The Tortoise And Hare Weight Loss Approach

Do you remember the kids story “The Tortoise and The Hare”? It’s been in existence since the dawn of mankind.


A quick summary, the rabbit challenges the tortoise to a race, confident of his abilities to win he dashes so far ahead that he decides he’s done enough and has it solidly in his paw to win, so he decides to take a quick nap on the roadside.

Meanwhile, tortoise who has been plodding along, is taking it slow and steady, keeping his little beady eyes on the goal of the finish line.

He eventually passes sleeping hare and ultimately winds the race and the big time bragging rights in the forest that he beat the mouthy, sassy hare in a race.

hare 2

I hope tortoise worked it for all he could.

Today we’re gonna talk about the goal of weight loss and fitness journeys in that context.

I did a mini post on it for my social media last week and the idea has kinda kept growing. Basically, I thought about how there were two types of people when they decided to get serious with the idea of weight loss and fitness.

They are either the tortoise or the hare in their approach to it, go all out, or slow and steady.

The Hare approach

Don’t get me wrong. I think the hare had a crazy amount of confidence. I like that. Confidence is good. It can help you take on things you never thought possible and help you own yourself in a whole new way. Hare was a bit too confident though in his approach to being successful at reaching his goal. I’m pretty sure he didn’t plan well or make provisions for the unexpected.  Hare was going to go all out with everything he had and thought he’d accomplish his goal in a quick amount of time.   Unfortunately, by the time he knew what was happening his prize had slipped away from him and he didn’t hit his goal.

All to often I observe people decide that they are going to lose weight and start exercising. It’s a common wish and desire among thousands. Making it happen for them is often another story.

So when they decide it’s time, they are possibly armed with a little information and a long ago workout idea or plan they haven’t done in years.  They decide “come Monday, it’s time to diet”. All the negative not “good” food is gotten rid of, sometimes by consuming it in preparation for Monday.

They make radical, broad, sweeping changes in their daily nutrition often cutting out the very things they enjoy. They restrict their calories in a way that leaves them feeling miserable most of the day ( hungry) and embark on a to vigorous exercise plan that their dormant body isn’t used to.

They may often have goals that are to lofty for the time frame they have in mind ( to much weight loss to soon, a fitness level achieved that might take longer, getting into a certain size etc) they weigh in constantly hoping their restrictive diet and new exercise will work wonder miracles in weeks.

They are often very focused and determined, but miserable along the way. After weeks of drastic restricitions and their bodies hurting from doing to much to soon, they begin to make excuses or begin to revert back to those comfortable old eating habits. Eventually, they lose sight of the goal, their prize, and lose the race they set out for.

The Tortoise approach

Those who are the tortoise in the pursuit of weight loss and fitness know that it will be a slow, steady race. They understand that getting to the goal isn’t going to be fast. They don’t look for weight loss schemes to get them there faster. They understand that they just need to settle into a new routine and let their bodies naturally do what they are meant to do.

They don’t wait for Monday or a special occasion. When they determine they are going to do it, they just start.  Even if it is on a Wednesday.

They won’t throw in the towel if they have an off day. They will simply keep going focusing on those positive changes.

The tortoise people will learn to make slow steady changes in how they eat, and they will eat enough food to keep the hunger away and not to much to allow for weight loss to occur. They will not have a “last supper”  mentality that says to eat everything “bad” in the house because they will never have it again. They begin to understand that if they want a chocolate chip cookie along the way, they can have it and still keep moving to the prize. They learn to appreciate healthy, nutritious foods and not view them as punishment because they aren’t eating a big burger and extra large fries.

They start to see how their body feels and looks from eating healthy foods and then those less nutritious foods seems not so desirable anymore. They have new energy and realize, hey! I think I’m gonna win this race. Along the way, they may pass others who sped off in the beginning with some weight loss gimmick or shake or whatever but because they’ve learned to sustain their bodies with real, whole foods they’ve not only got energy but they’ve been slowly, steadily losing a bit of week each and every week and those little amounts are now starting to add up.

