Grow Booty: The secret to getting glutes

booty
Do you want to get a lifted, round, peachy booty that salutes?  Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough?
It’s important to know is that building glutes takes time and you must eat to get gains.
The process is not a  Pinterest 30 day squat challenge. It’s not a 6 week make over. It’s a long process with a lot of hard work. This is my growth from nearly 3 years.  Picture 1 is from my show in 2013. Picture two was 34 months later.  I am 100 percent happy.  I am a 50 year old woman who has put on muscle. I have worked hard for these gains. I ate a lot of good food and quite a bit of Captain Crunch Donut Cereal.  And if you didn’t know.. we are IIFYM so we eat what we want to grow that booty.
insta
Instagram Lies
Do you need to ground yourself from Instagram? Are you feeling low because you don’t look like the Insta famous and their  dumb Shredz asses?  Do you feel like your changes should come over night?  Of course you do feel that way. I do too!  We have to stop and remember that we are natural body builders!  We have to eat the right amounts of macros for bulking/growing. Companies like Shredz are making lots of  money off photoshopped images. You must understand that glute implants, photoshop and other trickery are going to be used in marketing  because everyone is looking for a quick fix. Don’t fall for this!

Cutting grows nothing!
One thing to remember is:  You are NOT building muscle in a deficit. I compete every year which means I am cutting (active fat loss)   and losing some muscle for roughly 20 weeks of each year. If I were to build for a solid year, I might have gotten here sooner.  If you live in a deficit of calories so you can ‘stay shredded’ chances are you  aren’t really shredded plus you probably  haven’t been in the caloric surplus you need to build muscle.  EAT!

Training 
Since January 2016, I have put the hurt on my glutes and trained in a new fashion. I am moving out of the bikini category into Fitness Model in my federation UFE.  UFEshows.com.  I want more of the Oxygen Magazine look anyway.  I used bulking macros for myself and many of my clients at the end of 2015 as we prepared for this spring season of cutting.

Jax
jax1

Jax started on my team  late  in 2014 in a size xxs in VSPINK. She grew that booty and placed in the top 10 out of 55 girls in NPC . She took another year, ate and lifted and is about to rock NANBF. Look at those booty gains. Jax was eating over 400 carbs a day this winter.  Pasta is her favorite.  Jax is a busy mom of 2 little girls and works 40+ hours a week! She knew what she had to do and she did it!  She built what she wanted!

InstaFAKE
Oh, hey.. there was no waist training, detox tea, magic supplements, magic wraps, gels,  lotions.No Kardashians were involved here. This was just science. Bad ass science, lifting heavy shit and great food.   If you were looking for the secrets.. this was it.

More….
Meet Ashley

Lovely and so sweet, Ash joined my team in late 2015. These are  her  booty changes in just a few months.  She just took 2nd place in her  first NPC show.
ashley
Her judges comments said she was spot on in her conditioning and physique!  The last picture is just 10 days before her show. Ash was willing to eat to grow even when it was hard! She lifted like a rockstar and when we cut her down.. bliss!
Her food favorite was Oreos!

Rowan
row
Rowan is an amazing athlete.She is truly gorgeous inside and out! She started with me in July of 2015 and the March 29 picture is just a few days before she hit the stage with OCB.  She was willing to eat and grow!   She loves pancakes!  Oh.. how did she do??

rowan
Three wins for Rowan!  Oh boy, did she eat a lot of food in those months before we cut hard. No bro food.. She ate what she wanted. She put the work in and it paid off. She is now taking a full year to build for her next  NPC show in 2017. This athlete is on a mission.

ashley1
Our Sleek Bikini Team mate Ashley put the work in. She ate food. No starving here.
This booty transformation was awesome!!  She nailed her  macros.

