a hotel, stranded in Toronto, Ontario between flights as I traveled from Nassau, Bahamas to Victoria, BC Canada. My new ‘home’ was actually in Mississauga, and to create a workout, I relied on the only power around. My ‘will power’.

Here are the basics I always use when it comes to staying fit anywhere, and at anytime!!

Pushups for your chest and front delts. Great for getting your heart rate up.

Squats for your glutes, quads and hamstrings. Also raises your heart rate fast.

Dips from a chair with feet on the floor. Works your triceps.

Crunches (reverse, side and regular), working your abs.

Skipping or jogging on the spot for 2 – 3 minutes for getting your heart rate up. Be sure to always have a skipping rope in your suitcase. Jump rope is an excellent alternative to jogging outside or using a treadmill, plus you can stay in the comfort of your hotel room.

Lunges for your glutes, quads and hamstrings, and maintaining an elevated heart rate.

Repeat circuit at least two to four times for a total of three to five complete circuits.

The other part of ‘The looking and feeling great equation’ is eating right. It was very hard finding the right foods without power, but do your best. Come contest time you will thank yourself! If you can get to grocery store, you will find canned tuna, protein bars, and in the deli there may be foods that are safe to eat such as rice, and salads. Be sure to also drink lots of water. Use this time to break from the television and read. You can be sure the newspapers are full of facts and speculations on why you are in the dark!

If you have a show coming up, or want to train just for your health and well being, use this workout anytime you are in a bind, or have little time to spare. In just 15 – 20 min, you would have done your heart, mind and spirit a favor!

Are you bored of your workout routine? Here are some ideas for you. When working out is fun, you are more likely to stick with your workout!

Get Fresh Air – Yes, make a trip to the outdoors. If you are like most people, you are in doors all day long and bored with the daily repetition. Take your lunges outside try jogging, biking or walking. If you are a regular hitter of the pavement, find new routes or parks.

Move with a Buddy – If you want to get personal insight on what sort of workout your friends enjoy doing, workout with them for a couple weeks. Training with a friend is a great way to learn new exercises or teach a friend something new. While doing cardio, walking next to someone on the treadmill is more fun than watching the clock tick. Plus when you have a friend meeting you, you will be less likely to cancel.

Try a Class – You too boys. Check out the class schedule at the gym and show up for their next kickboxing or hip-hop class. There is so much more then the 80s leg warmer filled aerobics classes. In fact establishments such as Crunch gym have Disco Yoga, Cardio Striptease, African Dance, Fitness and Defense, House Groove, Cycle Cross, Masala Bhangra, Step & Strength, and Taebo Classes. For relaxation enjoy Abs & CandleLight Stretch, BOSU Progressive Pilates and Ashtanga Yoga. Your hour will fly by and you will leave the gym feeling far more exhilarated then after your regular routine which you may have been doing for weeks or years! Take advantage of what your gym is offering you, already in your membership.

Get Sporty – Remember in high school when you were on a sports team? Well even if you weren’t you have the opportunity to be, and this opportunity is still here for the taking. Join team sports like volley ball, or soccer, or hike and bike with friends.

Charity Walks – Do good while getting fit. Sign up for a charitable event such as a run or walk to raise money for a cause close to your heart. You'll be energized by the contribution you're making and can bond with others who care as much as you do.

Try Gymnastics - Learn to do a handstand or a back flip. Can you touch your toes? Work on it either on your own, or with a certified expert. Check your area for a gymnastics gym in your area and start at your skill and fitness level.

Yoga or Pilates – Your body will become strengthened and toned, and your posture will improve. Feel your stresses leave you, exhaustion diminish and enjoy improved sleep. Clarity and a sense of well-being will be coming place within your mind.

Pole Dancing – I personally lost over 20 pounds from pole dancing. Pole dancing is becoming common place in the media as fitness enthusiasts rave about the muscle toning and confidence building benefits of pole dancing. Included in classes are sensual dance and floor moves. Great for improving your coordination, abdominal and back strength and flexibility.

Martial Arts Classes – Have you ever seen an overweight person hitting the bag or skipping? Well, if you have they won’t be overweight for long. You can pick what you want since there are literally dozens of choices:  judo, karate, kung-fu, kendo, etc.

Dance Your Heart Out – Hip-hop, Salsa, Break Dancing, Belly Dancing, Ballroom, or even Exotic Dancing. Who would think that dancing could be a great workout!? Spend an hour moving your body and you may find that you have a healthy addiction.

Capoeira:  Combing dancing with martial arts. This African-Brazilian form of martial art/folk dance is a lot of fun since it is done in a group, where the focus is on cardio, coordination of body parts, and stability. 