Each day that has gone by they have tried to make small, healthy, choices and decisions everything from passing on the stale office donut to getting up 30 minutes earlier to get a workout in and the prize is in their reach. At this point the tortoise is so comfortable living a new lifestyle with healthy habits they have no worries about getting to the goal.

It may have taken a bit longer, but their results will be permanent.

Which are you?

If you are among the many who desire to make changes in their life by  losing weight or getting more fit how do you approach the race?  Does the speed off and get there fast seem appealing? You just want the weight, flab and lack of energy to disappear over night so you’re willing to try whatever the new kid on the block is with weight loss sorcery. Maybe you don’t buy the sorcery but you just think the extreme cut everything out and be restricitive approach will get you there already.

Or perhaps, you’ve already been around the block a time or two with that approach and know it’s a process going nowhere.

You’ve learned and know and understand you haven’t gained weight and gotten out of shape overnight and it’s going to take some time to reverse the process. You just settle in for the long haul, taking it one day at a time celebrating each new day as you make decisions that will transform your life, physically, mentally and emotionally.

I want to win this race!



The first step to being successful is having a desire to do it. An understanding that it will take time is your first move to being a tortoise and not a hare.

Allow for changes to take place that need to take place. You didn’t gain weight overnight, you won’t lose it overnight.

Make small daily dietary changes, not broad sweeping ones that leave you feeling hungry and deprived.

Eat a bit less. Don’t eat seconds. Add in a veggie or fruit if those are low on your nutrition list. Go for a walk if you haven’t exercised in a long time.

Schedule activities for yourself that you enjoy that make you feel good, mentally and physically.

Make new healthy recipes instead of eating out.

Learn to find activities to do when you feel like eating.

Weigh in only once a week. Look for other ways you are improving mentally and physically.  There is much more to process than your gravitational pull on this earth.

Settle small realistic goals. Continue to adjust as you reach them. ( i.e. focus on losing only 5 lbs at a time and not the whole 50 you really want to lose)

With some consistent, slow and steady moves, you will reach your weight loss and fitness goals and maintain them forever.

Tell me. In your approach to help and fitness are you the tortoise or hare?


Monday Musings

Welcome to another edition of Monday Musings.  You know what’s been on my mind this week? Wondering how much wet, sloppy, soggy, foggy, soupy grey weather you have to be in before your feet start getting webbed.

I’m seriously so over it. I took off for a run on Friday, like I just don’t care anymore. Either run, or lay on the sofa and drink coffee.

Nah not really.

I’d do strength training or some other indoor activity. Ha rowing! That is an appropriate activity for such hideous weather.

We’ve had more grey, wet weather than sun this year.

South Texas people. This isn’t Seattle but the weather gods don’t seem to know that.

But today… as I write this… we had sun.

Sweet glorious, beautiful sun. Blue skies. Warm air.

I wanted to just act like a huge lizard and lay out in it but alas, I had projects. Fortunately for me, I could do those projects outside AND enjoy the spectacular day before it’s creepy counter part returns soon.

What projects you may be pondering?

If you’ve read the past few weeks I’m having fun doing some furniture flips.  You can find more on it in this post….

I should be noted that I only seem to manage to go get said furniture on some of these sloppy, grey, foggy days.

I’m becoming a pro at it.

So my recent acquisition I scored this last week.

I had been stalking a dresser on an online site. I loved the lines of it and the cute, big mirror, not to mention the nifty vintage hardware that it had.

Oh and she wanted 100.00 for it. Of course I was fully planning on negotiating that price with her. I can bargain like a fisherwoman 😉

Anyway, I was asking her a couple questions on it one morning and she just changes the listing price to 50.00! Ok I couldn’t message fast enough I was coming to get it.

Coming to get it in the wet, cold, pouring rain.

Dragging home my newest find


So I got the piece and headed home to unload it in the rain and I realized that I wasn’t “feeling it” and by that I mean when I get a piece I usually am already formulating a plan or vision for it. I’m excited over it. I am eager to get started.

