Big Butt Gym Workout | BKBooty - YouTube


exercise 03242017

bike ride to the gym

  • 6 x 5 pec machine @ 135#
  • 6 x 5 dips
  • 6 x 5 row machine @ 160#
  • 6 x 5 low row machine @ 145#
  • 3 x 10 tricep press machine @ 125#
  • 6 x 5 seated press machine @ 210#
  • skipped the cardio

bike ride home

  • the gym workers received mini Reeses..
  • very breezy today with some fluffy white clouds
  • Peanut patrolling the carport

Quick fact. Ready?
Why bend your knees before jumping? This simple concentric contraction allows for storage of mechanical energy, and thus improves the force production for the following eccentric jump.

Alright here’s a little exercise for you guys to try out for your leggies. Head over to the smith machine and grab a step bench to stand on. You can use no weight except for the bar or you can put plates on the bar. I used 10 lb plates on each side. Start with your legs wide, toes pointing out (remember, you’re standing on the bench). Squat down, then jump or step your feet together into skier squat position. Squat down, step your right foot off the bench into a backwards lunge, bring your feet back together for another skier squat, step your left foot off the bench for a backward lunge, bring your feet together again for a skier squat, then jump or step your feet back to the starting position and repeat. I did this for 3 sets of 8 and my legs were on 🔥🔥🔥🔥🔥. You can superset this exercise with something like ab twists, a plank or banded kickbacks


care package


4 weeks til Boston, we’re tapering

Received this care package that I’ve been waiting for in the mail today, and just what I asked for inside!

15 miles in the park and around Buffalo this evening ahead of the Syracuse Half on Sunday.  Not sure how much time I’ll have to run tomorrow and it’s supposed to be wet, so glad to get in the miles today.  Was a little concerned about no speed work this week and not being rested, but then remembered that the half marathon will be the speed/tempo run of the week, and must remind self that this isn’t the goal race…so run it well, smart, and not be too concerned about time and placing…instead thinking of it as more of a romantic getaway…

@ fitness and health side of tumblr

I don’t really know much about exercise but I want to build up my core and my legs and ankles in order to transition easier into starting ballet. I also need to become more flexible especially in my feet, toes, ankles, hips, and arms.

I don’t have access to a gym at the moment, but I might in a few weeks or so. Anyways my question is are there any exercises I can do at home that will get me what I want and how often should I do them, and how long each time? I realize it won’t be immediate results, it takes time obviously, but if I don’t start now I’ll probably regret it later!


17.5 was a giant bitch. Walking off the floor from that I had my first asthma attack ever. I didn’t even know what was happening until other people jumped in to help me and someone gave me their inhaler. But here are some people who killed it and didn’t suffer like I did haha #crossfit #17point5

Made with Instagram

So I’m thinking of going to the gym tonight when I’m done work at 7 and spending 4 hours just walking on the treadmill. Partially bc I need to go tonight since I haven’t been there since Tuesday, and partially bc I need to beat @mystoryfortheaudienceoftheworld !!!!!! Every time I take the lead in our challenge, it lasts maybe 10-15 mins and then I’m shot down to last place…..this week, I’m determined to beat her.

And then after I’m done, I’m gonna get one of those chocolate peanut butter shakes again. Lol.

The 3 ‘Fat Loss Foods’ Sabotaging Your Results

Feel like you’re doing everything right on your diet plan but still not seeing the results you desire?

Many people find themselves in this position. They are working hard on their approach and taking care to follow their diet to the letter. But yet, something is amiss. The scale just isn’t going downward and they aren’t getting the results they were hoping for.

What gives?

Often, the big problem is not their effort or motivation. The problem is that they are letting certain foods into their diet plan that are sabotaging their results. Often these foods are designed to be fat loss foods but they really aren’t. Instead, they’re holding you back from success.

What are these foods? Let’s go over three foods that you need to cut out of your diet immediately.

Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters but little do they know they’re digging into pint-sized sugar bombs each time they eat a small container.

Next time you’re picking out your favorite yogurt, double check the sugar content. You might just find yourself surprised to know there are 15 or more grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll be taking in a number of unwanted artificial sweeteners, which can be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries.

Fat-Free Products

Next up on the list of foods that you want to get out of your diet plan are any products that are built to be ‘fat free’. These often state that they are fat free on the label and proud of it.

But ask yourself, if the fat is removed, what is added? Something had to be added otherwise these just wouldn’t taste good.

The answer to that is sugar. Sugar has often been added to these foods and is what is causing them to still taste appealing.

And, if you are trying to lose body fat, sugar is just as bad — if not worse — than fat is.

Protein Bars

Finally, the last of the foods that you need to be careful about including in your diet plan are protein bars. These may seem like a great option since they do contain protein and you’re probably trying to get more protein into your day.

But once again, you need to check that sugar content. Most protein bars are upwards of 15 grams of sugar or more per bar. Some measure in as high as 30 or even 40 grams of sugar depending on the calorie content.

In actuality, these aren’t much more than a glorified chocolate bar. While you can buy a few bars that do keep the sugar content very low (five grams or less per bar), you do need to search for those. Be careful about buying these bars.

So there are three foods that you may be currently eating that could be causing you some issues. Are any of these in your diet?

If you want to learn the two must-eat foods that will help catapult fat loss into high gear, make sure that you check out The 3 Week Diet which goes over the harmful and helpful foods for weight loss.