Hello all.
Thanks for joining me on the journey of getting a nice firm butt!
So some of us (including myself) would like a better looking behind! And little do most people know its not as much of a struggle as it could be seen as. Some people give up and get butt fillers which is perfectly fine but there is a easier and cheaper way to getting the booty you desire!
Im sure some of you if not all reading this have heard of the "30 day squat challenge" if you haven't heard of it basically you do squats for 30 days and get higher and higher and up your reps.
This is a great way to get the perfect firm butt that isn't saggy, isn't too big and wont batter and bruise your bank card!
Here is the 30 day squat challenge.
These are all different types of squats you can do when you're doing the 30 day squat challenge. I wont lie to you it is pretty tough at first. I do not recommend jumping straight in with the intense 30 day squat challenge is squats are completely new to you. You can easily make it a 25 day squat challenge and take 5 days to get used to the feel of doing squats regular.
Here is the 30 day squat challenge.
Day 1- 6 reps of each, 30 squats
Day 2- 10 reps of each, 50 squats
Day 3- 6 reps of each 2x, 60 squats
Day 4- REST, 0 squats
Day 5- 5 reps of each 3x, 75 squats
Day 6- 10 reps of each, 50 squats
Day 7- 8 reps of each 2x, 80 squats
Day 8- REST, 0 squats
Day 9- 9 reps of each 2x, 90 squats
Day 10- 6 reps of each 2x, 60 squats
Day 11- 5 reps of each 4x, 100 squats
Day 12- REST, 0 squats
Day 13- 7 reps of each 3x, 105 squats
Day 14- 6 reps of each 2x, 60 squats
Day 15- 5 reps of each 5x, 125 squats
Day 16- REST, 0 squats
Day 17- 9 reps of each 3x, 135 squats
Day 18- 5 reps of each 3x, 75 squats
Day 19- 7 reps of each 4x, 140 squats
Day 20- REST, 0 squats
Day 21- 10 reps of each 3x, 150 squats
Day 22- 8 reps of each 2x, 80 squats
Day 23- 8 reps of each 4x, 160 squats
Day 24- REST, 0 squats
Day 25- 7 reps of each 5x, 175 squats
Day 26- 6 reps of each 3x, 90 squats
Day 27- 9 reps of each 4x, 180 squats
Day 28- REST, 0 squats
Day 29- 12 reps of each 3x, 180 squats
Day 30- 10 reps of each 4x, 200 squats
So above is the original 30 squat challenge which took me ages to write out!
I would not recommend jumping right in and doing it if it is completely new to you. After a few days your thighs and but may hurt but then you know its working!
If you are new to squats i recommend taking 5 days and doing this.
Day 1- 10 squats
Day 2- 15 squats
Day 3- 25 squats
Day 4- 28 squats
Day 5- 30 squats
This will give you time to adjust to doing squats and could make it feel a lot more easier and natural for you to then go ahead and do the 30 day squat challenge.
It also works out your inner thigh and tightens so you're thighs will be much slimmer.
Keep motivated girls you can do it!
Love Jenna Eles x
Hello all!
Today is a post about getting a flat stomach and a quick and easier way to get there, Many people would love to have a flat stomach but a lot of people are unsure on how to get there. Having worked in the fitness and diet industry now for 3 years its become apparent to me on how to achieve any desired look you may be after.
The first thing anyone needs to get fit is some motivation. Without motivation you'll end up nowhere and sooner or later you'll eventually give up. I personally have found looking at your target is the best motivation there is. If you want to look a particular way then you need to be made aware of how it looks and how you can get there without being unhealthy. I am completely against anything or anyone who claims eating nothing will get you what you want because in all honesty it wont. If a flat stomach is what you're after then look no further i can help you!
Credits to "Fitness Junkie" "Mavrin" "SkinnyPerfect"
Looking at pictures or looking at someone who has your desired look will be the best motivation you can give yourself. In order to get to your goal being realistic is another part that will be in your favor. If you give yourself 2 weeks to get a flat stomach you're only going to put yourself down when you haven't accomplished your target. Giving yourself a little more time will help you concentrate and be motivated for longer.
