Booty Building Workout

Building a nice round booty is the goal these days. No more flat bums for ladies wanting to get in shape! It took me almost a year to actually get some size on my behind and these are some of the lifts I did. One thing you NEED to get through your head women is that lifting weights won’t make you bulky. Also, if you want to build any size to your booty you need to add weights. Just doing body weight squats or something of the like doesn’t cut it. I did that for a long time and had NO butt.

Without further chit chat lets get into the workout!

  1. Hip Thrusters- probably one of the best things you can do to add size, tone and shape your butt. Start with a weight you’re comfortable doing and do a warm up set about 15-20 reps. Then do 3 more sets of 10-12. With that said, DO NOT lift just for a number. This needs to be difficult if you want to see change. If you’re doing 12 reps and it’s a breeze add more weight to the bar or do more reps.

 

hip thrusters

hip thruster

2. The Deadlift- Another essential move. This builds more than just strong legs and butt, add an overall strong body to the list. Here you start in a squat position, keep your back straight and core held in tight and lift with your legs. Don’t over extend at the top, just squeeze your butt. Same reps and sets as above. Warm up 15-20, 3 more sets of 10-12.

 

deadlift1

deadlift2

 

3. 1 Leg Deadlift- This one isolates the glutes. Start in a standing position, bend at the hips, and lift one leg off the ground, focusing on keeping the back of your standing leg strong. You can have your leg straight or slightly bent. I’m more comfortable with my leg bent. (need to work more on my flexibility). Same reps and sets.

 

single leg deadlift1

single leg deadlift2

 

4. Side Lunge- This works the outside of the booty and leg! With dumbbells to hold in each hand and step to the side holding the weights on either side of your ankle. Same sets and reps apply.

 

side lunge1

side lunge2

The best advice I can give when it comes to exercise, seeing results and building the body you want is if it doesn’t challenge you it wont change you. Exercise isn’t supposed to be easy. Don’t whine and cry about results you don’t get if you aren’t trying hard. It takes discipline and mental toughness to power through your workout and to stick with it but you can do it!

 

-Janie

 

Pin Me/Save to your phone to take to the gym—->>>

Booty Building Workout from thebombshellinitiative.com

 

 

 

 

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New Balayage Hair

I was tired of having ALL blonde hair. I know most girls want to be blonde. That was me in high school but then I went super dark a few years back and was like, wo I look so much better with darker hair! I was platinum blonde for a long time. But its more maintenance touching up my roots so often because my natural is a light ashy blonde in case you’re curious. But I feel like the all blonde washes me out and my green/blue eyes stand out more when I have dark in my hair. I’ve been wanting to do this balayage style for awhile because I think it’s so pretty!

I know everyone’s doing it but hey, there’s a reason! Basically with my hair she did a reverse, instead of painting the blonde on the ends she painted the dark at the roots. She didn’t touch my blonde only added dark and I love it!balayage @thebombshellinitiative.com

balayage- thebombshellinitiative.com balayage @thebombshellinitiative.com

-Janie

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The Dangers Of Tanning Beds Pt 1

I love having a beautiful golden tan just as much as the next girl but is it worth the risk? I did a fair amount of research on this topic and I want to warn everyone out there that baking in the tanning bed or ever laying out in the sun and getting burned is much more dangerous than you think. Take this story for example.

A young girl in high school with a beautiful glowing tan stands in front of the mirror. She goes tanning to the salon once or twice a week to keep up with the other girls, even though she is naturally fair-skinned. Her grandmother tells her she’s concerned with her tanning after watching a talk show about the dangers of tanning, she laughs it off  and keeps going off and on and also enjoys being outside with no sunscreen. Now in college that same girl stands in front of a different mirror and notices a mole that has changed black. She discredits it and puts of going to the dermatologist for a few months. She decides to finally make an appointment, and the doctor tells her it could be nothing to worry about, but he removes the mole to get it tested. A week later the lab results come back, and the doctor informs her that she has melanoma. Her mouth goes dry and a small panic sets in. He tells her it is cancer and that she will have to come back to check to see if it has spread. If it has spread far, she will have to get radiation, she could die.

tanning

(photo source:brownwoodfitnesscenter.com)

            This is actually my story but in reality my lab results came back as “atypical”, which the doctors told me meant it pre-cancerous. At some point it may or may not have turned to cancer. Yet, there are many girls who are not so lucky. “Glenna Kohl pursued a tan, both in the sun and in tanning beds — which new research shows are far deadlier than once thought,” says magazine writer Stephanie Booth. By 22, she was battling the most lethal form of skin cancer and at age 26, she was dead. So young to die, and yet it was a completely preventable disease. It was concluded that the disease was the result of her long exposure to the sun as a lifeguard and through the use of indoor-tanning beds. (Booth, 2009)  Sunscreen and the warning of the dangers of tanning beds could have saved her life.