You can do it
If you have a goal to build your glutes.. dig in and commit to the time and macros it takes to do it. You have to be patient.  You must stop comparing your results to  others. You must be willing to eat in a surplus to get gains and you might feel fluffy!  So what. Get some stretchy pants and rock them!  We get it. We are here to support you! Three cheers for strechy pants!

My blog has so many of my glute moves here but if you need help… I can help you!
If you are a competitor looking for a team home, check out SleekBikiniTeam!  We might be a good fit.
I wish you success in your competition!
t

Booty Builder: Single Leg Glute Bridge Foot Elevated

Glute bridges of all kinds are badazz for creating round booties. All competitors and fitgirl followers are deeply skilled at thrusting for a peachy booty.

This version takes it up a notch.  

We use this in my studio and do 50 per day each leg.  No one likes them. Not even me. You are wishing you were somewhere else, that’s for sure.  Ok ,so why do them? Because you get some extra activation by elevating that weight bearing leg.  The med ball is unstable so that makes it even more challenging.

Things to remember.
1.Press through the heel.
2. Squeeze as you come up.
3. The ball should be pretty close to your glute but you can experiment to see where YOU feel it best.
4. Your hamstring is engaged hard here. Good to know!

Modifications: Put your foot on a bosu, or a couch cushion, coffee table. If you are at the gym, you can use a bench but the ball is crazzzy.

I hope you incorporate this into your training for a perfectly peachy booty.
xoxo
t

 

 

Glute Builder: Single leg press


I’m competing Halloween weekend this year. I am determined to get my legs hard and my glutes are always my trouble spot.

I was looking at my training pics from 2012 and I have been able to get some  gains in that area but you know.. it’s a never ending pursuit.  Let’s just say, I’m hitting them harder than ever . I actually want them to be hard this year because I’m no longer bikini.

I like unilateral leg work, every other week or so. I try to mix it up. The single leg press is one I can really feel .  However, this sled is too heavy for me to get a full range of motion.
My legs are long so it’s already a struggle to get my knee close to my chest. Today, I was able to get my reps in by balancing the toes of my other leg on the sled. This allowed me to get a little assist at the bottom of the lift. It doesn’t look like I’m going very deep but on the push up, I’m feeling it like mad in my glute.

I did 90 minutes of legs today with focus on the glutes/hamies and 30 min of cardio.

So here was another version of single leg press if your machine would allow you to hit this angle. I have some interesting food angles on this one.

Good luck in your training!!

t

Boss workouts:Booty builder

This workout is one of my favorites for competition training.
I do this on my big leg day.  I set the big leg press up with 4 plates. Yeah, I can lift a lot more than that but this one is a volume set so I keep it on the light side-you know.. like Luke Skywalker.

10 leg presses
+
10 pop squats
10 rounds

Of course, you can use your regressions and cut the sets down and lower the weight.
If you don’t have a leg press, you can rock the power cord version which will burn like
Hades. Just saying.

I wish you well in your competiton! Keep pushing!

 

 

 

Boss workouts: Fat Shredding Plyo

Plyometrics: What kind of fresh hell is this!?

Plyo has great benefits. It’s good for your heart, it builds lean, sexy muscle.
I for sure use it for prep!
This series is pretty freaking tough.
Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of wide tuck jumps.
Tuck jumps are the hardest for me.
I also did a variation with a box jump instead of the tuck jumps. There is no other fire. You have to push.

So get to it and let’s see those glutes!

Competiton 101: What to expect backstage at your show

backstage3
If you don’t have a coach to pin numbers on you, someone will help you!

Doing your first show is quite an experience on it’s own. Do you wonder what it’s like  backstage?
Here are a few behind the scenes secrets.

backstage1
This venue is always spectacular. Great promoters. Great Show! Backstage is HUGE and the pump area is huge. Huge mirrors. Love

pump
The pump up weights are sick at this show. Tons of weights!