It bothered me that I had gone through all of that and wasn’t feeling in love.

It was like trying to feel something in a relationship and nothing is there.

Oh no!

I decided to wait a day or so and go back and look at it again to see if I felt differently. I thought the weather was putting me in a bad mood ( haha) I made the determination if I didn’t start “feeling it” I could just flip it in it’s existing condition ( I bought it knowing it needed repair but that doesn’t bother me) and at least double my money.

Ok well…. after a day or so going by… and looking at it again… I saw it with fresh eyes. All the things I loved about it to start with. I realized what was bugging me was the horrible re done stain and varnish job someone had done to it. I also realized that with my skills it would look totally different when I got it finished.

A 50.00 vintage find… and it does look cute and I can hardly wait to start


Then there’s the cool hardware. I loovveee the lion heads 🙂 All they need is a little cleaning


Ok and one other object I acquired this week. A friend actually gave it to me, it had been her mom’s, and her grandfather made it. It’s like a little kitchen type thing. She knows I have girl grandbabies and thought I might be able to fix it up… I’ll let you take a look at what I started working with….

I’ve lovingly named it the Green Goblin


So I do have a vision for this piece and I think it will be SO cute… but first… I have to get it to a place a can work my magic on it… so I spent the sunny afternoon outside making it look like this….

Better now, yes? That orange and green was awful to cover up

So now I have a clean slate to work on, more or less. I can hardly wait to transform it. You’ll have to check back to see what’s up with it.

Gathering up furniture is work…

One thing I’ve learned I am grateful for… being strong. I’ve been dragging things around and sometimes I don’t have much or any help so it’s nice to handle things when I can.

One thing I’ve been focusing more on are movements that are good for upper body/core strength.  I’ll share a few moves I’ve been adding into yoga for that…


I’ve been focusing on moves that really target my shoulders and upper body… planks and push up’s of all kinds are also kinda handy for that 😉

I wanna make sure I keep building upper body strength for life AND fetching old furniture 😉

Doing all that work makes me hungry….

Can I share some new recipes with you I experimented with this week that everyone went crazy over? Tasty and overall pretty simple… even better.





Don’t tell anyone, but I’ve figured out if I throw something in the crock pot, I can work on my projects longer and not stop to do a lot of prep for dinner… shhhh 😉

Really though? A hot tasty meal that’s slow cooked all day? How can you go wrong?

Speaking of meals, this week we’ll look at tasty inexpensive ones that are also healthy. Of course there will be some more spotlight posts, fitness stuff and whatever other goodies may come dancing out of my head.

Tell me. What’s been new in your week? Tried any new recipes? Do you use crockpots?  Pushed yourself a little more athletically or tried a new workout? 

Spotlight On Broccoli

Food day boys and girls. Yeah, that makes me happy too. Todays spotlight is on one of my most favorite veggies that show’s up a whole lot for meals at my house.


Now stop turning your nose up at it. It’s not my fault your mom used to steam it till it was mush and then make you eat it with threats of withholding dessert if you didn’t suck it down.

Broccoli is good. Trust me. AND it really good for you.

Broccoli fresh or frozen offers the same benefits


So what’s the lowdown on it?

I know you want the 411 on this tasty green stuff so here we go. When it comes to great tasting nutrition broccoli is an all star food with many health benefits. Low in calories ( about 45 calories per stalk) broccoli is rich in essential vitamins and minerals in addition to loads of good fiber.

Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage.

A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.

Broccoli has some great nutrients….

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body

Do you know how you cook it can affect the nutritional quality of broccoli?  Boiling can leach out up to 90% of it’s important nutrients.

So not only did your mom make you eat green mush, she made you eat green mush with no nutrients 😉

Better cooking options are steaming, roasting, stir flying and microwaving.

Roasting it with a little olive oil, sea salt, and parmesan cheese is pretty amazing.

A weird bit of broccoli history….

Broccoli was developed from wild cabbage during Roman times, and was enjoyed immensely by the Romans. Broccoli was introduced to the United States during colonial times, but did not gain popularity until the 1920’s.