Rush Lovers – Enjoy the high you get from skiing, snowboarding, parasailing, jet skiing, hang gliding, surfing. What other activities do you enjoy that pushes the limits of your comfort zone!? Try something new each year.

Water Bunny:  Enjoy a drop-in swim or join any of the other water sports at your local swimming pool.

Gardening:  Fire the local company that cuts your grass, blows your leaves, and maintains the yard.  Do it yourself instead.  Not only is it good physical exercise, you breathe some fresh air and learn about gardening.

Relaxation – Are you needing a break from all the excitement in your day. Many people have taken every cardio class under the sun but may benefit greatly from taking a relaxation course. Improve your joint mobility, and muscle flexibility.

Gridiron workout:  Punt, pass and kick like the pros. This workout is derived from the practices used by football players and the emphasis is on speed and agility.

Bosu:  Mearning "both sides up".  This training uses a Bosu balance trainer, which you can buy at many online shopping websites.  The goal here is to adjust to an unstable surface.  Try the Bosu in a group and have some fitness laughs too!

Do you feel over worked and stressed out? You are never alone.

According to the American Institute of Stress, Americans (and us Canadians) are more stressed than ever before. Forty-three percent of adults suffer adverse health effects as a result, and 75 to 90 percent of adult visits to health care physicians are precipitated by stress-related problems.

Stress also causes approximately one million employees to be absent on any given workday, and is responsible for nearly 50 percent of employee burnout and 40 percent of worker turnover.

Enough bad news; lets look at the good news. There are a variety of stress management techniques that can be easily incorporated into the busiest daily routine. Here for you are 13 relieving choices. Give a few a try each week, and make these lucky 13 choices your healthy habits for relieving stress.

1. Stretching for a couple of minutes can relieve the muscular tension from stress. Lean your right ear towards your right shoulder, stretching the left side of the neck, next do the other side. Then look down, dropping your chin towards your chest. Slowing let your head roll to the right, then to the left, repeating a few times. Try including a few shoulder circles as well. This is so simple and when done several times a day, your range of motion will increase and you’ll be more relaxed.
2. Massage. Ask your therapist to use a calming essential oil like lavender or chamomile. Buy some of the oil and when you are having a stressful moment, put a couple of drops on a tissue and breathe into it deeply. You can also let the sent infuse the air with a diffuser. By simply smelling the oil works to relax you even if you don’t get the massage!
3. Laugh. Laughter actually changes our body chemistry, gives our immune system a boost and feels great too. When ever possible, try to smile and those around you will feel welcome in your presence. You have the power to choose your mood. If you are bold, you can find a private place and laugh for a minute or two. I am sure you will find yourself laughing at yourself,… but the result is that you will feel better. Share a joke or a moment that made you laugh, with a friend and co-worker. Feeling a little silly at times is good!
4. Self Talk. Close your eyes and keep repeating whatever phrases you need, such as ‘I am clam’ or ‘I am relaxed and peaceful…’ Maybe you need to tell yourself, ‘I am loved.’ (Remember you always have the power to choose your actions and reactions). Just try it.
5. Check your posture. If you are sitting, put your feet flat on the floor (thighs should be angled slightly toward the floor, put a slight arch in your lower back, gently push your sternum (chest bone) back and relax your shoulders. Take a few deep breaths and hold this position for a minute or two. You may begin to feel yourself slouch again after a couple minutes of not thinking about how you are sitting. Just reposition yourself. Good posture will relieve muscle tension. Build up a couple of minutes at a time until it becomes habit.
6. Go for a walk on the beach, in the mountains or around your neighborhood. Just 20 to 30 minutes a day can work wonders, both physically and mentally. If you have a dog, bring them with you and admire their passion for fresh air and life.
7. Decorate. Bring the outdoors indoors. Decorate your home with nature-inspired decor to help you relax and soothe the soul.
8. Hobbies. Take up an enjoyable hobby. Whether it's painting, playing an instrument, knitting, or fly-fishing, choose something that will force you to calm down and enjoy the moment.
9. Try Tai Chi, meditation, or prayer. By focusing on within, you'll acquire a proper perspective and better control over the anxiety-riddled external world. Even something as simple as reading for 10 min before bed will bring ‘you time’ to your life. As you are falling asleep, or driving in traffic, remind yourself of all the blessings in your life.
10. Hug your spouse. Kiss your children. Pet your dog. Laugh. Be playful ... spontaneous ... and have fun. Remember the times when it was just you and your partner before you had children? What about the sparkle in your child’s eyes when they did something for the first time. Life seems to pass us by, but today, take a moment to let those around you know how much they mean to you.
11. Abs Ball is a great replacement for your back stiffening office chair. Your core muscles will get a great wake up call, and those who enter your office may follow your lead. Take a few minutes before lunch and use your ball for a variety of body firming exercises.
12. Breathing is life! We can live weeks without food, days without water, but only minutes without oxygen, yet the average person breathes so shallowly that it is almost impossible to see. Sit yourself as mentioned above and take a slow deep breath in through your nose concentrating on filling up your lungs, from top to bottom. Hold the air in for a moment and then slowly exhale through your lips. Breathe deeply 4 – 5 times, a few times a day.
13. Listen to calming music. You may like rock and roll, hip hop, or house music but those are more likely to energize and speed you up then calm you. Using your sense of hearing to relax you is very affective. Try The Best of Sade.

