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I apologize for the email this week with the link that was not downloading the guide properly!!
Download your “Holiday Survival Guide” NOW!
Can you believe the holidays are just around the corner? Crazy!!
In spirit of the Holiday Season, I would like to give you a FREE gift I created!
“The Holiday Survival Guide”
——> Click HERE for your Holiday Survival Guide
This 22 page guide will help you stay in shape over the next few months! It is filled with workouts, tips, and strategies to help prevent that dreaded holiday weight gain. The average person gains 5-13 pounds from Thanksgiving to New Years, so download your guide NOW!! Click the link below and print out your guide!!
I hope you enjoy and it is my way of saying THANK YOU for being such an awesome reader of my Fit For Life emails and for being amazing clients!
P.S Check out the awesome Holiday Gift ideas at the end of the guide!
——> Click HERE for your Holiday Survival Guide
Happy Holidays!
Stacey
5 Must-Do Butt Exercises
Who doesn’t like to improve their BUTT!
Here you go…
We all want a nice booty, right?
Incorporate the following best backside exercises in your regular strength routine and you’ll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.
1. Kettlebell Swings
Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you’ll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your “hike position” (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don’t let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at “attention” with your hands about chest height.
Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!
2. Lunges
Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don’t let your moving knee extend past your toes.
3. Step Ups
This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you’ll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.
4. Hip Extensions
Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you’ll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you’re reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.
5. One-Legged Deadlifts
One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.
In case you’re not a current member of our boot camp or kettle bell series, we cover all of these great exercises and much more! Space is limited. Call today to sign up! Kettle Bell starts Thursday September 1st at 6:30pm and Boot Camp starts Tuesday September 6th at 6:30pm at Rose Tree Park! Email stacey@fitforlifeptstudio.com or 610-358-2395 for more info!
Committed to Your Health & Fitness,
Stacey Cutler
When it comes to your fruits and veggies always choose fresh, raw or
hardly cooked. Raw fruits and veggies contain the most
nutrients and also require more calories to digest! Many say its too expensive to eat healthy and that my friends is BS! There are many ways to cut back and afford the healthy stuff! First thing is PUT THE JUNK FOOD BACK ON THE SHELVES!! Next visit a local farmers market instead of the supermarket for your fruits, vegetables and some meats!
I recently visited the West Chester’s Growers Market on the corner of North Church and West Chestnut streets in West Chester. The market is in full swing from May through December on Saturday’s from 9am-1pm with a variety of fruits & veggies and beautiful fresh flowers available for purchase from local vendors which are very inexpensive. I purchased a ton offresh cucumbers, beets, tomatoes, apples, plums, zucchini and squash all for under $15!! 
There are many local farms in our area. Another site I found, http://www.localharvest.org/ will help you find farmers’ markets, family farms, and other sources of sustainably grown food in your area, where you can buy produce, grass-fed meats, and many other goodies. All you have to do is put your zip code in the search box!! You can also find great CSA’s (Community Supported Agriculture) to support local farms. 
Once you try a local farm for your produce, I guarantee you will LOVE IT! Good Luck and send me some comments if you visit any of our local farms!! Ok, i am off to eat a juicy plum!!
Stacey
NEVER DEAL WITH THE FOLLOWING EVER AGAIN!!
JOIN STACEY AT ROSE TREE PARK IN MEDIA ON TUESDAY’S AND THURSDAY’S 6:30-7:30PM
ONLY $160 FOR THE MONTH
REFER A FRIEND AND YOUR NEXT MONTH IS HALF OFF!!