Did you know…

Broccoli gets its name from the Italian word “broccolo”, which means “cabbage sprout”.

You think those “detox” things sound cool ? ( for the record… don’t. Just don’t ok??) Phytocheimcals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body’s detoxification process, from activation to neutralization and elimination of contaminants.

You wanna detox? Eat your broccoli.

One hundred grams of broccoli has three grams of protein, which is pretty good for a vegetable.

In fact, the structure of broccoli’s protein is similar to that of animal protein, without the punch of cholesterol.

Apart from its rich amount of vitamins and minerals, you should include broccoli in your everyday diet thanks to its high content of antioxidants and plant compounds, some of which promote good heart health and even prevent cancer

Broccoli has a number of science-proven health benefits, including cancer prevention, lowering cholesterol levels, improving eye and gut health, and many others.

Seriously. Eat your broccoli.

Enough of the science stuff…. how do we make it tasty?

Alright, I’m gonna toss some tasty little recipes at you. Of course you can’t ever go wrong just nibbling on the raw stuff… just stay away from all those creamy dips…. well unless you do what I do.

Make a creamy dip with non fat greek yogurt… protein, no fat and tasty. I get the Ranch dip mix, add yogurt. No one knows.


Roasting, I’ve said before, is the bomb for most veggies. I can eat my body weight in roasted veggies, which is a lot 😉

Find a roasted recipe below


and one of my favorite things to make…

I love to make a salad with broccoli, apples, craisins, some red onion, some bacon bits ( because well, bacon.) and sometimes some crushed walnuts.

Here’s the deal breaker for me on so many of these types of salad, the dressings are mainly mayo based therefore driving up calories on an otherwise healthy salad. I found a dressing locally by a company called Kens and the flavor was Apple Cider Vinegar. It’s pretty low in calories, so I mix enough of that in to kinda lightly coat stuff. It gives it the sweet, lightly creamy taste and texture of the mayo/sugar dressings but definitely less calories and fat.

Oh my gosh. So good.

Even my pickier veggie eaters ask for it now.

So that’s a wrap on our eat your veggies spotlight.

Tell me about your broccoli adventures. Do you like it? How do you eat it? Any favorite recipes?

The Rewards Of Rest Days

One of the hardest things I’ve had to learn as an athlete is the importance of rest and recovery times.

You’d think it should be easy, right? It should be easy to just take a day off and not train. It should be easy to come off of months of heavy training for an event and greatly reduce my training volume and just enjoy some easier workouts.

There’s a couple factors that can come into play here, well, at least for me. Once I’m disciplined to something it’s very hard for me to not do it. I can be rather driven with whatever I’m focused on.  Mentally as well, it’s hard to not do it although I intellectually grasp the importance of focused rest. My body and mind thrive on it, that structured often intense training.

When I work this hard, rest days are essential.


My mind and body need the work but they also need the rest.

I’ve also learned active rest doesn’t involve laying on the sofa eating crappy food and being lazy.

Well what is involved with recovery?

Recovery times are designed to let our muscles heal and recover from all we put them through in training. It allows the body to repair and strengthen itself between workouts.

In a crazy way, when we exert stress on our muscles, it damages the muscles fibers causing them to break apart.  During recovery these fibers heal stronger than before, which in turn makes your muscles stronger.

When we rest and eat good foods, our body heals, recovers and builds new tissue.

Active rest for athletes can mean anything from a brisk walk ( what I’ve used when I recover from running a marathon for a couple weeks after) to short easy runs, cycling or anything that doesn’t stress the body.

For me in the past year, yoga has been a good form of not just active recovery but  it’s also a wonderful, different form of strength training. Not only that, it also stretches and works those areas that tend to get tight from my running, cycling and strength training.

I’ve come to embrace so many of the moves that although sometimes at the start are a bit stretching, lead to feeling so good. It gives me some looseness and I feel better with it.

And although it helps with recovery, I think it’s also a wonderful strength tool as well.

I did a couple articles on my yoga shenanigans, find them here….

Stretching, bending, flexing and whatnot

Ok I’ll admit. For years I was awful, totally awful, about taking time to do some dynamic warm ups before running or anything else athletic.

I just wanted to get at it.

I was a wee bit better when I finished, but after always feels so good and my body has earned it after working hard.

Since then I’ve learned more importance in taking that time to do activities to  help keep me loosened up and prepared for what I love to do.

…..although… I can still be bad about short changing myself on it….. you have permission to give me a hard time if I don’t.

Tools of the trade

There are other things I’ve been schooled on my road to being a ordinary, middle aged female athlete.

It took me a few years to get through this  “school” but now I know how important some things are.

For instance a foam roller. I would’ve never believed how amazing a cylinder of hard foam could feel on my body.

Foam rollers if you don’t know, are a method of self massage that lets you really key in on areas that are tight and achy. They also can help promote blood flow to recovering areas and break up knots and tension in muscles.

Then I went to Airosti for some treatments a couple years ago and the therapist told me I should be using a pvc pipe to roll on ’cause my muscles would adjust to foam.

I laughed. I told her she was crazy.

A hard pipe??? to roll my body on?

Ah well, laughing isn’t what I do with it now days as it’s my favorite device of torture… I mean… recovery haha



She was right. The pipe presses into muscles in a different way and doesn’t give as foam will. I use it on my back and roll up to my shoulders.

My quads seriously have a love/hate relationship with it. It kills my calves in a good way.

The pipe wasn’t the only thing I was schooled on.

A lacrosse ball became really good friends with me too. It’s perfect for working into arches of my feet into those muscles and tendons that need released. It also becomes a device of torture when you lay on the floor and position it in a tight muscle in your shoulder and press into it.

A solid ball of torture


Sweet mother of heaven. It puts me somewhere near death and blissful relief, I’m not sure which.

Another acquisition I got for Christmas is a roller with knobs all over it.

Are you seeing a weird pattern here? Devices that hurt, yet weirdly help haha

it looks something like this…..


and it’s perfect to get areas that are knotted or tight.

All of these are wonderful tools for recovery to help tight muscles, to increase blood flow, and promote healing.

And of course, let’s not forget ice and heat which not only help recovery, but gosh, they can feel so good too.

Of course other factors like staying well hydrated and eating good whole foods also contribute to a good rest/recovery day or days.

Learning to embrace days of rest and recovery goes with the athletic process, I’ve learned. slowly but surely. You too should learn to embrace those days as times of healing and restoration for not only your body, but your mind too.

Tell me, if you train or workout, do you allow or take rest and recovery days? Is that hard to do? What are some methods you use for recovery?

Monday Musings

Wow.  Is it Monday again? Time for another edition of Monday Musings and what not in my life.


Ever notice how funny that is? It’s a commodity we all have and are all given the same amount of each day. Sometimes it seems to crawl by, like when you’re stuck in some god awful boring meeting. A few months ago I was in such a one and I felt myself settling into that “to comfortable zone” as in, if I didn’t start moving around or do some active deep breathing I was going to take an unscheduled nap.  I glanced at my watch and scrolled to my heart rate.


My heart was getting just as comfy and relaxed as the rest of my body haha

But then there are occasions when time seems to fly like when you’re with people you really like or are doing something fun. Time then moves all to swiftly.

Deadlines make time seem to move faster.

Being stuck behind a driver who doesn’t know where the gas pedal is makes time crawl by.  😛

I think, as we get older we are much more mindful of it than when we lived careless days as children.

Speaking of time, it makes me think of seasons. This in turn makes me hopeful that spring is in the near distant future. It’s been a whole lotta grey, misty, dreary, foggy and overall gross days here in the happy land of south Texas this winter season.

I’ve tried not to think that last February I was running in shorts a lot and by March was rocking a decent enough tan that people thought I was using a tanning booth.

That. Will never happen.

