Are you tired of your loose caboose? Follow my tips and you’ll be tighter from tush to toe.

Everyone wants a little junk in the trunk, but little is the key word here. While some women are just blessed with curves others have to work at it. First things first let’s start with your diet. This is the most important step because you can work out all you want but it won’t do any good if you fuel up on the wrong foods. It’s important to flood your body with vitamins and antioxidants that will crush the free radicals that age your body. This is easy to say but hard to do. It’s tough to eat the recommended amount of daily veggies especially if you barley have time to cook. There is an easy fix to this dilemma and its called juicing. You can eat up to five pounds of leafy greens in one sitting and juicing removes the fiber in veggies so the nutrients will enter the blood stream at warp speed. An important thing to remember is to go raw in order to preserve the nutrients in your veggies. Spinach, kale, and leafy green goodness is low in sugar and high in polyphenols and carotenoids which protect the body from sun damage. Add some fruit to your veggies and get your daily servings of fruit and veggies in one sitting. Just remember to go raw and all natural. Make your daily dose of juice with fruit and veggies only do not add sugar like a lot of store bought smoothies do. If you must go with a store bought version be sure to read the label. Juicing is a great start to a healthier body. Making healthy choices can be hard but the benefits are worth it.

Once you have your diet on track you will need to add some tush tightening exercises to your daily regime to tighten and lift your butt. Butts are the new boobs and you don’t have to go under the knife for this lift.

Exercise #1: Get Down On All Fours

Wearing ankle weights, get down on your forearms and knees (similar to the hands-and-knees position, but you bend your arms and support your weight on your forearms instead of your hands). Keep your back straight and your head in line with your back so that your eyes are looking down. Keeping your back straight and leg bent, slowly swing your right leg back and lift your right foot toward the ceiling until your thigh is parallel to the ground. Your foot should remain flexed throughout the exercise. Hold for 1 second, then return to the starting position. Do one set with your right leg, then switch and repeat with your left. Don't arch or hunch your back during the exercise. This will prevent you from putting stress on your back. You can also make the exercise easier by doing it without ankle weights. If you don't have ankle weights, you can do the exercise with a light dumbbell held behind the knee in the crook of your working leg.

Exercise #2: The Dog Walk

Get down on all fours with your arms fully extended, your palms on the ground, your back straight, and your head in line with your back so that your eyes are looking down. Contract your glutes and, keeping your knee bent, raise your left leg out to the side at a 90-degree angle until it is parallel to the floor. (The position resembles a dog lifting its leg on a fire hydrant, hence the name Dog Walk.) Pause, then return to the starting position. Do one set with your left leg, then switch and repeat with your right. Remember, while doing this exercise, keep the rest of your body still; swaying back and forth can put unwanted stress on your back.

Exercise #3: The Side-Lying Side Kick

Lie on your left side, resting your head on your upper arm, and place your right hand on the floor in front of you for support. Bend your lower leg back for balance, and bend your top leg toward your chest, holding it in front of you so that it's parallel to the floor with your foot flexed. Keeping the rest of your body stationary and your top foot flexed, slowly straighten your right leg up and out at a 45-degree angle from your body. Pause, then slowly bend the top knee and return your leg to the starting position. Do one set with your right leg, then roll over and repeat with your left. Lift Tips Avoid swaying forward or back during the exercise; keep your body completely stationary, except for the working leg. You can make this exercise more challenging by adding light ankle weights.

Exercise #4: The Standing Press Back

Wearing ankle weights, stand facing a sturdy chair with your feet about hip-width apart. Hold on to the chair for balance and keep your knees soft. Keeping the rest of your body stable and your hips stationary, contract your glutes and slowly extend your right leg up and back at a 45-degree angle. Pause, then slowly return back to the starting position. Do one set with your right leg, then switch and repeat with your left. Resist the urge to bend way forward while raising your legs. Standing close to your supporting chair can help.

Your Workout Plan:

Perform the exercises 2 or 3 days a week (just not on consecutive days; your muscles need a rest), and you'll feel significantly stronger after just 3 to 6 weeks. After 6 to 8 weeks, you'll start seeing and feeling an improvement in your butt's firmness and appearance

Health and Fitness Fact sheet: 32 Tid Bits of Knowledge to Improve Your Overall Health

There is a plethora of information out there to help you lead a healthier lifestyle, but who wants to take the time to look for it? That's what I'm here for, to give you some health and fitness information.  All it takes is a few subtle changes to your diet or fitness routine to improve your overall health. Enjoy!                                           

Oatmeal, citrus fruits, and honey can improve sec drive and boost fertility. Oats produce a chemical that sends testosterone into the blood stream which increases your orgasm and sex drive as a result.  Vitamin c ups a males sperm count and vitamin b produces estrogen who his key for arousal and blood flow. 

Getting in plenty of fruits and veggies can help the body produce it's own form of aspirin. A study done by the Journal of Agriculture and Food  proved this. The test subjects ate fruits and veggies containing benzoin acid causing them to produce there own salacytic acid, the main ingredient in aspirin. 

Garlic can help cure athletes foot and Honey can soothe a hangover.

It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat. It takes a deficit of 3500 calories to loose a lb. 

Once an adult, fat cells can be created, but they cannot be lost – only shrunken. 

Eating late at night does not make you fat – overeating does.

The perimeter of the grocery store is where 90% of the healthy food is. 

Thyroid hormone output and exercise intensity are positively correlated.

Healthy levels of testosterone are good for both men and women. 

Unless you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories a day to loose weight. 

There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.

80% of people who begin an exercise program will quit.

The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic. 

Dehydrating a muscle by 3% can cause a 10% loss of strength. 

The more muscle mass you have, the more calories you burn at rest.

You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.

Consistency and patience are key to long term successful weight loss.

Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.

It takes about a 3500 calorie deficit to lose 1 pound.

Insulin and growth hormonehave an inverse relationship.

The average person can store 500 grams of glycogen.

Only fat and protein areessential macronutrients – carbohydrates aren’t (but that doesn’t mean you shouldn’t eat them).

Muscle glycogen is about 3 parts water to 1 part glucose.

The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.

You’re never too old to dosquats.

Weight loss is not a physical challenge – it’s a mental one.

You can eat anything you want and still lose weight – but weight doesn’t always equal fat.

You can’t target fat loss – fat loss is systemic.

Muscle does not weigh more than fat – it’s just denser than it.

0 grams of fat on a label doesn’t always mean there’s no fat in the food product.

Whole grain bread can be highly processed – pick one that has few ingredients.