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The Perfect Gluts In Five, Four, Three…



Baby, got back? If not, no worries, we got your.. back. We came up with the most effective exercise for a perfect butt. And the steps are…

1. Stand Up

Straight feet hip-width apart with toes pointing straight ahead. Standing up allows you to reach further on your stretch and crunch.

2. Hands On Your Hips

This step will not only help you with balance but it makes your gluts work harder without the arm movement. This move makes your figure look better as well.

3. Take A Step Forward With One Leg

Are you already feeling the burn? That is the point. Switch legs when you can no longer take one side. This routine is slow, so if you are a fast pace exercise junkie, try an uplifting playlist to compensate.

4. Bend Your Knees 

Both legs need to be at the right angle. It is burning more and more, but trust us, it will be worth it. When wanting to quit, look at the picture in this post for motivation.

5. Hold

Hold in this position for 3 seconds, then step backward to the starting position, switch legs, and keep going. If you do this every day for two consecutive weeks you will start feeling the effect. You butt will be firmer and your legs will feel more flexible.

Health & Fitness

Is HIIT the Only Workout You Need?



It’s a few months into the new years and already your New Years resolutions have been broken or forgotten. And that’s to be expected. Most resolutions are made to be broken, it’s an aspect of shooting for the stars so you can land on the moon. But when these resolutions have to do with weight loss and exercise, breaking them might result in more than just a bruised ego. That’s why it’s so important to find a workout regiment that’s built for the modern life, and more specifically, your life. Most workouts call for carving out huge chunks out of your day to go to the gym. Whether it’s cycling, weight lifting, or
Zoomba, what should take and hour and a half can end up taking three or more hours out of your day. All the hassles and time drains add up, and going to the gym seems like an Olympic event in itself. As the starting cost creeps higher and higher it becomes harder and harder to make yourself go, no matter how much you want it.

What about a workout that compresses those hours of exercise into a convenient, time-efficient training regiment. You’re in and out in less than an hour and you feel better, healthier, and look forward to your next workout.

HIIT (also known as High-Intensity Interval Training) provides just that. It takes away out all the unnecessary junk and time-wasting rituals of other exercise regiments and leaves just the meat. A good analogy would be an NFL game. An average game can take hours even though there are only 13 minutes of actual playtime. HIIT takes out all the commercial breaks and timeouts, leaving you with just the workout. So can get in, get shredded, and get on with your day. The high intensity of this workout also provides its own unique benefits, not found in other exercise regiments.

Studies have shown that because it’s intensity, HIIT exercises trigger a much greater human growth hormone response. This facilitates both recovery time, burns fat, and increases muscle growth. HGH (as it is commonly known) is also colloquially known as the youth hormone. It’s used by Hollywood stars and beauty models to maintain low body fat and keep skin looking healthy and youthful into old age. A casual look at any beauty magazine or celebrity magazine will show the amazing benefits of HGH. But the real stuff can cost you thousands and can lead to unexpected complications. The best way to get HGH is to make it yourself, by engaging in strenuous exercise.

Part of the reason men age better than a woman is their maintenance of physical activity into middle age. When measured via blood tests, middle-aged men who are physically active have a much younger HGH profile than sedentary men of the same age range and it shows with their better skin, lower body fat, and higher energy level.

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Sports That Cheer You Up



Any bit of fitness helps our mood. Weights are fun, but there are a few sports that will cheer you up when you need it the most. We are talking break up and losing a job type of cheer. Before the athlete in you starts doubting these, give them a try and watch your inner sunshine come through.

1. Pole Dancing

Force yourself to go to a poll dancing class, specially when you don’t feel like it. The routines are full of challenges, which will focus you onto something other than your current problems. It also forces you to release sensuality you did not know you had. Worth the try. Promise.

2. Rock Climbing

Who is the boss? Who? You are!

Rock climbing is one of the most exhilarating experiences you should treat yourself with. It forces you to focus, to think, plan, stretch, climb, grab, sweat. One session and your problems will be history.

3. Good Old Kick Boxing

Overwhelmed by problems that seem to pile up? Kick them out of your mind, literally. Kick, kick, kick away, every worry, every feeling of sadness. Kick boxing is like fighting it out without the remorse. Trust us, you will not apologize to that big bag, you will thank it.

4. Hip Hop Dancing

We promise you this: you will have fun. Attempts to follow the choreography are up to you and your hip hop skill, but the fun is guaranteed. You will jump, move, shake, bounce and have the time of your life. The trick is to enjoy the music like nobody is watching you.

5. Trapeze 

Even adrenaline junkies have a rush of fear when on a trapeze. A beginners class will  be enough to rush troubles out of your veins. When the fear is gone and your body starts feeling safe, the experience is one of the most amazing you will ever have. It is basically flying (with a net underneath)


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Fit Gurl: Gisele Bündchen



She has been retired for a while and yet, Gisele Bundchen was the highest paid model of 2015.

The mother of two and wife of NFL superstar Tom Brady does it all, specially when it comes to fitness. She practices yoga one day, kickboxing the next. Thank you Instagram for the visuals!

@underarmourwomen #ruleyourself #iwillwhatiwant ????????

A photo posted by Gisele Bündchen (@gisele) on


A photo posted by Gisele Bündchen (@gisele) on

A photo posted by Gisele Bündchen (@gisele) on

I just can’t take it!! #love #yogapartner ❤️❤️❤️ Eu não aguento!!! #amor #parceiradeioga

A photo posted by Gisele Bündchen (@gisele) on

My kind of fun! ???? O que me diverte!

A photo posted by Gisele Bündchen (@gisele) on

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