The rate at which young women are getting skin cancer is at an all-time high. The American Cancer Society says nearly 70,000 U.S. melanoma cases were diagnosed in 2009. All require surgery, and some are fatal. (The Charleston Gazette) The International Agency for Research on Cancer announced that the ultraviolet lights of tanning beds are carcinogenic to humans. The new research places tanning beds in the same category as mustard gas, arsenic and asbestos! (Sobel, 2009)

It is hard to imagine that tanning is in the same category as mustard gas but the effects of tanning beds are much slower and so most people do not realize the damage it is causing their bodies. The percentage at which indoor tanning increases melanoma is alarming, “Indoor tanning before the age of 35 increases one’s risk for melanoma by 75%,” says Mary Kate Baker, a student and at East Tennessee State University who wrote her dissertation on this subject. The Skin Cancer Foundation reports, “Over the past 40 years, rates of this potentially deadly skin cancer (melanoma) grew by 800 percent among young women and 400 percent among young men.”

If you have a sister, daughter, friend, mother anyone you know especially who is still a teen please share this with them. It is crucial that everyone be taught the dangers of tanning and especially adolescence.

“Restricting teens’ access to indoor tanning is critical to preventing skin cancer,” says board-certified dermatologist Brett M. Coldiron, MD, FAAD, president of the AADA. “Therefore, we will continue to communicate to the FDA the need for stricter regulations on the use and sale of indoor tanning devices for minors under the age of 18.”

Every time a person gets into a tanning bed the risk for skin cancer increases, although every person is different on how fast, and when or if they will get melanoma. Tanning is especially popular among young women where the pressures to be tan and beautiful are growing.  “Our survey underscores the importance of educating young women about the very real risks of tanning, as melanoma – the deadliest form of skin cancer – is increasing faster in females 15 to 29 years old than in males of the same age group,” said dermatologist Ronald L. Moy, MD, FAAD, president of the Academy. “In fact, most young women with melanoma are developing it on their torso, which may be the result of high-risk tanning behaviors such as indoor tanning. In my practice, I have had patients – young women with a history using tanning beds – who have died from melanoma.”

The tanning industry would like the public and their consumers to believe that their tanning beds are safe. Some even say that it is not “proven” that tanning beds cause skin cancer. The Indoor Tanning Association (ITA) encourages those who will be exposed to the sun, such as beach goers, to tan responsibly. They say, “While moderate exposure to UV light is necessary for good health, overexposure to UV light can be a dangerous byproduct of too much time in the sun. In order for tanners to get all the benefits UV light, such as Vitamin D, without the negative effects of overexposure, such as sunburn. They recommend getting a base tan.”

I fooled myself into thinking i needed a base tan too but it’s just not worth it.  A person gets a base tan by going to indoor tanning salons before spending lots of time in the sun, say a vacation because it increases your exposure to ultraviolet light without burning. The ITA also claims that indoor tanning is safer than outdoor tanning. “A good way to minimize the risk of contracting sunburn is to tan indoors where the beds are regulated by the FDA, professional staff can monitor how a particular skin-type responds to UV light, and your body can benefit from an even tan without overexposing any one part” (PR Newswire).

However, Joanne Di Nardo, a Senior Manager, with Public Issues, Canadian Cancer Society, Ontario division argues against that. “Getting a tan from a tanning does not protect you from the sun and in fact could be more harmful.” Evidence shows that tanning beds can expose a user to five times more ultraviolet radiation than the mid-day summer sun. In reality, a base tan from natural or artificial sources offers the equivalent to an SPF level of only 2 or 3, when the FDA recommends at least SPF 15 at a minimum. (Canada Newswire, 2013.)

Researchers also say that the link between ultraviolet exposure from the sun or tanning beds and melanoma is indisputable “There is no question that ultraviolet exposure is associated with an increased risk of melanoma,” says Fisher, who is also the president of the Society for Melanoma Research. (Doheny, 2008)

 

To be continued….

 

-Janie

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Bombshell Spotlight: Kimie Shrum

It’s BOMBSHELL Spotlight Friday! The day I post an interview of a Bombshell of a woman, one that you NEED to know about and most definitely follow for inspiration. The beautiful Kimberly Shrum aka Kimie runs a fashion blog and has a the cutest pictures on Instagram. You’ll want to check her out for sure!

kimberly shrum

kimie shrum

 

Janie: You have a master’s degree from Vanderbilt, a good job and run a fashion blog which is amazing! Give us your story on these three things. Like what’s your degree in, where do you work, and what got you into blogging?

