A TIGHT BUTT AND “APPLE PIE”

“APPLE PIE”
Tis’ the season for Apple Pie! But, apple pie does not help my whole “get fit” mission. Here is a healthy alternative that I learned from one of my favorite fitness icons, Jamie Eason Middleton. Enjoy!

1 cup fat free cottage cheese (80 calories, 5g carbs, 15g protein)
1 small apple (55 calories, 14g carbs, .3g protein) *I like honeycrisp apples!
1 tablespoon cinnamon
1 packet, zero calorie, natural sweetener

Take the apple and cut it into about 1 inch cubes and place in a microwaveable bowl. Sprinkle the apple with cinnamon and packet of sweetener. Microwave for 1-2 minutes to soften apple cubes. Take 1/2 cup of cottage and mix into warm, softened apple, sweetener, cinnamon mixture.

TIGHT BUTTS
My favorite of all body parts to lift is my booty! If one thing could be tight on my body, I would chose the caboose. With that being said, here is an example of how I like to target the “moneymaker”!

Warm Up- 20 minutes on the Stepmaster/Stepmill
Leg press (narrow leg placement) 3×10
Leg press (wide leg placement) 3×10
Walking lunges 3×20

Weighted hip thrusters 3×12
Box or bench jump to squat 3×12
Single leg dead lifts 3×10 on each leg

Cable glute kick backs 3×10 on each leg
Abductors 3×15
Adductors 3×15

Note: Lift HEAVY! Press through your heels. Breath and Squeeze to a nice tush 🙂

Please let me know if you have questions on what these lifts are. I am more than happy to post videos and photos to explain!

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