Sweat Off the Sweets

It’s hard to maintain healthy holiday habits when you’re surrounded by lots of goodies and so much food, but with the New Year approaching it’s time to sweat off the sweets and get back into a healthy routine.

They say it takes 21 days to make something a habit, so why not start today?

You don’t have to have a gym membership to start exercising more. There are plenty of at home workouts available on Fit 29 and my “go to”… GOOGLE.

For me to say all you have to do is exercise to lose weight would be a big fat lie. It takes dedication, a good diet, motivation and a desire to want better for your fitness life to be the best you that you can be. That sounds so corny, but it’s the truth.

Below is a beginner’s guide to sweating off the sweets, so grab your sneakers and get ready to MOVE!


When doing this beginner’s workout it is important to stretch and make sure you have plenty of water, too.

Each round consists of 4 exercises, which are to be performed at 30 sec. each. Once the 5 rounds are completed you should take a 5-minute break max and get right into the Ab exercises. Each ab exercise should be completed at 20-30 sec. each.

Merry Christmas & Happy Holidays to you all (:



5 Ways to a Bigger Booty

So you want a bigger booty? Well, read below.

There are many risks associated with medical procedures like the Brazilian butt lift and butt augmentation. Often, these procedures can leave your butt looking fake; you know, when the thigh to butt ratio just doesn’t correlate? No one wants a fake looking butt even if it is huge. The safest way to get a bigger butt is through exercise. Resistance based exercises are the key to targeting your glutes and hamstrings to build the bigger booty you’ve always wanted. You want to be sure that the exercises you’re doing are targeting the area that you’re trying to work on and these five exercises are geared for growing the booty.


  1. Curtsy Lunges

Beginner: (3 sets of 8) Intermediate: (3 sets of 10) Advanced: (3 sets of 16)

This exercise tones your inner and outer thighs through the cross-over lunge movement. Your quadriceps muscles are activated when you lunge, lengthening and shortening them as you squat from side to side. Performing curtsy lunges activates your glutes compared to standard lunges, (targets gluteus maximus only) which is our main focus. Your calve muscles serve as stabilizers as you push off each leg and return to your starting position; this is a great way to keep your balance, too. By adding weight to this lunge you work on core stability.


2. Squats

Beginner: (3 sets of 6) Intermediate: (3 sets of 10) Advanced: (3 sets of 12)

When squatting it’s so important to have the right form as that has an effect on how it shows in your body transformation. By performing squats you are working a variety of muscle groups, which include your hamstrings, quadriceps, gluteus maximus and your erector spinae (back muscles). Ultimately you squat to increase your hamstrings and butt, but as you squat you’re aiding your core. Be sure that your legs are shoulder length apart and that your knees don’t go over your toes when squatting.


3. Barbell Lunges

Beginner: (3 sets 30 sec.) Intermediate: (3 sets 45 sec.) Advanced: (3 sets 1 min.)

This strength-training exercises works the same muscle groups as the squats, except that as you lunge you’re aiding your body’s mobility and balance by moving forward instead of up and down. As you step forward keep your core tight to keep steady and be sure that you stay at a 90 degree angle with each step.


4. Single-Leg Squats

Beginner: (3 sets of 5 each leg) Intermediate: (3 sets of 8 each leg) Advanced: (3 sets of 10 each leg)

By targeting one leg while squatting there is less spinal loading. On the contrary, if you don’t have a lot of strength it may seem like you’re putting more load on your legs, so it is important to go slow in the beginning stages of single-leg squats until you can build your reps and weight up. When performing single leg squats you are targeting smaller muscle groups, like your abductors, gluteus medius and quadratus lumborum in ways you cannot target when using two legs to squat.


5. Plank Leg Lifts

Beginner: (3 sets of 5 each leg) Intermediate: (3 sets of 8 each leg) Advanced: (3 sets of 10 each leg)

When performing this exercise you are toning your core, improving your posture and working on glutes and hamstrings. Add a resistance band for a deeper butt burn when doing this exercise. Be sure to start in a plank position with your elbows on the ground then squeeze your glutes and lift your leg directly up behind you. Keep your core nice and tight as you perform this exercise.

*The weight you use varies based on your own strength, it is advised to do medium weight and high reps to build your glute muscles.


How to be Healthier & Happier

It’s almost 2017 and if you’re like me you’re probably thinking that 2016 went by way too fast.

You might even feel like you haven’t even accomplished half of the things that you wanted to this past year, well stop making excuses and start living your best life now!

I am going to provide you with 5 Ways to be Healthier & Happier in 2017. These suggestions will not only help your mind and body, but you will see a change in how productive you are in getting things done. I am certain that you will live a life full of purpose and will look good doing it, too.


I cannot preach this enough. You have got to let go of the things that you have no control over. Why? Because you will spend hours, days and maybe even weeks stressed out over something that you cannot fix and it will eat you up inside… literally. If you find yourself stressed out think about whether not it is something to get worked up over. Nine times out of ten it’s not, so just let it GO! Furthermore, when distressing you’ve got to make time for you. Creating a routine to follow helps you get organized, so you’re not all over the place.


What goes around comes around, so if you’re putting negative energy into the atmosphere it will come back to you and vice versa. Remember the Golden Rule: Treat others the way you want to be treated. Taking it one step further, try being kinder to others just because it’s the right thing to do; even if they don’t deserve it. W.W.J.D?


Having enough hours of sleep does wonders for your body. Not only will you feel recharged for the next day, but you’ll also reap health benefits. Studies show that people who get adequate sleep every night have healthier hearts and a sound mind. Not to mention those who get enough sleep are less likely to be cranky the next day. So, put your phone away because Instagram and Facebook will still be there the next day when you wake-up and GO TO BED!


I didn’t want to write “Exercise” because that’s so generic. If you want to live a healthier life you’ve got to take the initiative to do so. Start by dedicating 30 minutes a day to working out. You can walk, jog or even do at home workouts while you’re watching TV. Refer to the at home workouts on fittwentynine.com if you need a starting point. Be the change that you want to see each day!


60% of the human body is made of water, so why not put it back in there? Water helps your entire body feel refreshed. Not to mention that drinking water hydrates you after a workout, too. Drinking a glass of water before a meal will help you to eat less (:

I asked some of my fitness friends to share some of their tips to living healthier and happier in 2017 and here’s what they said:

Kelsey Gonzalez, a CrossFit participant said that you have to love yourself and the best way to loving yourself is seeing yourself naked everyday in the mirror. Being more open-minded about the foods you eat and being active are starting points to being healthier and happier. You don’t have to just go run at the gym to be active because that’s boring. Try finding places to hike at, doing yoga, CrossFit or weight training. Start trying new things because something you may have hated a long time ago could be something you learn to love.


“Learn to love yourself by being naked & open-minded to all the things in this world.” -KG

Raina Scruggs, a football trainer at SMU kept it simple and said that the key to being healthier and happier in 2017 is to sleep more and never skip breakfast.


And lastly, Alana Ethridge said that  if she works out and eats healthy for herself instead of a guy she’s more likely to keep those good habits. She added that drinking lots of water helps her avoid the sugar you get from other drinks and helps clear her face, giving her a glow.


“2016 was for sure my GLOW YEAR, I’ve never felt better about myself and body.” -AE

Don’t let another year go by without completing everything on your yearly TO DO list. Start living your best life now!

-Rach (: