27 Aug Take The 7 Day Butt Lift Challenge
7 Day Butt Lift Challenge!!
True or False? Your butt could use some lifting? I don’t know about you, but I like my pancakes cooked in the kitchen and NOT on my backside. Over the next 7 days I am going to be sharing with you, a fun workout challenge designed to help you tone that tush and lift that BOOTY!
Keep in mind, you WILL be toning up that booty, but to get maximum results, it will take overall body FAT LOSS and that where you will REALLY see your body change!
Need a nutrition program to go with the challenge? Do one of my e-programs WITH the challenge (the 7-day jump start is a great place to start), and you will be well on your way to getting that BUTT LIFTED!
Are you IN?
- Follow the board HERE
- Purchase the Jump Start Program HERE (If you already have the jump start you can purchase the next level program)
- Look for fun bonuses!
- Share this with your friends and ask them to join in as well! Doing this with a friend is great way to have support in this journey. Send e-mails, texts, or even call your friends and get them involved. ACCOUNTABILITY is so important.
- Clear your mind of all negativity, self doubt, or insecurity because this is YOUR WEEK and you are going to ATTACK IT!
- Take a before picture to measure your progress!
Butt Lift Challenge – Day 1
For today:
- Donkey Kick Ladders- This is a two part exercise. First, start out on your knees and forearms, doing a standard donkey kick on one leg. Then, come up on your hands and feet and kick that same leg up, squeezing those glutes and reaching your heel toward the ceiling. Keep your base leg/knee bent and low. Do 50 repetitions on one side and then repeat and give me 50 on the other side.
- FOR BEST RESULTS DO THESE WORKOUTS WITH Natalie Jill’s 7DAY JUMPSTART Nutrition Program
Day 1 Tip
“How do I get and stay motivated?” Now, I already know you are motivated or you wouldn’t be here right now BUT how do you keep up that motivation? Sound familiar? Is this you?
Tip #1 – You have to decide!
It’s not going to happen on its own. The changes aren’t going to miraculously show up. You have to decide and DO IT.
Tip #2 – Don’t think about what you have to take away
Don’t think about what you have to take away from your life, but even better, think about what you can ADD to your life. What can you add every day or every week that is going to help you get healthier and fit. Maybe it’s something simple as drinking water throughout the day. Or maybe you decide to add more fruits, vegetables or unprocessed, real, natural foods? Don’t think about the bad things that you have to eliminate or take away, but instead of what you can ADD.
Tip #3 – Create Vision Board
You might think like it sounds like a silly school project, but I’m not kidding, it works! It’s exactly what I did! If you have a hard time remembering when you actually felt really good about yourself or believing that you can actually do it or envision it, how it is going to happen? Get a magazine and pick out some things that are interesting to you (maybe a cute outfit, a pair of shoes, or the home of your dreams) and put it on a vision board! Putting these visions on a board that you will see on a daily basis will help keep you in the mindset of what you’re moving towards.
Tip #4 – Work with things you like in the time you have
What do I mean by this? I mean, do what you like with the time you have rather than telling yourself, “I have to work out for an hour or else I’m a failure”. You must not give yourself unrealistic goals. Maybe you don’t have an hour to work out? Maybe all you have is 15 minutes. If that’s all you have, then do some sort of movement or workout in that time. Work with what your schedule allows. If set realistic expectations and pick activities you like and build up from there, you are more likely to stick with it, especially if you’re just getting started.
Tip #5 – Just Start
Sounds so simple, but just like deciding, from there you need to start implementing! Thinking about something is not the same as starting. Every step counts.
Butt Lift Challenge – Day 2
For today:
- Step #1 Glute Bridges- Start out lying on your back, and drive your heels to push your hips up into Glute Bridge position. Squeeze and HOLD for 15 seconds. Return to your butt resting on the floor. Repeat this 10 times.
- Step #2 Glute Bridge Pulse- In the Glute Bridge position add tiny little pulses for 8- repetitions
- Step #3 Repeat Glute Bridge Squeeze and HOLD for 15 seconds. Return to your butt resting on the floor. Repeat this 10 more times.
