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GURLS Pump that BOOTY!

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I have noticed at the gym and on social media, that many females don’t get the respect of hard-training athletes like most men do. I would love to blame it all on you guys out there for being sexist and disrespectful, but unfortunately, I feel if we as females don’t get the respect we want from our male gym counterparts, it is largely our own fault. So many women have fallen victim to the mindset that we don’t have to train hard to get “Toned” Or maybe most think there are certain exercises that are MAN exercises and there are those that are “Girl” exercises. Let’s get something out of the way here – when it comes to changing our bodies men and women are the same. We can make our fat bigger or smaller, and we can make our muscles bigger or smaller – that’s about it. Men have the ability to do this on a much larger scale due to the hormonal differences. Women, if you think you are going to train your arms heavy and hard and wake up one day and have biceps like Arnold, you’re not.

The “Toned” look that we all desire is a result of increased muscle mass, and decreased body fat. Our muscles usually have to get BIGGER to achieve this look. In this article, I am going to share some of my views on how to get that athletic, yet “Feminine” figure that so many of us are after.

First off, what do we as a society look at and consider, “Feminine?” 36-24-36? Maybe not those numbers exactly, but that type of body shape still holds true with most. Now how do you make this athletic-looking, without detracting from the female shape? Each person is different of course, but choosing certain body parts to emphasize over others can really help here. For example, it seems acceptable for a woman to have round and shapely deltoids, but if the biceps and forearms, as well as traps, are too developed, it’s seen as “Manly.” So wisely choosing which body parts to maximize and which ones to minimize can go a long way. Here are my three key principles for looking strong, athletic, and yes, like a woman!

1) Maximize your shoulder to waist ratio. For those that have teeny-tiny waistlines, this could be very simple. Maybe just training deltoids first in your schedule is all that is needed. For those of us that are not 24 or less in the waist, this might take quite some effort. I feel deltoids MUST be trained first, very hard, and frequently to get the desired look. Back width also plays a big role in making the waist seem smaller than it really is, so it is a close second. Keep in mind that this part of it is exactly the same as what a bodybuilder would try to do, so one shouldn’t get caught thinking they have to do “Girl” exercises or feel restrained from doing heavy weights. I have personally been as high as 55 lb dumbbells for both overhead presses and laterals trying to get my delts to grow. I also don’t understand why most females don’t strive to do wide grip chin ups, other than they are hard. Don’t shy away from hard heavy exercises for delts and back.

“We are not going to get those perky round glutes by doing leg kickbacks and butt squeezes!”

2) Pump up that butt! How many women have said in the same breath “I don’t want my butt to get any bigger, but I don’t like the way it sags. As a woman I can tell you they mean they don’t want their rear to get any “Fatter”, and “Bigger” means “Fatter” in their minds. So many women have given in to the idea that it is just a genetic trait that can’t be changed. Well, guess what? Glutes are just like biceps – you guys out there know if you want impressive arms, you have to train progressively on certain exercises and force the muscles to develop. Girls, it’s the same for us. We are not going to get those perky round glutes by doing leg kickbacks and butt squeezes! We have to do exercises that allow for progression in weight and reps both. If you’ve been doing say walking lunges with no weight for the past year and still aren’t happy with the way things look from behind, you need more stimulation. Add some weight to the exercise and PROGRESS! You want the glutes to get bigger while simultaneously stripping the fat away. Have you ever seen a girl with a really tight butt and think it’s still too big? Probably not.

“I believe you are what you eat, and someone that eats 2000 calories of mostly protein, healthy fats, and complex carbs, will look much different than one that eats 2000 calories of crap carbs and greasy fats.”

3) Control your body fat! I will admit that a woman who is 20% bodyfat with no muscle, looks smaller and better in clothes than one with the same amount of fat and much more muscle. To have that athletic look, most of us end up in the 12-15% range. I will cover in detail my methods of fat-loss in upcoming articles, but in a nutshell, I will tell you to eat your protein and veggies. I believe you are what you eat, and someone that eats 2000 calories of mostly protein, healthy fats, and complex carbs, will look much different than one that eats 2000 calories of crap carbs and greasy fats. I don’t believe it’s about the numbers, it’s about the quality of the foods. Cardio is also a key element in body fat reduction and control. This is where people differ the most I’ve found. Some women can get by with 20-30 minutes 3-4 times per week. I often have to do 6-7 days a week and usually for 45-60 minutes each time. I have trained some girls that have had to do double sessions 7 days a week to achieve 12% body fat. So go with what works for you and your body type.

