6 Must Do Exercises For Great Glutes!

Have you been working out your bottom half with lunges and squats but, still have not seen any results in your derriere? Then you need to do these exercises that will isolate your glutes! 

Single-leg Bridge

Froggies

Standing Cable Glute Kickbacks

Glute Machine Kickbacks

Frog Jumps

Swimmers

Healthy and Tasty Tips For Thanksgiving

Image Credits: primarygames.com

Thanksgiving is next week and many of us are planning on seeing family, friends, and eating good foods. Here are some easy tips to make your Thanksgiving a healthy one!

• Eat only 1 - 2 servings of turkey and other sides
• Do not overload your plate
• One serving without skin: 2 oz. = 50 - 70 calories (depending on how it was cooked)
• Limit your eating to 2nd's and not 3rd's
• Add whole grain to your stuffing
• Lowers many chronic diseases 
• Helps weight management 
• Lowers blood pressure
• Lowers gum disease and tooth decay
• Recipes
• Bulgur Stuffing with Dried Cranberries and Hazelnuts
• Wild Rice Stuffing With Apple and Sausage
• Include at least 3 dark green vegetable side dishes
• Has less calories per serving
• Has vitamins, lowers cholesterol, and blood pressure
• Tons of Fiber to keep your weight management in check
• Recipes
• Broccoli, Shitake and Red Onion Roast
• Balsamic-Glazed Green Beans And Pearl Onions
• Brussels Sprouts with Bacon, Garlic, and Shallots
• Use Turkey Bacon for less calories
• Healthy sweet potato recipes
• Sweet potato is loaded with vitamin C vitamin A, potassium, calcium, and iron
• Used by bodybuilders to help build muscle
• Recipes
• Sweet Potato Casserole
• Marshmallow Whipped Sweet Potatoes
• Healthy pie recipes
• Make sweet pies without all the unwanted extra calories
• Recipes
• Pumpkin Pie With Rum
• Oatmeal-Nut Crunch Apple Pie
• Pear Custard Pie
• If you want to try everything that is displayed to eat for Thanksgiving then get small portions of each.
• Getting 1 - 2 oz of each dish will save you unwanted calories you do not want to take in and will save you from looking like a prude during Thanksgiving.
• Take your time while eating
• Your body does not know it is full until 20 minutes. 
• Take your time and converse with you family and friends. I'm sure there is a lot of catching up to do.
• Drink red wine, low calorie beer, fresh squeezed juices, and/or water
• Cut out sodas, especially diet sodas
• Red wine is loaded with anti-oxidants
• Drink beer like Miller 64 and other low calories that are under 100 calories
• Fresh orange juice or homemade organic lemonade has less calories than the high corn syrup prepackage ones.