I assured a lady my golden skin was a by product of spending time outdoors on bike or foot, not a tanning bed.

All that to say the other day I actually got to hit the road in shorts and I forgot the pure freedom of running with less stuff hanging off me. It was glorious and reminded me that sun and daily sweat sessions will be here before I know it.

Hello sunshine! What a wonderful treat

I’m not whining. Oh no, I’d never be a whiner, but it will be nice to really start logging some miles again and not have to worry about safety issues ’cause of fog and sloppy roads.

If I complain when the humidity cranks up again and its nothing but sun and I’m sweating out the weight of a small child on a run, you may nicely remind me I asked for it.

In the context of time management

When I hit the floor in the morning my mind is already spinning for what I’m doing in the day ahead. I sometimes worry if I have ADD as I can be wanting to do ALL of my projects, errands, and necessary house requirements at the same time.

What I have started doing is writing down all the things I want to do and picking one or two in my day alongside everything else to get it done. I try and get the necessary, not usually my most fun things done, ( like cleaning) out of the way then I can work on my fun projects.

Like my furniture shenanigans.

Last week took me into the big city to this seedy little dive in pursuit of a 1930’s china cabinet I had spotted online.

Yep, that’s my big game in the back 😉



Here it is in all it’s glorious disarray…waiting to be transformed.

Oh, so when I’m at this little hole in the wall shop which, really, was a time warp of treasures from decades, and decades gone by ( I am planning a field trip back  there) the only person working was this short little older lady wheezing and huffing telling me she should probably be in the hospital ’cause she might have pneumonia.


Of course I’m thinking, “she’s the only one here who is supposed to help me get this out and loaded??” She mentions having a dolly, I ask her to get it, thanking God at times like this I’m strong and capable and I wheel it out making jokes I should get more of a discount since I’ve gotta load it too. I did get them to drop it 35.00 😉

Anyway, she was able at least to help lift the other side with me into my vehicle.

Yesterday I spent more time prepping it for it’s transformation. Sanding, cleaning, dusting, digging (leaves??) out from under the drawer, doing a little repair work ( the decorative wood in door needs replaced. Once upon a time it had glass but I’m not putting glass back in it) removing the hardware etc. it’s so close to starting the fun part.

But before we leave this topic… I also got the cutest little cupboard… I tried to leave it behind I just couldn’t. I managed to get it for half of what it was marked 😉

It looked like this…..seriously though… how CUTE is it??

20180213_134905 (1)
How sad IS it? The obvious before pic.


It didn’t take long for me to catch a vision for it. I finished it today. I am totally, completely in love with it.

What do you think about it’s make over?

The ugly duckling transformed


I will share some more adventures on this topic in upcoming weeks 😉 I have a couple pieces in the works.


In some final musings…

Have  you ever wondered why foods you thought were so good when you were a  kid, don’t really taste good at all when you grow up?

My youngest son had brought home a half gallon of premade chocolate milk one day.  I never drink chocolate milk unless I’ve come off a long hard workout then it’s a delicious instant recovery drink. But I always make it, you know with milk and chocolate syrup… yeah I’m bad.

Anyway, I opened the fridge and there it sat… and I thought …heck yeah.. I’m just gonna have some.

The first chug it was like…. ACK! It tasted like and reminded me of, the way the school cafeteria had smelled.

Which was not good, I might add.

Weird, I know. That chug was all I got in.

Then there’s things like fish sticks. boxed macaroni and cheese, most cheap sugary cereals, and bad thin crust boxed pizza.

Ok true and well, I’ve grown up, but I think I really enjoyed that as a kid. Thank goodness my tastes have changed.

My kids are adults… they complain since I “got healthy” I don’t buy fun foods anymore. This translates to ” crappy, walk in pantry or go to freezer and grab pre made foods and snacks with zero nutritional value”.

They can go buy their own minced, diced, chopped, prebaked fish sticks and what not..

Is it just me? What about you? Have you left foods behind that aren’t seemingly as tasty as they once were?

