How to do a squat

How to do a squat

When working with women in teaching them how to be total badasses in their fitness-ery, the squat is never left out of my arsenal of body sculpting tools. However, I do notice a big struggle with proper form in doing squats, either body weighted or with weights. There are common squatting errors that seem to occur and I’m on a mission to correct your squat-ness and take it to a revamped version that will have your booty looking like va va voooooom! For those of you who’ve been working out for a while, hold on before you give me an eye roll or a snore. There may be some tidbits in here that you can add to your squatery that will bring your booty to epically awesome proportions. Yes, sometimes all you need is a little tweak to your twerk to make it all come together like Beyonce morphing into Sasha Fierce. In today’s video I go over one of the exercises you’ll always do in some shape or form in any of our classes or programs. Yes, even in my pole dance curriculum we are doing squats (that’s why my Goddesses asses be looking so damn finnneeee). Hopefully this video was helpful for you to get in some effective squats that will: Help you burn bodyfat Sculpt lean sexy muscle Keep your hips and lower body mobile so when you age you can get off the toilet and couch with ease Be a foundational exercise in your routine We are gearing up to start our next 6 Week program #FierceAF. You won’t want to miss out on this...
6 Reasons You Need Yoga In Your Life

6 Reasons You Need Yoga In Your Life

Since having the opportunity to personally try out the Wildfire Yoga program, I’ve made it my mission to share it with the women in my circle.  Maybe you can resonate with some of the reasons excuses below as to why you’ve given up on yoga or maybe haven’t attempted it yet. Prior to attempting yoga it took me some time to overcome the recurring excuses of: – I don’t have a yoga body – I’m intimidated by advanced and tricky yoga poses – My back hurts too bad and I’m afraid to try yoga Eventually I stepped out of the excuses, gave it a try and I’ve been hooked for a few years now.  Today on my blog, Neghar did a guest post on “The 5 Reasons You Need Yoga In Your Life.” And, I’m certain that #1 will probably shock you. However, I can attest to it being one of the main reasons I STICK to my yoga practice now. I used to be the queen of the “I’ll do yoga when I have time”. I dismissed the important role it would play in my life. Not only the physical component but profound effect it has had in how I show up in the world as a fucking human being.  I remember thinking that I’d get around to doing yoga eventually but I never made it a priority. All kidding aside though, I would have such crazy thoughts such as “I’m too stressed out to do yoga, it will make me stir crazy!” Interesting how it’s been my main go-to for stress relief now. Funny thing is…it was the...
yoga for non-yogis and busy people

yoga for non-yogis and busy people

I have an incredibly awesome treat for you today. Im jumping-out-of-my-skin so excited to FINALLY share. Gahhhhhh!   I want you to meet my beautiful friend in fitness crime, Neghar Fonooni. Today I’m thrilled to share a sample video for you to try from her incredibly well designed program, Wildfire Yoga. When I started reading her emails and blogs back in 2012, I was always relieved (and so damn impressed) that she understood exactly what was going on in my head. Our message to women was so overtly in sync with one another I was certain we were sisters from anotha mutha.    Then, I finally got to meet her at a fitness conference in 2014. Listening to the passion in her voice was like music to my ears. At last, a woman who was unapologetically authentic and multi-fitness-passionate just like I was. Fuck yes. TWINNING.   She was always incredibly transparent about her challenges in parenthood, her love of lifting weights, aversion to dieting as a way of life and love for yoga.   Absolutely freaking refreshing.    So when the opportunity arose to attend the Radiance Retreat in 2015 I jumped on board. We got to do some yoga on the beach, hang at her house, drink vino and relish in all things badass. Naturally when she announced her latest creation Wildfire Yoga, I was tickled pink to dive in. This program spoke to me specifically because all of the flow sequences are short and to the point. Got 10 minutes? Well, then you can do this.   Yes, I still love me a 75-90 minute yoga class. However,...
Let your light shine + how to walk sexy (video)

