FITNESS & DIET – THE KEYS TO LASTING BODY SHAPING, PT 2
From time to time we are including articles on fitness and nutrition from the fabulous Nikki, a top personal trainer in the tri-state and regular visitor to Glamour Boutique NJ. Most of us have at least one thing in our physical makeup we wish to change whether it be a thinner waistline to help achieve a more natural hourglass figure or even a more pert booty. Whilst body shaping garments of course help, you will always see faster and longer lasting results when combining also sensible diet and regular exercise.
Here at GB HQ we love looking at pin-up pictures and old advertising for corsets and girdles and natural feminine shape ladies had back in those days. But that was a time when women and men were much more physical in their day-to-day life with not as many of the time-saving conveniences we have now. The average size of ladies was considerably smaller and the shape much more hourglass.
Nikki, our in-house fitness specialist has kindly volunteered to whip any willing readers into shape by providing regular articles on fitness and nutrition to help you in your quest for a more feminine shape.
With winter fast approaching Nikki wants to remind everyone that fitness can be fun and will obviously help in your feminine life to enhance your graceful curves. Combined with sensible diet anyone of us can achieve lasting results and a more positive outlook.
For many, winter is a season where excess pounds are put on through eating naughty treats and snuggling under the covers instead of getting up and doing some routine exercise. With just small adjustments to our eating and exercise routine we can all maintain our summer weight and most can even lose some pounds. Read the rest of the article to learn my latest tip and you could loose as much as 10 lbs in just 4 short weeks !!!
First you need to understand that whether you wear a girdle, a cincher or the steel-boned Corset for occasional-wear or long-term waist training, you will always see better long-term results when combined with correct diet and regular exercise. Gentle toning exercise and as little as 30 minutes a day Cardio-Exercise up to 4 days a weeks will lead to toning, weight loss and changing body-shape.
Nikki’s Fat Loss Trick of the Month:
Did you know that coffee is an amphetamine and that amphetamines effect the bodies ability to lose weight. My tip is a way to amp up that weight loss ability by up to 10 times with the use of a simple natural additive to your coffee. Add just one teaspoon of powdered chilli to your favorite brew or evening coffee and your body will burn ten times the calories with results seen in as little as a month.
Exercise of the Month – Thigh and Butt Toner:
The Month I have chosen a nice fun exercise for you to do that will tone and trim the back of the thighs and your butt. This is an easy exercise you can do lying on your back – no I’m not joking!!
Remember to warm up and gently stretch for at least 15 minutes before you attempt any of these exercises. Now you are stretched we’re ready to go:
- Lie on the floor with your left leg straight but the right leg bent with knee facing upwards but both legs being parallel
- Slowly raise the straight left leg and at the same time raise your butt off the floor so that the left knee is eventually parallel to the right knee with the lower left leg continuing in a straight line towards the ceiling
- Now gently lower the left leg and butt – do not let it touch the floor
- To begin with repeat this movement 10 times working up to 20 reps a side
- Change sides so that the right leg is now straight and the left leg is now bent with the knee facing upwards
- Repeat for this side again for 10 reps working up to 20 over time
As you raise the leg and butt try clenching your butt muscles for that extra definition. See how Nicole achieves perfect form in the picture above – this is what you are aiming for.
Remember again after you have exercised to stretch and warm down for at least 15 minutes more at the end of your exercise session – this is particularly important if you are coming back to exercise after a lay-off.
Healthy Treat of the Month – Healthy Pumpkin Pie:
Nikki doesn’t believe in starving yourself to death as part of your overall health plan. Sensible diet combined with regular fun exercise will bring lasting results and not extreme dieting and hardcore muscle building. Nikki even allows us to indulge the time of the year with her healthy Pumpkin Pie recipe which is actually chock-full of good nutritional foods that also taste delicious.
Serves 8 – 10
INGREDIENTS
Crust
1 1/2 cup graham flour
1/2 cup old fashioned rolled oats
75g crushed pecans
1/4 cup raisins
2 tbsp coconut oil
2 tbsp liquid honey
1 tbsp blackstrap molasses
1/4 cup unsweetened applesauce
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 tsp ginger
1/4 tsp allspice
Filling
3 cups pumpkin puree
1/2 cup 0% fat Greek yogurt
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1 cup 1% fat cottage cheese
1 cup buttermilk
2 whole eggs
1/2 cup egg whiles (or 4 egg whites)
1/4 cup maple syrup
2 tbsp blackstrap molasses
3 tsp cinnamon
1 tsp each: allspice, ginger, freshly grated nutmeg
1/2 tsp ground clove
1/2 tsp salt
Crumble (do NOT leave that out… it just adds so much to the pie)
30g crushed pecans
1/4 cup oats
1/4 tsp cinnamon
2 tbsp raisins, chopped
1 tbsp maple syrup
See Kid-Friendly Halloween Treats
INSTRUCTIONS
For the crust
Preheat oven to 375F
Add all the ingredients to food processor and process until well combined.
Transfer to a removable bottom deep pie dish and press to the bottom and sides of the pan to form a crust.
Bake in the oven for 10 minutes or until golden.
Set aside
Lower oven temperature to 350F
For the filling
Add all the ingredients to the bowl of your food processor and process until smooth and creamy, about one minute.
Transfer to the reserved pie crust.
Bake in 350F oven for 50-55 minutes, until filling is set.
Turn off the oven and open the door slightly. Allow pie to cool for a couple of hours, then take it out of the oven and let it cool completely before to transfer to the refrigerator, where you will leave it to cool for at least 4 hours, preferably overnight.
For the crumble
Preheat a small pan over medium high heat. Add the oats, pecans, salt and cinnamon and toast until fragrant and the oats start to turn brown.
Add raisins and maple syrup. Stir until well combined.
Set aside and allow to cool completely.
Sprinkle over pie.with Sugar free gummy Drops
So there you have it, Nikki’s recipe for a healthy, trim and happy Fall and Winter Season. Remember, sensible diet and some regular cardio-exercise can help you achieve the feminine curves you are looking to achieve.
Remember it not what you do tomorrow but what you do Today that’s IMPORTANT. As always you can send in any questions or suggestions for me care of GlamourBoutique.com and so until next time, Hugs and Kisses, Nikki