- FOR BEST RESULTS DO THESE WORKOUTS WITH Natalie Jill’s 7DAY JUMPSTART Nutrition Program
Day 2 Tip
Grabbing a Smoothie for a healthy fast pick me up? NOT SO FAST- You might be in for a calorie shock- A smoothie calorie shock!
Recently I was running late for a meeting and STARVING. I ran into a nearby grocery store in search of a Smoothie I could grab for a quick snack. I was SHOCKED by what I saw when I looked at the labels! Even the so called “healthy” brands had way too many carbs, calories, and grams of sugar per serving.
We are all so busy…We can’t always take time to eat beautiful, delish and healthy meals- especially in the middle of the day. But here are some tips to help you stay on track:
- READ ALL LABELS ! Very carefully!
- A few minutes of planning ahead can prevent potential sabotage to my meal plan and my well being. All those carbs can make me feel sluggish or set up cravings
- Things I can do:
- make hard boiled eggs on the weekend (or buy them cooked- many stores now carry them)
- once a week, pack up servings of nuts in baggies to grab n go
- cook extra protein at dinner for quick snack the next day
- put together some smoothie ingredients in a baggie in the fridge when I’ve got a few minutes. Then I can throw it in the blender and be good to go!
- Grocery stores are catching on as we become healthier. Some stores, like Whole Foods now carry pre-packaged smoothie ingredients in the produce cooler. Throw in some nuts, maybe some protein powder, and in less than 5 minutes you are good to go!(Yes it may cost a little more)…
Butt Lift Challenge – Day 3
For today:
- Step #1 Glute Bridge using a Stability Ball
This is similar to a glute bridge, only your feet are on the stability ball. Slowly lift your hips up into bridge position and HOLD. Come back down and continue to repeat 50 times. Again, you want to keep this movement slow and controlled, engaging your core.
- Step #2 Hamstring curl using a Stability Ball
These are so awesome and they work so much of that lower body. Start out lying on your back and place your feet on a stability ball. Lift up your hips and pull the ball in toward your glutes using your hamstrings to control the ball. Don’t let your hips drop, keep it low and controlled. Repeat this movement 50 times.
Day 3 Tip
Is there a magic pill to get rid of stomach fat? I hate to break it to you but no. There is no “magic pill” or wrap that melts belly fat. You can lose temporary water weight, but not fat with those things. Hard work, intensity, and proper nutrition are the ONLY “magic pills” that really work!
The ONLY way to lose belly fat and KEEP it off is to do it the healthy way. You have to work at it and BE CONSISTENT!
I can tell you that switching from a processed food diet to a clean and natural one (like my jump start program) will typically help you lose about 5 lbs week one and 2 lbs each week to follow. Learn more about the benefits of an unprocessed food diet HERE
The reason you lose about 5 lbs week one on the 7 Day Jump start program is because you lose excess water and bloat in ADDITION to body fat. By making that your LIFESTYLE, you should lose about 2 lbs of fat each week to follow until you hit your healthy weight. Doing it properly means that you will experience realistic and long lasting RESULTS!
Now, there are a few exceptions to this rule. If you have a LOT to lose, and you are currently inactive and your diet is poor then you typically CAN lose weight a bit faster. Along those same lines, if you only have 10 pounds to lose, you won’t lose 5lbs the first week.. you would lean out but not have a dramatic 5 lb fat loss that quick.
So it takes DECIDING, COMMITTING, and then DOING the work ☺ No magic pill just YOU doing the work!
Want MORE? Get Natalie Jill’s newest DVDs that use JUST your own body weight and can be done in your living room! Learn More HERE
Butt Lift Challenge – Day 4
For today we are putting all 4 exercises together:
- Step #1 Glute Bridge using a Stability Ball Pulses- 25 reps
- Step #2 Donkey Kick Ladders- Do 12 repetitions on one side and then repeat and give me 12 on the other side.
- Step #3 Glute Bridge Pulses using a Stability Ball- 25 reps
- Step #4 Hamstring curl using a Stability Ball- 25 reps
Day 4 Tip
You are over 1/2 way finished the challenge! Great job! Keep going! For doing such a good job check the Pinterest Board for fun BONUSES 🙂
Butt Lift Challenge – Day 5
For today:
- Hamstring curl using a Stability Ball- 100 reps! You have been working up to this and you CAN do it!