Let your light shine + how to walk sexy (video)

“Do not follow where the path may lead.  Go instead where there is no path and leave a trail.” -Muriel Strode   The studio always steams up when I host couples lap dance workshops. The women that participated did incredible and really embraced their confident, sexy selves!  It is always sheer bliss watching the magic unfold as each woman taps into her confidence and smiles brighter. The men were such great sports, supportive and very well behaved. ?   Every workshop was met with a fun mixture of participants. Some women very comfortable in the Venus setting, brand new women and some men who had no idea what they were in for. After a champagne toast we were off and running with instructing the women how to dance while their partners sat smitten and oh-so-patient.   After talking with my instructors when we finished our workshops, it brought me back to how I’m always amazed at how sensual dance changes so much for women. Sharing sensual dance with your partner is fun and of course can add increased levels of intimacy. However, when you realize that you are really doing it for yourself, that’s when your confidence shines.   I’ve also witnessed women “shrinking” way too often. They are afraid their confidence will come across as self-absorbed, vain or conceited. It’s actually the opposite. Because of this I STRONGLY encourage each and every woman to “shine bright like a diamond” all of the time.   With that being said, as Marianne Williamson has said in her infamous quote “one of our deepest fears is not that we are not...
How to do Sexy Yoga For Beginners

How to do Sexy Yoga For Beginners

I love doing all things sexy and all things yoga. So naturally, I felt inclined to combine my love of sensual movement with my yoga practice. This video is a perfect introduction into what sensual movement is like blended with some yoga flow. If you are new to yoga and new to sensual dance this video moves at the perfect pace for you. If you are a bit more experienced, you’ll still enjoy the combination of these moves to add to your routine. All you need is a mat and some clothes to move comfortably in. I find it even more exciting when you can add some music and just shut the world out for the duration of your practice. If you can put on some sexy jams you can really let loose and have fun. This video will help you loosen up your neck, shoulders, back and will increase the flexibility in your hamstrings and hips as you go through the yoga poses. You’ll fall in love with this hybrid workout. What you’ll also learn are some of the key exercises that I use in my sensual dance classes and programs that will strengthen your entire body. And they are sexy AF if I do say so myself 🙂 If you love all things sensual dance you’ll probably love my latest FREEBIE download. I created a “Sensual Dance Starter Kit” for you to dive into your sexy side. If you’ve ever been oh-so-curious then you’ll love what this video and cheat sheet will have to offer. I love teaching women how to get in touch with their sexy side. It took me many...
How To Make Exercise Fun And Effective

How To Make Exercise Fun And Effective

For the past 4-6 weeks I’ve been working on a fun, new program for my bootcamp studio, Goddess Body Bootcamp. A bunch of us have enrolled in a Spartan Race in November and so I’ve decided that I wanted to improve my Spartan-ish arsenal of exercises. In the early stages of planning my training, my 10 year old son Tyson, took an interest to my tire flipping, running with a weighted backpack and oddly enough…burpees 🙂 The results of a “work” project have provided us with some awesome mom and son bonding time and he’s asking daily if we can exercise. Now, typically I like to get my son out of the house for some exercise at minimum of 2-3x per week and it’s usually met with moans and groans, as I’m peeling him off of his electronic devices. #momlife However, he took an immediate interest in the “play” workouts I’ve been designing. By the end of these workouts he’s huffing, puffing and usually covered in sweat. He’s loving it though! You can imagine how proud he was to help me with this recent Facebook live video where I had him demonstrate some of the exercises we had done for that evening. He’s already asked me again when we can do another video lol 🙂 Check out the video below for a little run through of our workout! Our Mommy and Son Spartan Workout- 10- Prison squats 5- Tire flips 20- Bear crawls 30- Jump jacks 1/4 mile run 10- Push ups 10- Burpeeeeeeees As many rounds as possible for 35 minutes. This type of challenge based training has brought new life...
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