It’s crowded.  The usual protocol is for competitors to be collected backstage about 1 hour before their class is to go on. Sometimes you will be seated in the auditorium with your class and a handler  will direct you backstage when it’s time. Sometimes you will be left to roam until it’s time to head back.  I’ve had clients be required to stay in the backstage area for the whole day. It’s a long day anyway! LONG

fun! sitting with my team mates
fun! sitting with my team mates

Will my coach/husband/friend be allowed backstage?
It depends. Some shows allow a ‘helper’ pass.
Some shows don’t allow anyone backstage.
Some shows require coaches to purchase a coach pass. If your coach is online  or you don’t have anyone, someone will help you glue your suit and pin your number on. You will find out all this information on the promoter’s website or at your competitors meeting.

When you are in the backstage area, you will see
Tanning tents: Touch ups  and glossing by the onsite vendors. Some glue suits, some don’t.. FYI.
Pumping up: Some pump up areas are very extensive with lots of dumbells . Some are minimal. Bring your own band, just in case!!
Suitcases, bags, purses, gear all over the place.  Everything you need will be with you. I have a rolling bag.  I prefer to roll so I don’t have to hoist a bag over my shoulder and mess up my tan.

Competitors posing. Practice walking and holding poses so you are warmed up.
backstage4

Things to look for:
It’s slippery.  Oil is slippery! If someone glosses with cooking spray (OMG) or baby oil.. (I’ve seen it) it’s a hot mess.  Some venues put down paper for you to walk of so you won’t slide.

Food. I’ve seen trays of cookies, cakes, huge tables of food wonderfully supplied by your promoter.
I don’t touch it! I am too OCD for tanned hands to be all over it. That’s up to you.. it’s probably going to be there. You have a long day, bring your own food!
backstage5
This was the backstage area at one show. It was so small only a few people at a time could go back  and pump up.
backstage2
You may see people in your show who forgot to train for a show. Just sayin…seen it a lot.  It’s real.

Lining up to go on stage:
While you are in line, stay focused. Not the time to be chatty. I’ve met some super awesome  ladies backstage and a few who were focused on sabotaging. If someone randomly tells you  you are doing quarter turns, when you know  it’s half turns.. Don’t listen!  If you are nervous, you may fall for it. If you have worked with your posing coach, then you need to do what they tell you. Do what you practiced.

If someone says there  is a change in the T Walk, tell your coach so they can verify. That could happen, due to time.

If you see oil from the body builders on the stage, don’t step in it! T walk and posing on stage is not at all like in practice. Most stages are much bigger than you probably imagined. Lots to think about.

This happened
One of the stages had ‘grates’ at the front. Definitely avoid that!
One stage had feathers and baby oil all over it from a bodybuilding routine.  You never know!!

T Walk/Stage
You may or may not be able to hear your music during your T Walk. If the promoter plays house music, you’re pretty much going out when the last girl is leaving the stage.  I hope you practiced your posing without mirrors!
It is sometimes hard to hear the judges also during judging. Be mindful and focus on their cues. No one told me it’s hard to hear. I’ll save you that embarrassment.

Stage Ready: You are being photographed/filmed every second you are on stage. You can be seen from the side of the
stage. If you are slouching backstage, thinking no one can see you.. THEY CAN. If you are in line,  know you are on camera.
When you get your video back, you’ll see who looks like they were on point. Let that be YOU! Likewise, if the girl  next to you is pulling out the stripper moves don’t change gears and follow. Stick to what you practiced.

Other stuff.
What is check in?
hotel
Sometimes we check in the night before a show. It’s usually at the host hotel.  You will turn in your information packet . They will ask you to write a little ‘thank you to your people’  blurb so they can read it while you do your T walk.

Advice: Type it, print it and staple it to the page. I was so carb depleted.. my handwriting was  a mess. I over think everything.
You will also get your Number to pin on your suit.  You might get your goody bag of gifts too.
You will be able to see the list of competitors in your class. Take a picture of it! You can send it to your
coach or team mates or your mom.  That way you know the order of the show and how long your family will have before they ‘have’ to get there to see you.

If you are scheduled and it’s required you might do your polygraph then.
Don’t sweat the polygraph. Just answer the questions. You’ll be fine. Bring cash.

Competitors meeting
You’ll for sure need to be at the meeting. It might be the night before or in the morning  before pre-juding starts.  You will have already been up and probably in hair/makeup/tan if you are in the first classes for pre-judging.  The promoter will go over how you will queue up and cover things to help the show go smoothly. They may remind you again of the poses and how the judges want to see them.

Attitude: From my dear friend and seasoned  body building competitor, Lisa B
“Just don’t forget the attitudes some will experience backstage not everyone is friendly. It is a competition and even if it truly is building a better you there are people that are not chatty lol Don’t take it personally just do your thing!! Go out like you are the winner cause it will show confidence and just because someone else might to you look better they might suck at posing etc so go out with class and for god sakes smile!!!”

Sportsmanship: You will see various levels of  acceptable conduct from competitors and coaches alike. I have seen coaches promise PRO cards to novice girls then have crying messes backstage when they don’t place.  I overheard a coach tell his girl, who took third place, that he was going out to the coaches table  and “bust some heads”.  You never know who will show up that day. You need to be your best on stage and off stage.  Crying because you lose a bikini competition is short sighted and reflects badly. Don’t be that girl. PLEASE!

This happened: The above girl, refused her third place trophy and refused to submit a urine test. She is now banned in that federation. When 30 girls compete and only 5 place.. someone doesn’t get a trophy! We are not five years old!

Poaching: I’m adding this just to make you aware of unscrupulous coaches who will take crying competitors and promise them pro cards if they go with them. I’ve seen it with my own eyes over and over. Coaches I actually thought were good people are unethical. Poaching clients is unethical.  If you need help selecting a new coach, read this blog post.

Good luck!!
Do you need a coach? I’m accepting applications for my team! 🙂

SleekBikiniTeam
SleekBikiniTeam

Boss Bootywork: Hip bridge burnout

These are body weight moves you can do often to keep working on your peachy booty.
They don’t look like much, but they really burn. Repeat with me.. “stay in your heels!”
See how I pull my toes up? 🙂

The secret weapon is marching with your feet up on the bosu or bench. You can also have
your back on the bosu and march too. The movement just burns like nothing else.

Any of these moves can be done with a band or HipCircle around your knees for super
glute activation.

Hey! I’m accepting applications for SleekBikniTeam for the 2016 season!
Check out my site and see if we are a good fit!
sbt

Booty Blaster : Smith Machine Burn out

I’m 4 weeks from my show. I spend a lot of time fine tuning my glutes. Hopefully, once I get leaner I can see the work I put in last winter. On a cut, you aren’t building.. sorry.. but we have to push hard to maintain the muscle we have.

I work my glutes/lower 3 days a week. This one is a huge burn. I finished my leg workout with this today.

Key points.

1.The smith machine is weighted as  heavy as I could handle for this.
2. I’m pressing through the heel in the standing leg.
3. Hips are pushing to the back wall.

I can feel my glute as I pulse. It’s on fire.

Moving my other foot to different spots gives variations to where I feel the work.
When my foot goes back, I feel my quad in the standing leg more.
Try it.

Bikini Competitior Secret Arm blaster

This move is one of my favorite burnouts! It uses my red versa loop (amazon.com from Power System).
If you cannot get into the knee plank version I show here, you can press your hips to the back wall so you are more table-top.
The pattern you use is up to you but keep the band tight at all times.  It’s sloppy to let it get loosey goosey in the middle. You will receive the benefit of the time>under tension style of training.

Many clients use these bands but miss on the great benefits because they let the band slack.
My brides and competitors love this one. You know what? If your arms are tight… you look young! No droop allowed!!

See how you do!! Good luck

xoxo