Day 5 Tip
You are in the home stretch and you have got this!!!
We have all been there before and it is such a common question I get asked, “How do I lose weight FAST?” Here are five tips on how to lose weight fast:
Hydration
Let’s face it… a lot of us have water retention from being dehydrated. It’s true! This may sound “counter intuitive”, but by not drinking enough water, our bodies tend to hold ON to water giving us that bloated and puffy feeling. How do we fix this? Drink your water!
Cut out those processed foods
Who needs those added chemicals, sodium and artificial sweeteners? I use this phrase a lot: Anything in its most natural state that once grew or had a mom is the best way to go!
Sugars and Excess Grains
As for the added sugar and excess grains, no one is asking you to go carb free, but be mindful as grains can cause bloat and sugar just makes us crave more. A better choice would be to fill up on those carbs from fruits and veggies. You will notice you will get full a lot quicker on these water based foods which in turn, will not only help with the cravings, but you will be getting all the nutrients you need from the good stuff (i.e. fiber).
Finally, up those protein and fats! Not only will they keep you full longer, but they won’t create a spike in insulin levels the way a sugary food or high starch food would.
Losing weight doesn’t have to be the hardest thing you accomplish. But, you do have to be ready to commit to making healthy lifestyle changes and going that extra mile. And it’s always helpful to have a partner or someone to talk to that supports your goals and journey to your goal weight. Good Luck!
Butt Lift Challenge – Day 6
One more day of the challenge left! Hang in there- you are going to feel so good knowing you accomplished this challenge!
For today we are mixing it all up:
- Step #1 Donkey Kick Ladders- Do 25 repetitions on one side and then repeat and give me 25 on the other side.
- Step #2 Glute Bridge Pulses using a Stability Ball- 25 reps
- Step #3 Donkey Kick Ladders- Do 10 repetitions on one side and then repeat and give me 10 on the other side
Day 6 Tip
Like I said, I LOVE some pancakes (in the kitchen) once in a while. Don’t you have days when you’re just craving pancakes too? It’s so weird though…they’re kind of like Chinese Food… you eat them, but then you’re hungry two hours later. All I know is these Paleo 3 ingredient pancakes are so good that you can’t even tell they are gluten free. The best part is these pancakes are super easy to make!
What you will need:
One egg, beaten
One banana (in this case, ripe is preferred), mashed
1 TBSP almond butter
Directions:
Heat pan at medium/low heat.
Mix all three of the above ingredients to create your batter.
You can add vanilla extract or cinnamon if you’d like.
Grease heated pan with coconut oil.
Pour batter in pan in pancake dollops (if batter is thin, add a little coconut flour)
Once bubbles open, they are ready to be flipped.
Butt Lift Challenge – Day 7
Final day! You have got this! Here’s what we are doing:
- Step #1 Glute Bridge Pulses using a Stability Ball- 25 reps
- Step #2 Donkey Kick Ladders- Do 12 repetitions on one side and then repeat and give me 12 on the other side.
-
- Step #3 Glute Bridge Pulse- In the Glute Bridge position add tiny little pulses for 25- repetitions
- Step #4 Hamstring curl using a Stability Ball- 25 reps
Did you notice that day 7 looks suspiciously like day 4? I wanted you to see how far you have come and how much stronger you are! We are working towards stronger!
HUGE congratulations to you for successfully completing this 7 day Butt Lift Challenge! I am SO proud of you! Now…who’s ready to go again?
– Natalie Jill
“Be Happy…Be Healthy…Be Fit!”
PS. Want to know how to get the BEST results on the challenge?
The workouts will challenge your muscles and help you to progress towards a better version of YOU.
To get the BEST, quickest, most noticeable results on this challenge, it is HIGHLY suggested to do Natalie Jill’s Jump Start Programs throughout the challenge.
This is not mandatory, but it will greatly help your get the results you are after faster.
Get Natalie Jill’s 7 day Jump Start Program HERE
Visit the Challenge board HERE