I hope you ladies reading this are ready to go to the gym and hit it hard and heavy. Keep in mind that heavy is a relative term, if 5 lb dumbbell presses are all you can truly do, push them hard and you will get stronger. In the process, you will earn the respect of those around you that are doing the same. It is not where you are at now, it’s about where you are going! And I hope that the guys reading this will show some gym etiquette to those ladies that may not be as strong as you, but pushing just as hard to get better.

Health & Fitness

Zuzka Light Full Body Workout

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Photos via IG @zuzkalight

Here’s a couple Zuzka Light‘s easy pace Stretch & Tone workout for Summer Shreds. Zuzka is one of the top influencers in fitness today and has one of the most gorgeous bodies in the world.


It’s nice to take your body through gentle exercise and give your muscles chance to recover and become even stronger.

Also: The Fitness Gurls Podcast: Christmas Abbott





I’ve been already getting great responses about my Keto Meal Plan from ZGYM members who have been following it – this plan is full of veggies, and healthy fats. Not too heavy in meat or dairy products like other keto meal plans out there so you’re getting real nutrition in while getting all the health and fat burning benefits of Ketogenic diet. Check out my Keto Meal Plan for supercharged fat loss at ZuzkaLight.com or just click on the link in my bio 🔝 . . #zuzkalight #zgym #zshredmealplan #workout #workoutmotivation #fitness #fitgirls #fitwomen #fitchicks #fitnessmotivation #coretraining #bodyweighttraining #abs #fatloss #weightloss #fatburn #stretching #stretchandtone #flexibility #bodyweight #ketodiet #ketomealplan #ketofatloss

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Health & Fitness

Eight Amazing Benefits of Teaching Yoga

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Every challenging occupation yields some sort of satisfaction, but the fitness professionals industry had an amazing 85% job satisfaction rate according to an Idea Health & Fitness survey.

Job Satisfaction
In the same survey, 98% of those interviewed felt that “My work gives me a feeling of personal accomplishment.” Lack of personal satisfaction is the most frequent reason why people leave a job. These statistics make it obvious that this is an extremely harmonious atmosphere to work in.

Also, check out: Danica Patrick has a strong Yoga game

For many of us who worked in the corporate world and shifted into the health and fitness industry, the energy felt in a health club, ashram, or wellness center is similar to being on vacation.

There’s always something to do, but the job itself is very gratifying.

Rewards of Helping Family, Friends, Students, and Co-workers

Your self-esteem improves as you find solutions for the pain management of others, ailments, fitness, stress management, positive thinking, etc.

The list goes on, as you continue your own journey of self-improvement, but the feeling of gratification you get from helping someone find the right path is beyond words.

You will always remember: That student who reaches their ideal body weight, the physically impaired student who finds that they, too, can live a better quality life, and the student who leaves your class without a headache or a backache they came in with.

Your Own Health
As a practitioner of Yoga, you have become more aware of your daily ups and downs. You monitor your breath, posture, moods, diet, and exercise on a daily basis.

As a Yoga teacher, you are setting an example to your students and teaching them to live a quality life. This path will enable you to live longer and live better.

There is no Shortage of Work
When the working world is in the “9 to 5” mode, you have many opportunities with Corporate Accounts, The Fitness Industry, Senior Centers, Medical Centers, Referrals, etc. This is when you to teach them, with any free time you have.

Once I became totally self-employed, there were more daytime off-site Yoga teaching opportunities than I had time for in a geographic area that has many active Yoga teachers and studios. One of my best students, who became a
Yoga teacher through our on-site program, inherited an area that I could no longer service due to time restraints.

The object is to contact them. This is where your post cards come in handy, if you don’t have a personal referral.

Continuing Education
Yes, learning new things keeps your mind stimulated and healthy. You will never tire of subjects to study, explore, and investigate. There are so many facets of Yoga, that one life span, is just not enough time to learn it all.

It’s not a race, but it is a journey. You will find friends, colleagues, and students who are on the same path. This makes giving, receiving, and sharing a wonderful thing along the way.

Time
You will have time to stop, think, breathe, relax, or meditate. You can always fill your plate beyond its limits, but you no longer have to.

You can determine whether or not you will be stuck in traffic during rush hour. You decide what hours you will work and what days you have off. You will come to the realization that your time is your own.

Independence
Everyone wants control of their own life, but very few achieve it. Being in business for yourself, can help you control your own destiny and that of your family.

Sure there are limits to what one person can accomplish, but it is better to try than to have never tried.

Success
No matter what you want, if you write down your short-term and long-term goals, you will make great progress toward them.

You should keep these goals in a place where you can see them daily and visualize yourself accomplishing your goals. You should be specific about time frames and ethical methods used to meet them. You can even use them in meditation.