In the way of food… this week coming up we will be looking at healthy cheap meals, and of course a few spotlights on various fruits and veggies (’cause ya’ll seem to dig those posts), fitness, and as always a little sassy, cheeky attitude to go along with it.

You’ll just need to check back in here and see what’s up 😉

Now tell me…

What are some favorite foods that hang on from childhood? Do you have any new healthy foods you’ve tried this week?

Booty Building 101

So today finds me holed up at my favorite coffee cave enjoying the place being relatively quiet and attempting to get a post written for you guys. I left the house ’cause I was to distracted by my new obsession…er… “hobby” …. of my various furniture projects I’m working on.

If you missed out on what I’m up to on that topic, find it here in my Monday Musings post.

It’s hard not to be excited at the vision I have for some of these things and per my “go get ’em and take charge nature” I could just spend all afternoon looking like a bum in ratty clothes covered in dust from sanding and a paint brush in the other hand.

Ah… but then there’s the other things I must do… like write… and deliver other productivity.

Ok, on with the show!

Today boys and girls we’re gonna talk about the back of you, your glutes, your butt, the “what keeps your jeans looking good” part of your anatomy. In todays lingo, your booty.

Yeah.  Booty day.

My readership has just expanded.

Have you ever seen the movie Shrek? Donkey, one of the characters breaks into this song… “I like big butts and I cannot lie”….



ok the song itself is a little…you know.. not what I’d recommend to my mom to listen to, but the song became a catchy tune with that movie. As you can imagine donkey was expressing his er…appreciation… of a round, strong backside.

donkey butt


It’s no secret the booty has come into the spotlight.

Recently, I’ve had convos with young women asking what they needed to do to build/enhance/grow that part of their physique.

Fitness and health magazines, online articles etc all offer a plethora of tips to build that body part. And it’s not just limited to the female gender, guys don’t want to be left out either.

First, let’s understand something

Your butt isn’t just one muscle that you need to shape up. It’s actually made of three different muscles and they all need to be worked for that ultimate round shape and lift.



Yeah I’m gettin’ all science(y) on you here. If you wanna build your butt, know what you’re dealing with.

What I see and hear the most from people is the “oh, I just need to start doing squats!” and with that assumption they think that will magically deliver new found curves and tighter jeans.

Oh if it were only so easy.

Squats ARE great, and you should do all kinds of varieties of them but you need to know squats are also very quad dominant too, so without balance and a variety of exercises you’ll work on your butt but can potentially really build your quads too ( those muscles in the front of your thighs) and give you some developed legs.

Many exercises for the butt also tend to bulk up the thighs. Now I don’t really mind having strong powerful legs like that but if you are wanting to accomplish a goal of building your butt, you will want a variety of exercises to reach that goal.

It’s gonna take work

I hate to break this to you but it’s gonna take work. Dedicated work. And eating enough good quality food to build muscles. And doing specific exercises to get it done.

Doing 25 squats two or three days a week, sorry, that just won’t cut it.

And it will take time.  Rome wasn’t built in a day 😉

Well come on, tell me what to do!

First, decide if you’re gonna commit and be disciplined to focus on it. Then decide that you are willing to work for it.

There are a few activities you can engage in that might help you with your goals.

Cycling, running, and hills sprints are not only cardio, but can do a heck of a lot for the lower portion of your body.

Cycling, running, and hill sprints have built strong lower body muscles. Hills, no matter on foot or bike, deliver a lot of booty working benefits.


I almost feel like I’ve cheated sometimes since the muscle I’ve built is a by product of sorts from the activities I do. 😛

Some handy do it yourself at home ideas…

Squats ( all variations) lunges, jump squats, deadlifts, bridges, single leg bridges, donkey kicks, but I think my all time favorite that is really a lot of bang for my work out, is the single leg dead lift.

I love it because 1) it is great for your balance 2) it totally isolates one hip and you have to keep your core tight and engaged so all the work is being done on that one side.

If you want to up the game, hold a dumb bell while you do it. I use a 35lb kettle bell and do 4 sets of 10.

