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The constant pressure of sitting or driving for long period of time over the years can make your butt muscles shrink, which leaves nothing to hold up surrounding fatty tissues. Poor lifting habits, such as bending forward at the waist, also reduce butt muscle activity. Butt-lifting exercises can help reduce low back pain by providing more postural stabilization. Learn more about All-time Fabulous Butt Building Exercises, this week.

Yours in fitness,
Namita

It’s very important that you begin your healthier lifestyle with an understanding that there will be days when you will stray from healthy eating and exercising. Before you begin, tell yourself that no matter what happens, rather than abandoning your new lifestyle, you’ll resume your healthy habits as soon as you can; it is equally important that you feel confident, not guilty, about doing so. Whatever the temptation or obstacle is, keep in mind that it’s not wrong or bad to eat fattening foods once in a while or to miss a workout. Just remember to resume your healthy lifestyle. If you keep moving forward and you don’t let guilt and discouragement stop your program all together; you’ll eventually have improved eating and exercise habits.

 

Just get started 

Instead of worrying and complaining about how difficult it is, just get started. Rather than wasting your time and effort on excuses for not moving forward, just go ahead and get started. There are a thousand perfectly good reasons to delay, to procrastinate, to avoid making the effort. Forget about them all and just get started.

As soon as you begin, you put momentum on your side. And momentum is a powerful force to have working in your favor. As long as you're standing still, time and momentum work against you. Yet the moment you get up and get started, you turn that momentum around and put it to work for you.

The small effort it takes to get started will pay off many times over. Why just sit there when you could be getting wherever you desire to go? Why let time work against you when you could be using every moment to your advantage?

Even though conditions may not be perfect, now is the perfect moment to start. In an instant, whenever you decide, you can be firmly on the path to success and achievement. Just get started, then keep on going, and before long you'll have it done.

 

"A successful individual typically sets his next goal somewhat but not too much above his last achievement. In this way he steadily raises his level of aspiration.”

 –  Kurt Lewin (1890 - 1947)

Healthy Recipe

Soft Cornbread with Black Beans

Makes: 12

Ingredients:

• 3 Tbsp. canola oil, divided

• 3/4 cup finely chopped sweet onion

• Canola oil cooking spray

• 1 cup stone-ground yellow cornmeal

• 1 cup whole-wheat pastry flour

• 1 Tbsp. sugar

• 1½ tsp. baking powder

• 1/2 tsp. baking soda

• 1/2 tsp. salt

• 2 cups low-fat buttermilk

• 1 large egg, beaten

• 1 (4 oz.) can chopped green chile peppers, drained

• 1 cup defrosted frozen yellow corn kernels

• 1 (15 oz.) can black beans, rinsed and drained, divided

Directions:

1. In small skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook until translucent, stirring occasionally. Set aside to cool.

2. Place rack in upper third of oven. Preheat oven to 350 degrees F. Coat 9-inch square baking pan with cooking spray and set aside.

3. In large mixing bowl, combine cornmeal, flour, sugar, baking powder, baking soda and salt. In another bowl, whisk together buttermilk, egg and remaining 2 tablespoons oil. Mix in chile peppers. Add wet ingredients to dry and mix with a wooden spoon, being sure to reach bottom of the bowl to combine them fully. Do not over mix.

4. Mix in corn, 1 cup of beans and cooked onions just until combined. Spread batter evenly in prepared pan.

5. Sprinkle remaining beans evenly over top of batter.

6. Bake for 30 minutes, until cornbread is golden and feels firm to touch when lightly pressed in center and knife inserted comes out slightly streaked with moisture. Let cornbread sit for 5 minutes, then turn it out onto wire rack. Using second rack, or serving plate, flip cornbread to top-side up. Cut cornbread into 9 squares and serve immediately.

Nutritional Information:
Per serving:

Calories: 170 Kcal
Total fat 5 g (< 1 g saturated fat) 
Carbohydrate 26 g 
Protein 6 g
Dietary fiber 5 g
Sodium 310 mg

 Courtesy: AICR

All-time Fabulous Butt Building Exercises
 

Muscles appear to droop as you get older because you begin to lose muscle around the age of 30. This decline in muscle ratio leads to appearance of flabby muscles and loose butt and thighs, not a pleasant sight for any women. Well, who wouldn't like the appearance of a toned fabulous butt.

The constant pressure of sitting or driving for long period of time over the years can make your butt muscles shrink, which leaves nothing to hold up surrounding fatty tissues. Poor lifting habits, such as bending forward at the waist, also reduce butt muscle activity. Butt-lifting exercises can help reduce low back pain by providing more postural stabilization.

Acquiring that sought after shape and strength, requires resistance training. Look at all the Hollywood actresses that have hired personal trainers to push them through rigorous weight training sessions to acquire the butt and abs that produce that knockout physique.

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