I always tell people to give themselves around 3-4 months to get their desired look. Some people take longer because everyone is different. Some of you may be a size 12 but some of you may be a size 18 whatever your size is you can do it with a little help and the right motivation!
Here is a time limit for different sizes.
Size 8- 2/3 months
Size 10- 3/4 months
Size 12- 5/6 moths
Size 14- 7/8 months
Size 16- 8/10 months
Size 18- 10/13 months
Size 20- 13/16 moths
Size 22- 16+ months
The above are my experienced monthly limit i have seen people be able to get their flat stomach in.
Being patient and knowing what you want is also another quality that will favor you. Being inpatient will only set you back and bring you back more steps.
Here is a exercise routine you can use to get the flat stomach within the amount of months^ that are appropriate for you
50 Jumping Jacks
40 Crunches
40 Squats
40 Leg Lifts
30 Jumping Jacks
20 Bicycle Crunches
20 Squats
30 Leg Lifts
Run 10 minutes
^ The above fitness plan will be the perfect one for those wanting the flat stomach like the pictures shown above. It is a lot of hard work but no pain no gain! Jumping jacks are the best exercise for flat stomach as it actually works out all of your body. Your legs are moving your arms are moving and your stomach will be tensed naturally as you do them.
Another tip that actually helps flatten your stomach and work out your abs is breathing in. Im sure we have all done it when we want a photo taken! Breathing in and holding your stomach in actually benefits you! Its tightens your abs and keeps them put if you continue to do this your stomach will naturally shrink to that size.
I have been asked many times in my career what is the secret to a flat stomach?
There is no secret! The secrets is to stop cheating yourself and to stop telling yourself "i'll start tomorrow" START TODAY! Stop whatever it is that you're doing and do the above exercise plan and keep doing it until you've seen a change.
A lot of people think when trying to get a flat stomach you need to build muscle for the muscle to hold it in. Which is true. But you need to start off with cardio which burns fat after burning fat you can then do things like sit ups, weights etc, here is a few cardio exercises that help burn fat fast!
10-20 minutes running
Swimming
Running up and down stairs
Skipping
Jumping Jacks
Fast walking
Rocket Jumps
Tap Backs
Once you have burned fat you can then go onto the strengthening exercises like the fitness plan i made you guys above.
Being consistent and committed will be your best bet in getting that flat stomach you have always wanted.
Another workout that works wonders for the whole body is Zumba. Its a incredible workout and doesn't make you feel completely warn out!
Going to the Gym wont hurt either. 20-30 minutes on the treadmill will be in your favor!
Thanks so much for reading guys and girls!
Keep going and i promise it'll be worth the outcome!
Love Jenna Eles x
Hello all!
I am new to the blogging world i have now decided to create a fitness and diet 101 blog for those of you who may struggle in this particular area or would just like some guidance, I have been studying diet and fitness routines now for 3 years and have become very aware of the write diet and fitness for individual needs. I have worked with a lot of people who have come to me for advice on diet changes, the appropriate fitness for their diet and how they want to change their body.
The appearance of the body has become many people's main insecurity and most the time people dont actually know what diet or fitness will put them in the right direction to achieve their desired look at the end of it all.
Most my clients are younger girls who hate the way their body looks, Nowadays people say you should look a certain way and these girls believe they should look that way, This image they have in their mind is very very skinny, very very skinny can often mean very very unhealthy and can cause long life damage if you go to extreme measures to get skinny, Many girls i have worked with have starved themselves, made themselves throw up their foods, or have taken drugs to slim down. These will NOT work!!!!
Starving yourself may make you lose weight quicker but you will not be able to starve yourself for a long enough time for you to stay that size, The body typically needs food and cannot survive without it so if you started eating again whether you started eating healthy as you have starved yourself of food and nutrition the body will take whatever it is you've ended up eating and store it as fat which will them make you pile on more weight then you probably started off with.
