Ready to Grow Those GLUTES and TONE those LEGS? Add this INTENSE BOOTY BURN and Tone LEGS Workout to your daily exercise routine for Incredible Perky BUTT and Sexy LEGS results! Start seeing results in as little as 30 DAYS! Join our free monthly challenges and get help with your nutrition too!
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Total-Body Benefits of the Intense Booty Burn & Tone Legs Workout
Personal Development is a lifelong process that helps you assess your life goals and upskills you to fulfill your potential. It allows you to be proactive and take charge of your actions. You may not always reach your objective, but you will lead a more fulfilling life because your purpose is defined. Personal development is a continuous lifelong process of nurturing, shaping, improving skills and knowledge to ensure maximum effectiveness and ongoing employability. Self-improvement can improve how you build relationships with people and will also allow current relationships to thrive. Being more self-aware will allow you to be more open with people. You will feel much more confident in yourself and be able to let people see you for who you are.
As life progresses, you are guaranteed to face a variety of circumstances, changing environments and new roles that require you to adapt to them. Personal Development will help you to handle the pressures that come with the continuous changes and challenges, so that you are well-equipped to excel in all the areas in your life. Personal development is an ongoing process of self-improvement either in your career, in your education, in your personal life or in all of these areas. It is about setting goals for yourself and putting plans in place to reach those goals.
It forces you out of your comfort zone! If there are areas of your job that you do not like, or are not good at, those are the weaknesses that Personal Development can help you improve on. Confronting these areas and improving on them can help to push you out of your comfort zone. This allows you to experience growth and to improve your skills.
It develops your strength! Personal Development not only helps you to improve on your weaknesses, but it can also help you to develop your strengths. By taking time to focus on nurturing and using your strengths more, you go from being good at something to being excellent at it. You can reach your potential and achieve great growth by developing the skills you are already good at.
It boosts your confidence! Making the decision to improve on your skills takes you a step closer to feeling more confident. Once you have achieved a certain goal, gained another skill, or developed a certain area of your life, you naturally feel good about yourself. The more you keep on developing in the areas of your life you are not confident in, the more you can boost your confidence!
It improves your self awareness! Personal Development is closely linked to self-awareness. It gives you the opportunity to take an honest look at the areas of your life that you need to improve. Through this process, you get to know who you really are, what your true values are and where you would like to go in life. Once you go through this process, you will improve your self-awareness and experience fulfilment.
Letting Go of Regret & Not Feeling Guilty : Try to forgive yourself and to not hold onto something. Regrets are an indication that you have personal standards for how you live your life, but it is all part of being human! Realize you did the best you could. When people look back at past situations, they tend to overestimate how much choice they actually had at the time. Consider it a teaching moment and use it as a learning point. Don't fixate on 'what could have been' in the past, but focus on the now and present! Think of regret as a signal to change and do something about it!
A few tips
- Name your guilt
- Explore the source
- Apologize and make amends
- Learn from the past
- Use your Affirmations
- Practice gratitude
- Replace negative self-talk with self-compassion
- Remember guilt can work for you
- Forgive yourself
What we can't change is the past, what we can change is the present moment! It's all about Showing Up! What was it you wanted to achieve today? Let go of anything that has not been serving you and let go of that self - guilt that you have that may be holding you back.
It's Ok! Just learn from it! Be aware that you can change and you can get better! The things that you did in the past do not define you they are just ' Moments of Growth'. How do we just let go of some of that guilt? Be Appreciative of the things that didn't go quite right.
It's all about the universe testing you to get that growth.
This week's Podcast will certainly help you with all of this and so much more! 5 Things You Are Currently Doing That You Should Let Go Of!
We Cover:
- Self Talk
- You vs You
- Believing in your abilities
Are you having trouble taking it to the next level in life? In order to move forward, you must close the door on what's holding you back. One cannot start the next chapter, new month or new year if you stay stuck in the old one. Listen now for 5 things you should let go of to take it to the next level in life.
We can help you with this on the 5 Day Better You Program
Intense Booty Burn & Tone Legs Workout! What are we doing in today's workout?!
Split Stance Squats : You need 2 weights for this and I am using 5 lbs, choose what you are comfortable with! Bring one leg up in front of the other and dip your toe into the mat. Take a wide stance with one foot forward and your feet about a foot apart. Keep most of your weight on your front leg and keep your chest lifted high. Your shoulder needs to be down and squeeze those glutes as you go down with the weights in your hands and holding them out to the side. Change to the other side and as your back leg comes down really push into that heel. This exercise really works to increase your muscle mass, so keep doing it in a slow and controlled way. Do a Squat Stance each time and your calf muscles will be On Fire!
The Split Squat is a unilateral leg exercise that increases lower body strength, muscle hypertrophy, balance and stability. Split Squats are GREAT for increasing lower body mobility. As you lower down into the movement, the weight of your body and whatever implements you are holding force a bigger stretch on your muscles. In addition to that your muscles have to work hard to push back out that deep range.
Alternating Lateral Lunges : Come to the centre of your mat and hold one weight in both hands central to your body. Take your body from side to side with one leg bent and one leg straight. Alternate each leg and each side for every rep. Take a deep breath in as you move from side to side. You need to feel your booty sticking out to the side as this is building your glutes and toning your legs!
This is a lower body exercise that strengthens virtually all of your leg muscles as well as your glutes while also getting your heart rate up to help you burn fat. When you step forward into the Alternating Lateral Lunges and bend your knees, you grip primarily with your quads and glutes. The main muscles worked by the side lunge are the quads and glutes, but the extra focus on the inner and outer thighs means it's an exercise you should have in your repertoire!
Weighted Sissy Squats L & R : Bring your feet up into a ball and squat back to one side. Keep your heels lifted up off the ground and hold one weight in one hand. Make sure your feet are lifted up and work on each side for 45 seconds. As you lean back squeeze your glutes nice and tight. Shake out those legs and take to the other side. Lean back, squeeze and come back up. Pull your core in tight and keep your ribs down. Your calf muscles should be on fire! Lean back and come back up all the way through, working your inner thighs and booty at the same time! You will really Feel the Burn with this exercise!
The Sissy Squat is a powerful exercise! Doing Sissy Squats strengthens your core as well as those front thighs. Sissy Squats are not only beneficial for strengthening and improving quad muscles, core strength but they are also great for improving the balance of the body. The positioning of the feet during the exercise makes the body above the knee and benefits body balancing incredibly!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Few things turn our heads like a killer round perky butt. We just can’t help but stare, we are obsessed by all of the hard work we know has been put into it! That’s why so many of us, want to know how to get the Best Butt EVER! So, if you really want to work a bit more on your booty then have a go at the 5 Burning Exercises for a Rounder Butt!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
