by Cori Lefkowith | Jul 26, 2017 | Blog, Butt, Exercises, Mini Band, Workouts
The Mini Band is a great way to activate and burn out your glutes from every angle. Using the Mini Band, you can target all three glute muscles to really activate your glutes from every angle.
These moves will get your glutes firing to help tone your glutes while also strengthening them to help you prevent low back, hip and even knee pain.
Too often we get back pain and think, “Oh I need to work my low back. My low back must be weak.”
When really the issue lies more in the fact that we are constantly overusing our low backs to carry a load our glutes and abs should really be used for.
So to get your glutes firing using the Mini Band, try this Mini Band Booty Burner below.
Mini Band Booty Burner
Complete 2-4 rounds of each superset. Do not rest between exercises, but rest as needed between rounds so you keep feeling your glutes working. Regress as needed to so that your glutes continue to work to burn them out without your low back taking over. Beginners may need to start with fewer rounds while more advanced exercisers, or exercisers who’ve done this before, will want to do all 4 rounds.
Shorten this and just do 2 rounds of each if you are using it as activation before your workouts!
SUPERSET #1:
20 reps per side Mini Band Clams
20 reps Mini Band Glute Bridge
SUPERSET #2:
20 reps Mini Band Bench Abductions
20 reps Mini Band Reverse Hypers
Love this workout? Try my entire 28-Day Booty Burner System! Learn more HERE!
by Cori Lefkowith | Jul 7, 2017 | Blog, Recipes
I love healthy snacks that don’t taste “healthy” aka like crap. I like snacks that you can have around that taste delicious, satisfy your cravings while also helping you hit your macros.
And it’s even better if they are easy to make so you don’t add on to your meal prep and can even squeeze in making them during a busy, stressful week. (I love snacks you can make and even freeze for a few weeks so you always have something on hand!)
Because let’s face it…When you’re stressed and tired and bored…and simply want to eat, you’ll reach for whatever is around. Which most often ISN’T healthy. Because most of the time the healthy food we keep around when we are “on a diet” is well…not satisfying.
But if you can have something TASTY AND HEALTHY easily available, you’ll not only satisfy your cravings but also keep yourself on track.
That is why I love these Cinnamon Vanilla Protein Balls.
They are basically a one-bowl recipe. AKA you put all of the ingredients in one bowl, mix, roll into balls and eat! You can freeze them for a few weeks so you always have something around and they are easy to take with you to work or out and about if you’ve got errands to run.
So if you need a quick and healthy treat to satisfy those cravings, you’ll love these protein balls from my Macro Cycling Shred Book!
Cinnamon Vanilla Protein Balls
Servings 16 (1 ball per serving)
INGREDIENTS:
1 tsp Vanilla Extract
3/4 cup Gluten-Free Oat Flour (take oatmeal in a food processor to grind up)
1/4 cup All-Natural Nut Butter of choice
1/4 cup Almond Meal/Flour
2 tbsp Raw Local Honey
2 scoops Vanilla Whey Protein Powder
1 tbsp Cinnamon
***Note you may need to slowly add tbsp of water depending on the whey, oats and almond meal you use to reach the desired consistency.
First make sure to grind up oats in a food processor or buy oat flour.
Then add oat flour, almond meal, whey, cinnamon and nut butter to a bowl. Stir all of the ingredients together.
Then add honey and vanilla extract. Mix well again with hands until dough comes together,
If needed, slowly add a tbsp of water at a time until dough complete comes together.
Then roll into 1-1.5 inch balls and place on a cookie sheet lined with parchment paper. You can choose to roll in additional cinnamon and even vanilla whey if desired.
Freeze for 20-30 minutes then transfer to a ziplock bag. You can freeze them for up to 6 weeks!
MACRO BREAKDOWN:
1 ball
Calories: 108
Protein: 7 grams
Carbs: 12 grams
Fat: 4 grams
Looking to dial in your diet? Love the idea of a diet where no foods are off limits? Curious about Macro Cycling and how you can get the lean, strong body you want with a diet that fits your lifestyle?
Here’s more information on Macro Cycling –>