Review your long-term goals at least once every season and every year.
Review your short-term goals daily. You will see yourself make rapid success in this way.

Lastly, goals do not have to be material at all. For example: You may want to start teaching Yoga in a year, and the following year, get a part-time Yoga teaching position. This type of goal setting is realistic and beneficial to mankind.

That is the key ñ If you choose a goal that will benefit others, you will surely achieve it.

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Health & Fitness

Stay Healthy – Learn To Meditate

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Wondering how people who live to be 100 with a great quality of life do it? In his book, “Aging Well,” Harvard researcher, George Vaillant, M.D., found out just what centurions do. They cultivate a sense of peace, well-being and maintain a positive attitude. How? Here’s one of their biggest secrets: meditation. What’s ironic about meditation is, it has just become known in the West as a healing technique, but it has been practiced for ages in the East. So in my quest to give you easy sensible ways to purify your energy, I’ll begin by defining meditation, then I’ll show you how easy it is to apply to your daily routine.

Also, check out: Effective Gain From Yoga

Meditation Defined
Meditational exercises primarily use the experience of the body and thought as a means to reconnect with the environment and its healing power. Meditation, when practiced frequently, has been proven to promote inner peace and wellness. Meditation is also a mental practice in which the mind is directed to one area, often the breath. It draws its energy from the human connection to nature and creates a sense of unity or one-ness with it.

This unit has been shown to increase communication with the spirit of the body. It has also been known to allow positive thoughts in and to stimulate positive physiological and psychological effects. Meditation techniques are easy to learn and can easily be incorporated into any lifestyle. If practiced regularly, meditation will bring balance to your body and mind.

General benefits of meditation and breathing exercises include:
– Deep inner peace
– Improved self-esteem
– Increased creativity
– Physical health/healing
– Reduced medical care
– Slowing/reversal of aging
– Reversing of heart disease
– Stimulation of the body’s immune system
– Reduced stress

I have found there is really no one right ways to meditate. Here are a couple of my favorite meditational exercises that will get you started. Remember, there is no wrong path here. Try these, or simply sit in silence for 20 minutes, daily. You’ll be glad you did.

Meditative Grounding Exercise
– Sit with your legs crossed in a comfortable (Indian-style) position with your hands relaxed on you lap. Close your eyes and imagine a beam of light dropping from the base of your spine through the earth and connecting you to its center.

– Allow this beam of light to expand in width until it is wider than your own body and envelopes it. This is your personal space.

This exercise places you totally in your body and reminds you that you are anchored to the earth. Remember, the more grounded you are, the more aware you are. Sense the presence of your higher self: listen to its voice.

Energy Cleaning Exercise
Now that you are grounded, it’s important that you cleanse this personal space. Often we collect other people’s energies and are not aware of it. We do this both through interaction with others and basic activities of daily living.

– To remove all foreign energies from your space, imagine holding a brush and sweeping away the debris.

– Allow the debris to fall to the ground and become washed away. Let the light from the previous exercise envelop your body and spread its healing energy to the edge of your space, forming a protective force field around you.

Cleaning out the area surrounding your body will keep you grounded, define your personal boundaries and declare your space. Then choose who and what you wish to enter you space, keeping disease and illness out.

Breathing Exercise
– Follow your breath as you slowly inhale through your nose and exhale through your mouth. Count with each exhale until you reach 10 then begin again at one.

– If you find yourself past 10, acknowledge this and begin again at one from wherever you are.

– Imagine your body’s cells being replaced with fresh, pure oxygen and positive healing energy from this power source. Picture yourself exhaling old cells, stress, illness and worries.

– Let your thoughts pass through your mind like drifting clouds. Let them in and gently let them pass through. If the mind should harbor a negative thought, refocus on the breath.

– Thank any persistent negative thoughts for coming into your mind then gently let them go.

– Listen only for the positive, pronounced voice; the voice of your body.

Retrieve Your Energy Exercise
Since foreign energy often resides in your space, let’s also assume that you leave energy in other places. After completing the preceding exercises it is necessary to re-energize and call energy back.

– Imagine you have an energy magnet used to attract your energy back to you. Visualize energy flowing back to you, filling your body with light, health and empowerment.

– Allow a few minutes for the process.

Journal Questions:
1. Record in your journal any problem or trouble you may be having ñ emotional, physical or otherwise. Let problems go and give them over to your meditation.

2. Do you notice solutions coming to you throughout the day? Do you notice with regular meditation that your body and mind are becoming calmer and clearer?

Ideas To Consider:

1. Make time for your spirit daily. Exhibit behaviors and self talk that show your reverence for yourself.

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