Sexy Bonus! Something as simple as sex can make a difference. You will feel more relaxed, and will be burning calories in the process.

Remember that we always have the power and responsibility to choose how we feel about, and react to, events and situations that occur in our lives. This is our one life that we are sure about, so be good to yourself; no one can do it better then you!

Write down our goals and be specific. Don't just say, "I want to lose weight." A good example may be "To lose ten pounds by Oct, 1st". When we write down our goals, they become more realistic and easier to achieve, because they are more than just a random thought. Just like when you need to reach a new destination by car. If you don't have directions, you may never get there. Get a map and you will.

Write down what you are going to do to reach that goal. An example is: "I will lift weights and do cardio four times each week, and eat more protein." Having a plan, is like a map, and it will make your goal more attainable. Talk to a fitness expert at your gym, or begin reading magazines to learn more about how to reach your goals.

Take a 'before' photo of yourself today! This way you will be able to see exactly what you look like. Many of us don't want to have our photo's taken, but we need to face our physical selves straight on. Keeping the camera hidden is not going to hide the weight, it may only make your situation worse.

Get your body composition done, so you know your starting point. Every six months, having your body composition done is very helpful. When we are trying to gain or lose weight, the scale is not the best way to track our progress. The results from a composition tells us what kind of weight we are gaining or loosing, and what we are made of today.

Start reading fitness and bodybuilding magazines! Better yet, reward yourself with a subscription. From reading magazines such as 'Oxygen', 'Muscle Mag' and 'Status Fitness', I have educated myself on how to eat for a hard lean body!

Write down what you are eating and when. This is important because you will learn what foods are causing you to gain weight, or lose it. Plus when you are writing down your foods, it's much harder to record 3 brownies, so you choose not to eat them. You will find yourself more conscious about each food choice you are making, and you will begin to make healthier meals.

Eat 5 - 6 small meals a day, every three hours. When we eat often, our metabolism speeds up, and we burn more calories at rest. We also think better, have less stress, and have more energy. Since our bodies can utilize only so many calories at one time, eating more often and in smaller portions is the ONLY way to eat.

Eat until you are no longer hungry, NOT until you are full. *There will always be another meal! Keep busy in between meals and find other ways besides food to spend your time.

Work up to drinking at least two liters of water a day. One liter of this can be during your workout. At first you may find this hard, but your body WILL start to crave the water. Drinking water will help you feel refreshed, help relieve headaches, and curb your appetite.

Buy a Nutritional Almanac and read how many calories are in the foods you eat. As we grew up, we were not taught about foods the way we should have been. We were not taught about calories and the affects certain calories have on our bodies. Now it's time for YOU to take charge and educate yourself. I suggest reading 'Nutrition Almanac' Third Edition by Lavon J. Dunne. This book, along with the information found in various bodybuilding and fitness magazines is your school. The bell is ringing, so lets get to class!

Workout tips for Losing Weight

For toning and loosing body fat, train with weights 4 - 5 times a week, and do 20 - 30 minutes of cardio (bike, treadmill, strairmaster) AFTER your weights. You may work up to 45 minutes.

Faster results will be made if you do cardio in the morning before your first meal. For 20 - 30 minutes. You may work up to 45 minutes, and don't forget your water, and walkman!

By applying the information found in these Fitness Magazines and the Nutritional Almanac, you will have discovered the way towards the REAL YOU in 2001!

Sticking with your workouts and new eating plan!

Only buy the foods that you know are safe to eat.

Keep writing down your food intake for at least the first month, and safe these pages.

Have a friend take a photo of your every six weeks. Use each six week date as your 'mini goal'. Keep your photo's and food intake sheets in a binder so you can easily track your progress.

Post a motivational picture or statement, or even YOUR GOAL, on your fridge.

Go to the gym with a friend, and puch each other to keep up the great work.

Allow yourself a cheat day once a week, when you can eat what you are craving. On the next day, you are back on track. This ONE cheat day speeds up your metabolism.

Patience. Remember that it took you months or years to put the weight on, so you need to be patient and stay dedicated to yourself and taking it off.

There will always be another meal, but there may not be another life.