Start with no weight to get used to the movement and keep your form correct. You should really feel that whole hip tight and isolated as you go through the hinging motion.

Below are (what I believe) are lots of good moves to target all three muscle groups.




Alrighty, there you go. Some of my favorite moves you can do at home to build your muscles in those lower regions. Just remember, it will take time and consistency.

Well wait, consistency is important in anything to have success, isn’t it ?

Just remember to go slow, don’t over do to allow your body to get used to new movements, and gradually add on more reps. Make sure to always keep your tummy pulled in tight ( think sucking your belly button to your spine) if something hurts stop. Nothing should hurt in a painful way but if your form is off it, you will feel it.

Mix and match the exercises above to make a plan that you enjoy.

Do you do specific glute exercises? If so, what’s your favorite ?

Sweet Potato Spotlight

Let’s talk about food. Ya’ll seem to really like food posts and I love offering up spotlights on various fruits, veggies and healthy meals.  Today boys and girls, we’re gonna talk about sweet potatoes.

Sweet potatoes are one of my favorite “go to” foods


Now if I mention that and you think “Hey, that’s Thanksgiving food!”

Well just hold on a minute. If your idea of eating them involves a lot of sugar and butter, well.. we need to talk….

Now don’t get your feathers ruffled up. I know it’s tasty and hopefully you eat them like that once a year but let’s be honest. With all the sugar, butter, marshmallows, etc. it might, just might, negate the goodness of the lowly, not really attractive looking potato.

Here’s the low down on them

Although they’re soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable.

For a one cup serving they come in at only 114 calories. They pack a whopping amount of Vitamin A in the form of beta- carotene  providing 377% of your daily needs.

They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

If you’re wanting to lose weight the sweet potato is a healthy, low calorie, satisfying food to add in your daily nutrition. Just as long as you don’t load them down with sugar, butter and other stuff 😉

Why are sweet potatoes good for you?

Well besides all the good vitamins and minerals mentioned above, consider this,

For as sweet as they are, sweet potatoes have a low glycemic index (which means they release sugar slowly into the bloodstream). … Manganese helps the body metabolize carbohydrates and thus maintain healthy blood sugar levels, and it can even stabilize your appetite. It also helps the body utilize antioxidants. Sweet potatoes are also high in fiber helping the digestive system.

That all sounds like a win, right?

What about some health benefits?

Due to the color-pigmented vitamins, sweet potatoes are high in anti-inflammatory benefits.  One sweet potato contains about half of the daily recommended intake of vitamin C. Vitamins A and E also support a healthy immune system and are powerful disease fighting antioxidants. While orange sweet potatoes contain more vitamin A, purple sweet potatoes are packed with the antioxidant anthocyanin, which is responsible for red, blue and purple colors in fruits and vegetables.

The high level of Vitamin A also contributes to healthy glowing skin and hair and promotes collagen growth.

Ok well sign me up. But how do I cook them?

There are all kinds of healthy and tasty ways to eat sweet potatoes year round. Below is one of my favorite, quick and easy ways to eat them. You seriously can’t go wrong roasting any vegetable in my opinion.

Oh, brussel sprouts are also making an appearance with them, don’t go hatin’ on them ok? Roasted together with olive oil and cracked pepper and sea salt are amazing.



Cold sweet potatoes are always tasty the next  morning tossed in with my other veggies and eggs.

If you don’t like those options, I’ll toss in a couple recipes here from my Pinterest board for you.

You’re welcome for the last one 😉

You can always turn a potato into a meal by adding healthy proteins like lean chicken or turkey. Black beans are pretty tasty with it too.

Wrapping it up….

Oh. Yeah you can wrap them in foil and just bake them too, nothing fancy required there. Sweet potatoes are a healthy. low calorie, food choice that offer again, lots of good nutritional value to your daily eating plan.

Don’t be afraid to experiment with new ways to eat them, but be mindful too that various add in’s can move up the calorie count.

Tell me, do you like sweet potatoes? Do you eat them all year, or just occasionally?