Tips to toning your behind

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Do you have too much junk in your trunk?  Have no fear!  Now's the time to get your rear in gear!  Personal trainer, Liz Kampschroeder showed us melt the fat away, and tone your behind!

Her eating and dieting tips:

1. Establish a regular routine after the summer

  • Includes meal times and bed time for the whole family
  • Breakfast is important
  • Eating frequently throughout the day
  • Get rid of the junk food/drinks in your house "pool food"

2.  Replacing them with fresh fruits, veggies and unprocessed foods

  • Set aside time to exercise
  • September is a great month to look for gym memberships-many waive initiation/joining fees, reduce rates
  • Two moves to help get those jeans to fit: (Kim to demonstrate)

3. Squats-both wide stance and close stance

Exercises to do:

1. Squats: both wide stance and close stance
2. Standing lunges
3. Deep range of motion on both
4, Rest muscles 48 hours before working them again
Makeover recipe I

Home made granola-great in yogurt, as a cereal
1 large tub old fashioned oats
4 oz sliced almonds

Mix the following in saucepan til sugar dissolves:
1 cup oil
1 cup brown sugar
1 cup water
1tsp salt
2 tsp almond extract

Makeover recipe II

1 large tub old fashioned oats
2 cups sliced almonds
Mix the following in saucepan til low boil for 2 minutes:
1/4 cup canola oil
¼ cup flaxseed oil with cinnamon
2/3 cup agave nectar
1 cup water
1tsp baking soda
2 tsp almond extract
1TB vanilla extract

Place oats and almonds in large bowl, pour liquid mixture over and coat completely. Bake 325 stirring every 10 minutes til desired crispness

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