How the DietBet Works

For those who have asked about our upcoming DietBet and how it works, this will help explain.

1. You weigh in and place your bet ($25).
2. You eat healthy and workout for 28 days to lose at least 4% of your starting weight.
3. You weigh out.
4. If you win, you split a part of the pot (earnings). All of my players in the past have won more than their bet which is great! Plus it is fun and super motivating :)

Plus you will have a super supportive community of others who are trying to reach the same goals as you and to help keep you accountable.

This will be the last DietBet I host for a long time since this year has a lot of busy coming my way!

So break out your clean eating grocery list (I have one for you if you need!) and get to grocery shopping. Let's make this year your fittest yet and start it out the right way.

Here is the link to join: http://www.dietbetter.com/games/55952

3 Kicks to a Perkier Booty

perk·y  (pur′kē)

adj. perk·i·er, perk·i·est

1. Buoyant and self-confident; briskly cheerful.

2. Jaunty and appealing; sprightly: a perky tune.

3. Small or firm and well-formed.

While some of us ladies want a bigger booty, there are some others of us who would rather add some perk instead.

Here are 3 moves that involve kicking to perk up or "lift" your buttocks without necessarily making it bigger.

1. Donkey Kicks

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
• Return to start position to complete one rep.

2. Lunge Kicks

• Keeping your abs tight, step back with your right foot and lower into a reverse lunge.
• Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg. That's one rep.
• Repeat with other leg.

3. Butt Kicks

• Keep your knees close together. Keep your torso upright. Do not lean forward. Quickly shift your weight to your right foot, bend your left knee and touch your left heel to your glutes, or as close as you can get. Lower your leg back down.
• Shift your weight to your left foot, bend your right knee and touch your right heel to your glutes, or as close as you can get. Lower your leg back down.
• Repeat this movement quickly, either moving forward slowly or standing still. Move your arms back and forth as with normal running.

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

Buy now

Bundle & Save BIG!

In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

30 Minute Buns & Guns At-Home Workout

Ready to tackle your buns and guns all in one home workout? Let's go!

30 Minute Buns & Guns At-Home Workout

Instructions: Complete 90 seconds of each move with 40 seconds of rest between each move.

1. Push-Ups
2. Dips
3. Plank
4. Burpees
5. Triangle Push-Ups
6. Arm Circles
7. Side Lunges
8. Wall Sits
9. Squats Jumping Jacks
10. High Knees
11. Calf Raises
12. Mountain Climbers
13. Sumo Squats

Push-Ups:

• Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
• Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
• Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.

Dips:

• Position your hands shoulder-width apart on a secured bench or stable chair.
• Slide your butt off the front of the bench with your legs extended out in front of you.
• Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
• Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Plank:

• Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
• Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
• Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
• Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
• Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
• Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Burpees:

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.

Triangle Push-up:

• Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.
• Straighten the legs into a plank position (harder) or keep the knees on the floor for an easier version.
• Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time.
• At the bottom of the movement, your elbows will naturally flare out to the side.
• Press back to start, keeping the torso rigid, and repeat for 1-3 sets of 8-16 reps.

Arm Circles:

• Start by standing straight with your feet shoulder width apart. Your arms should be straight out to the sides, so that your body forms a T.
• Slowly start by making small circular motions with both arms on either side. After a few repetitions of small circles, enlarge your circles and do the same amount of reps.
• Your end position should look the same as the start position. Breathe in and out, and release arms to the side of the body.

Side Lunges

• Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
• Clasp your hands in front your chest.
• Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
• Your lower right leg should remain nearly perpendicular to the floor.
• Your left foot should remain flat on the floor.
• Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Wall Sit

• Stand in front of a wall (about 2 feet in front of it) and lean against it.
• Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
• Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.

Squats

• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Never let your knees extend beyond your toes.
• Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
• Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
• Tighten your whole body when you perform the squat.
• Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
• Keep the upper body tight at all times.

Jumping Jacks

• Assume an erect position, with feet together and arms at your side.
• Slightly bend your knees, and propel yourself a few inches into the air.
• While in air, bring your legs out to the side about shoulder width or slightly wider.
• As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
• Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

High Knees

• In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
• Now do the same gesture with the left knee.

Calf Raises

• Stand on the edge of a step.
• Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.Rest your hands against a wall or a sturdy object for balance.
• Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
• Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

Mountain Climbers

• Start the exercise by lying face down on the floor.
• Straighten out your arms and then touch your knees down to the ground or floor.
• Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
• Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
• Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
• After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Sumo Squats

• Stand with your feet 6-12 inches wider than your shoulders and point your toes outward at around a 45° angle.
• Keeping your weight in your heels, slowly lower your bodyweight down.
• Make sure that your knees do not go over your toes.
• Lower your hips until your thighs are at least parallel to the ground (or as close as you can get), then slowly return to a standing position.

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

Buy now

Bundle & Save BIG!

In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

Lil Bums Cloth Diaper Giveaway

Today, I am reviewing Lil Bums. I have reviewed them a few times before and am so happy to be reviewing one of their newest prints!

But more about Lil Bums Cloth Diapers first!

 First of all, they offer high quality cloth diapers made with the finest bamboo which is great for baby's skin and the environment. And that's not all- THEY COST AS LITTLE AS $13 PER DIAPER! That is the best deal that you will find anywhere for a one sized bamboo cloth diaper. And can I tell you that the prints are the most cutest that I have ever seen in a cloth diaper? 

Don't believe me? CHECK THEM OUT!!

I was soooo excited to receive Lil Bums Cloth Diapers' new Elephant print which is made from a luxuriously soft minky fabric that is super soft, durable, and stain resistant.

I have been a huge fan of this brand for a long time so each time there's a new print, I absolutely cannot wait to get my hands on one! We have been using our Lil Bums cloth diapers for almost a year now and each have held up to their promises. This is the perfect diaper!

Also, this diaper has grown very simply along with my son as it fits most babies from 8-35lbs. We have not had any leaks with this brand since the gussets around the legs are tight and durable. This is super since my son is trying to walk these days!

Each Lil Bums one-sized cloth diaper comes with two inserts and are waterproof: 1 microfiber insert & 1 organic bamboo insert. They are as soft as can be!!

Now, for a GIVEAWAY!! One lucky mama will receive one (1) Lil Bums elephant cloth diaper! To enter to win, all you must do is follow the directions within the Rafflecopter below.

a Rafflecopter giveaway

To view the whole collection and to make your purchase, visit http://www.lilbumsclothdiapers.com/.

Be sure to sign up for their newsletter to receive a TEN PERCENT OFF coupon code for your first visit!!

The Lazy Girl's Couch Workout

Chances are that if you absolutely HATE working out you might need a little distraction. Yes, you are the type that inspired TV's in the treadmills. But don't worry, we aren't picking on you because, after all, you gotta do what you gotta do to get your workout in!

Here is a fantastic little workout that can be done, right inside your living room and on/near the couch, watching your favorite show.

The Lazy Girl's Couch Workout

Instructions: Complete 3 sets x 12 reps of each move. If you have time left over before the commercial begins, repeat the move once more or as needed.

Lunges: 

• Keep your knees aligned, front knee over your shoe and back knee pointing down.
• Watch yourself lunge with a side-view mirror. ...
• Keep your knees, hips and shoulders all facing in same direction -- forward.
• Think about how you are distributing your body weight.

Dumbbell Bent Over Row

• Kneel over side of bench by placing knee and hand of supporting arm on bench.
• Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
• Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal.
• Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Pistol Squat

• Stand facing chair or couch about 2 feet away.
• Place right foot on seat, arms raised at chest level, palms in.
• Keeping arms lifted throughout, lower into a squat as if sitting in a chair (as shown), being careful not to let left knee creep past toes.
• Return to start; do all reps; switch sides.

Incline Push Ups 

• Stand facing the couch. Place hands on edge of the couch, slightly wider than shoulder width.
• Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body.
• Push body up until arms are extended. Repeat.

Commercial 1:  Run in place for entire commercial.

Commerical 2: Complete crunches during entire commercial.

Commerical 3: Do jumping jacks for entire commercial.

Commercial 4 (if applicable): Do burpees for entire commercial.

Images courtsey of Self.com.