Making yourself throw up will also not work! It is actually very dangerous to make yourself throw up. Everytime you go to make yourself be sick stomach acid is coming up also which will burn the lining in your throat which could lead to throat cancer which you do not want! It can also make you bulimic which is a eating disorder which is binge eating and consuming a large amount of food in a short time then throwing it up.
Taking drugs or drinking spirits such as vodka will also not make you lose weight, Taking drugs and drinking spirits will put yourself in danger and is a no go if you want to achieve what you want your body to look like.
Eating the right foods and being consistent with exercise will get you the body you have wanted. Anything that states starving yourself will work is completely false and will lead you in the wrong direction! If you're wanting to loose weight here are a few things you should cut out of your diet and some foods you can replace them with..
FOODS TO CUT OUT!
- Crisps- Unfortunately a lot of people love to eat the potato snack as they are delicious but eating them will not make you loose weight they will do the complete opposite for you! so stay away from crisps and replace them with something that is crunchy like crisps maybe a apple or vegetable crisps
- Bread- this is a very important food that should either be cut down or cut out of! Especially white bread is full of stodgy fats and calories which will end up making you put on weight.
- Sugary foods and drink- Things such as sweets, chocolate and fizzy drinks should be cut out you can easily replace them with something that has natural sugars like apples, strawberries, you can replace fizzy drinks with fizzy water which does not have any calories or sugar in them.
There are a lot of foods we eating not knowing what they have in them, A lot of people enjoy eating their crisps chocolate with their can of coke next to them but if you have these in your diet the best thing to get nearer to that gorgeous figure you want is to get rid!
Also drinking a lot of water can help you to lose the unwanted weight, Water is perfect because it has 0 calories! It also makes you feel more full so you will eat a lot less
Before i started studying into eating and fitness my diet was horrendous! I would eat whatever i liked and whenever i liked. I will show you my diet from 3 years ago then i will tell you my diet that i have had for 3 years.
DIET BEFORE!
Before i was pretty bad with eating all the wrong foods, all the unhealthy foods taste the best i thought, and they actually made me feel full. a salad would not do that for me! I was a size 10 which isn't even big at all! Its actually very tiny and even though i didn't hate the way i looked i knew i could change a thing or two about my eating which i later on did! It wasn't about looking or feeling "fat" because i didn't but the more and more i ate the wrong foods the more and more i could see me going up a few sizes. My goal was to be a size 8 i didn't want to go any smaller because that would of been unrealistic to achieve so this was my diet back then!
Breakfast- I normally skipped breakfast which is a bad habit to get into you must always eat breakfast! or i would have 2 slices to white bread toasted with ham and cheese.
Lunch- White bread sandwiches with ham a chocolate bar, a packet of walkers crisps, a cup cake, and a piece of fruit which i never ate
Dinner- Most the time i would have a home cooked meal which is so much better for you then eating microwave meals or take outs i would usually have a roast on sunday and other home meals in the week.
Snacks- I used to eat a lot during the day as in snacks, they would be crisps, chocolate, pot noodle, pasties, biscuits, ice creams
MY DIET NOW!
Since ditching the bad diet 3 years ago i have now reached my target i reached it in 4 months of eating better and exercising often,
Breakfast- I always try to have a source of protein in the morning i normally have egg white with wholemeal bread or i will have a smoothie
Lunch- Chicken salad
Dinner- Chicken or Fish as they are good protein and actually taste nice! I love having salmon, haddock, tuna etc i would have that with either boiled rice or a jacket potato
Snacks- Fruits such as apples, pineapple, grapefruit, raspberries, sellary sticks
I am now the size i wanted to be 3 years ago and have been since that day. I am a size 8 and can actually fit into size 6 clothes without being unhealthy and starving myself.
Fitness also plays a big part in loosing weight which i will be doing a post on very soon!
Dont threat girls you will get the body you want but the right way! For updates of my fitness and diet posts make sure you follow my blog and play it right girls dont go to stupid measures to get the size 4 body! I am here to help :)
Jenna Eles x
