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Cheek Squeezing, Fruit And A Sweet Little Workout!

Hey!  How you livin’?

Livin’ large and in charge I hope!

I have a couple quick tips for you today, along with a sweet little Challenge workout.

The first quick tip has to do with your booty.

I’ve mentioned this tip before, but it needs repeating and that’s to make sure you flex your cheeks (and hamstrings) as you stand up out of a squat/lunge or raise your hips off the floor while doing leg curls or hip extensions.

By focusing on squeezing your cheeks (and hamstrings) you are making sure you’re putting the focus where it should be – on the booty.  It’s very easy to do those exercises incorrectly and put too much emphasis on the front of your legs, and/or knee joint, while taking the emphasis off the backside and that’s not cool.

To emphasize the point, I regularly goose myself while demonstrating those exercises in boot camp or while working with a 1-1 client.

Does it look weird?


Does it get a chuckle?


Does it prove my point of flexing those muscles hard every time?

I hope so…otherwise I’m going to stop grabbing my own butt!

The second tip is a nutrition tip and it has to do with fruit.  I’ll talk about this more in a later article, but one thing that always makes me crazy is when a so-called “expert” tells people they shouldn’t eat fruit if they want to lose weight because it has too much sugar.


What’s that you say crazy person?  Fruit has too much sugar?


The average serving of fruit is anywhere from 50-70 calories.  If you were to get your 5 servings per day that would be about 250-350 calories per day.

Is that a lot?

Is fruit full of sugar?  Yes, but it’s not enough to warrant you not eating it.  Plus it’s full of too much goodness not to eat.

Not only that, but fruit like apples, pears, blueberries, raspberries, strawberries, all have a lot of fiber that would slow any sugar absorption.

Plus your body needs that sugar to run, especially if you’re exercising (which you should be).

Like I said, I’m going to devote an entire article to this subject in the near future, but I felt I had to get this out there because I’m starting to hear this myth more and more and it kinda makes me goofy.

Okay, now on to the workout.

This puppy is pretty awesome and it’s the same style of workout I created for this month’s issue of LSV Inner Circle.  Click here if you’re not a member to learn more.

The theme for this month’s Workout Of The Month was “The Challenge.”

Rather than giving you a workout and telling you to do it for a set period of time, this month’s workouts all required you to work to a total number of repetitions and that number varied depending upon your fitness level.  100-200 for beginners, 400 for intermediate/advanced and 700 for crazy people.

However long it took was however long it took.  When I filmed the videos, they took me about 20 minutes to complete and I did 400 reps total.

Below is an example of a workout – although the workouts I gave clients are much better :-)

1) Push-up – 10 reps
2) Burpee – 10 reps
3) Bent Over Row – 10 reps
4) Side Plank Extension – 5 reps per side (10 total)
5) DB Rear Fly – 10 reps

Okay, so that circuit is 50 reps one time through.  If you’re a beginner, go through it twice.  If you’re shooting for 200 total reps, go through it 4 times.  If you’re aiming for 400 total reps, go through it 8 times and if you’re a crazy person and going for 700 total reps, do it 14 times.

If it takes you 15 minutes, that’s fine.  The point of the Challenge is to get better every time you do the workout.

So if you do this workout 300 reps and it takes you 18 minutes, the next time you do it try to beat your time by 30 seconds (by taking less rest…not doing the exercises with poor form).

There are any number of ways you can better your previous performance, but the point is to try and get better each and every time.

Make sense?

Give it a whirl and let me know what you think!

Like I said, the March issue of the LSV Inner Circle is full of Challenge Workouts along with full, follow-along videos so if you’re a client and haven’t checked it out make sure you do so.

And if you haven’t checked it out yet and want to learn more, head to –>

Okay, I’ll talk to you soon!


P.S. – you really should check out becoming a member of the “Lean, Strong and Vibrant Inner Circle.”  Each month you receive a huge digital magazine full of nutrition/diet information, recipes and exercise tips along with a new workout and full videos.  It’s diggity-dang cool!

Check it out by heading to –>

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 165

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