Its like a retweet... for a Blog!

Just a well-written article, from the New York Times, about the problems with labels' "serving sizes" being used today, often to confusion, and it really sums it up nicely...

http://well.blogs.nytimes.com/2011/08/02/the-problem-with-serving-sizes/

Booty Booty Booty Booty ROCKING ERRYWHERE!!!

No? Not so much? Hmm ok... Let's work on THAT! Here's some of my fave BOOTY POP exercises!

Lying Down Straight Leg Raise - Laying on your stomach. Arms to the side, palms down. Raise one leg as high as you can, while keeping your hip on the ground. Left leg, Right leg, Both legs = ONE REP!

Bridge One Leg Kick Up + Leg Drop - Laying on your back. Arms to the side, palms down. Lift left foot to the ceiling/sky & flex at the ankle, push right foot into the ground, so the hip is raised. Hold the hip UP, drop left heel to 3" above the ground, and raise again. Lower the hips. *Remember to contract the ABS to help stabilize! Do all the reps on one leg, and then switch to the other leg.

Bridge Hip Hammocks - Same body position as above. Both feet on ground, push into feet lifting the hips off the ground. Drop the right hip, pushing the booty to the left, swing (*like a hammock) the butt under so the left hip ends up down & the booty is to the right. Swing back to centre. Thats ONE REP.

Semi-Prone Leg Raises - (*Semi-Prone = on your side, palm down at chest height) Laying on Right side, raise Left leg 6-10" off the Right ankle (*you DONT have to raise the leg to 90degrees, a la Jane Fonda... after 45degrees, you're no longer helping the booty!) Do all reps on this side, Flip & repeat!

Weighted Split Lunge - Standing. Right foot in front, Left foot 3' behind (*ensure when knee is bent, it is NOT in front of the toes!); You can hold weights down to the side, or on the shoulder - do NOT rest on the hips!!

Sumo-Style Weighted Squat (*sumo = extra wide stance) - Legs as wide as you can have 'em with the feet planted firmly, think plié position! Weight held through the middle of the centre of gravity, between the legs, hanging down. Squat Down until the thighs hit 90degrees, hold for 3seconds and then raise up for a 3count.

One Leg Weighted Deadlifts - Feet shoulder-width apart (*depending on your balance, you can start with one foot BACK, and then work your way up to a T-position balance) Holding your weights in your hands. Hinge at the hips, keeping the back nice and straight, and come down until your hands are in line with the top of the feet. (*if you cant touch your toes, go as low as you can until you feel you need to round the back - stop there!) Down on a 3count, up on a 3 count. Do all the reps on one leg, and then switch to the other leg.

Feet-Together Weighted Low Squat HOLD - pretty self-explanitory... feet together go down LOW & HOLD! *Try it unweighted first, aiming for 30-60seconds, and then work up to weighted 60second holds!

You can use Dumbbells, or a Barbell, or even the Baby or the Dog for your "weighted" exercises!

Try 3 sets of 10 to 20 reps of each, either as a circuit, or one by one.

Oh yeah! Throw away those "As Seen On TV" padded Panties!!

Summer is for BAR-B-QUE!!

SUMMER IS  FOR GRILLIN'!!!
(*All right, to be fair, I live in Jamaica - it's ALWAYS Summer, but for those of you who AREN'T so Sunshine blessed... YAY! It's HERE! *confetties* *celebrations*)

Anywaytho... As I said, Its time for BBQ! Whether, this means Big hunks of meat smoked, or grilled, & slathered in sauce; Steaming grilled Fish & seafood with gorgeous Citrus drizzles and fresh herbs; or Beautiful char-grill lines on thick slices of Farm-fresh Veggies salt & peppered, and glistening with a trickle of Olive Oil, it all comes down to Clean Cooked PERFECTION (Author's note: I AM NOW STARVING!)

BIG NOTE :: "Traditional Bar-B-Que" (Southern-style, Butter-laden, Saucy awesomeness, that shows up on finger tips, white Tees and waistlines WILL NOT BE FEATURED HERE. *deep sigh*
Sorry traditionalists, I gotta stick to the clean eating code, and keep it Fresh, simple AND Summer-Photo friendly!

Anywho >> Here are a few of my FAVE outdoor meals!
----------------
Grilled Mahi-Mahi w. Zucchini Coins, and Charred Tri-Color Salad

* Heat Grill to Medium Heat

4x 5oz MahiMahi Steaks
Grilling dry rub - Sea Salt, Garlic Powder, Cayenne, Cracked Black Pepper, Cumin
2 TB Olive Oil
* Sprinkle over fish & set aside

2 Green Zucchini (*or Yellow Summer squash) cut into 1/8" coins
1 TB Olive Oil
* Place all coins in a Large sealable freezer Bag & add olive oil, shake so all coins are covered

2 Cobs of Corn - each brushed with 1tsp Olive Oil
1 Lg Red Bell Pepper - Cut in half & cored
2 Hearts of Romaine
1/2 cup Fresh Cilantro - rough chopped
1 Clove garlic - minced
1/4 cup apple juice
2 TB Olive Oil
Squeeze of lemon (*optional)
Salt & pepper to taste
* Place Corn, Sweet Pepper and Romaine on the grill until char marks appear
(NB :: romaine will finish first, pepper 2nd, Corn last - for "doneness")
* allow to cool & cut corn off the cob, dice pepper & small-chop the lettuces
* toss with minced garlic, Cilantro, juice, olive oil & lemon juice - add salt & pepper to taste

Place Zucchini Coins & Mahi Mahi steaks on grill while Veg are cooling - takes about 5mins per side for it ALL!

~ Serves 4! Plate & Enjoy!
-----------------

Summer Sweet Heat Salad

4oz Feta
32 medium Shrimp peeled & deveined (*tails optional)
1/2 tsp Cayenne
1/2 tsp nutmeg
1/4 tsp cumin
1/4 tsp paprika
sea salt/cracked black pepper
* sprinkle over feta & shrimp, set aside

1/4 Fresh Watermelon - rind off & seeded
8 cups baby Spinach (*rinsed & dried)
16 strawberries - rinsed & cut into 1/4s

1/4 cup orange juice
1TB honey
2 TB Olive Oil
2tsp fresh lemon zest
sea salt
* whisk together & refrigerate

* Grill Feta & Watermelon for 2mins on all 4 sides - remove, cool & cut into 1/2" cubes
* Toss with Spinach, strawberries & add dressing
* Grill Shrimps 3mins on either side (*until opaque) -- DO NOT OVER COOK!

~ Serves 4! Plate salad, top with 4 shrimp per person
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Bonus Recipe from @killfatme :: a #Paleo BBQ sauce (*I've used it on Chicken, its REDIC DELISH!)
Mix the following in a small mixing bowl. You will probably have some left over, so transfer to tupperware for refrigeration.

• One can of quality pure tomato sauce (i.e., no sugar or salt or garbage added)
• 2 T of red wine vinegar
• 1 T honey
• 1/2 T cracked black pepper
• 1 tsp white pepper
• 1 TB chili powder
• 1/2 TB chipotle powder
• 2 tsp sea salt
• A dash of garlic powder

Spice to your individual taste. You might like it more sour or more spicy or even sweeter..


ENJOY!!!

Sometimes I get creative...

This is one of my clients... Marc - what I love about him is no matter what I think up, he'll FIRST ask if I'm "serious" and then, DO IT - no additional questions asked. He's made great strides in his fitness over the 2years I've known him.

He's a VERY good sport...