Kimie: I got my undergrad in business at the University of Arkansas and I was lucky enough to do marketing campaigns for Walmart for five years. After being around so many brilliant, amazing leaders, I decided I wanted to further my education so I went to Vanderbilt where I got my MBA (master of business administration). That landed me in Dallas where I currently live and work for a “large telcom”… Again, I’m fortunate to be surrounded by some really amazing and strong female leaders who are making a name for themselves in the business world. I’m totally soaking it up and just trying to become a better leader every day. The blog is something I do totally in my spare time. I have always had an eye for fashion and beauty (check out the thing most people don’t know about me below!) so the blog is a fun way for me to express that creativity that sometimes gets stifled in the office environment. I just started doing it last fall and it has grown incredibly fast!

Janie: Where do you live?

Kimie: I currently live in Dallas. I lived in Nashville, TN before moving here and I have to say that might be my favorite place I have ever lived.

Janie: Married, single, taken?

Kimie: Taken by an amazing guy named Michael. He is actually the person who suggested that I start blogging!

Janie: Any children?

Kimie: Just a little fur baby – my lhasa poo Kikka

Janie: Is there a motivational mantra or quote you love?

Kimie: I don’t know that this is motivational, but my favorite quote from recent literature is from Paper Towns by John Green. “And it occurred to me that the voracious ambition of humans is never sated by dreams coming true, because there is always the thought that everything might be done better and again.” As an introspective person, this line really spoke to me and I remember it when I’m feeling like the things I’m doing aren’t enough – ambition is great, but I think there is something to be said for enjoying your successes – especially in a day in age where everything we do seems to pale in comparison to what others are portraying their lives to be on social media. (Hey, my Instagram is full of professional photos! What you see isn’t always reality!)

Janie: Anytime you reach a certain level of success there are haters. How do you handle any negative feedback, comments?

Kimie: To be honest, I was really excited the first time I got negative comments on my Instagram! At that moment, I felt like people were engaged and paying attention to what I was doing. I know that you can’t please everyone, but I do try to take the negative constructively and see if there is any way that I can help that person.

Janie: Who are your inspirations? Give us two or three, and why.

Kimie: My mother for her ability to love and support, Ashley Graham for body confidence, and the Notorious RBG for how she has stood up for and paved the way for women!

Janie: Besides the fashion what are your hobbies? Things you love to do and enjoy?

Kimie: Well… shopping is probably my most loved hobby! But I really enjoying taking long walks with my pup and traveling with my boyfriend. We’ve been all over the world together – experiencing new cultures and seeing beautiful places together is a great bonding experience.

Janie: What are some future goals of yours?

Kimie: I would love for my blog to be my full time job!

Janie: What are you most grateful for?

Kimie: My family. I was so blessed in that arena!

Janie: People are often criticized for only showing the “good” things in their life on social media. So let’s relate to the readers for a second. What is something you struggle with?

Kimie: I have always struggled with my weight. I can remember being a kid and not eating certain things because I thought they were making me fat – and I’ve had some pretty hateful things said to me about my weight that really tore down my self-esteem. I know that so many women struggle in this area, and I have even told my photographer to please not photoshop my cellulite out! Yes the photos have great lighting and angles, but it’s important to me as someone who has to work daily on her self-esteem that I not put out unrealistic images that make others feel poorly about themselves.

Janie: Everyone loves good food. What is your favorite treat?

Kimie: Affogato. It’s a shot of espresso with gelato. There is an adorable place near my apartment that reminds me of Italy. They have authentic Italian coffee and crazy good caramel gelato. I go there every day! But I usually have a caprese salad and coffee. The affogato is for cheat days only!

Janie: What’s something most people don’t know about you?

Kimie: I went to beauty school…. And I dropped out!

Janie: If you could give one piece of advice to the readers, what would it be?

Kimie: If you love it, wear it!

Janie: Where can the readers find you? Whats your website and other social media?

Kimie: Follow me on Instagram @kimiewantsdior and check out my blog www.marilynsays.com

kimie shrum

kimie shrum

 

That’s the end of the interview. Kimie is smart, gorgeous and sweet! Follow her on Instagram and check out her blog for fashion tips and inspiration!

 

-Janie

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Drinks & New Things to Try

drinks & things- thebombshellinitiative.com

I’m always on the look out for new healthy drinks to try. I don’t drink soda, or anything with artificial sweeteners and I don’t like to drink my calories either.

healthy drinks- thebombshellinitiative.com

I LOVE the NUUN Active tablets. It slightly bubbly and has electrolytes and vitamins, so it’s like a sugar free version of Gatorade. Definitely worth a try. It also gives a nice natural energy boost!

I haven’t tried the Aquafina sparkling water yet, but I’ll let you know if I like it.

I’m also excited to try the True Lemon Raspberry Lemonade.  I really enjoy raspberry lemonade but it’s full of sugar so this all natural sweetener, with 0 sugar is appealing to me.

The cute little cup I found in the bargain area, you know the place right when you walk in Target, for $3.

citrus candle- thebombshellinitiative.com

 

Also found in the Bargain area was this divine smelling candle, also $3. Candles are usually so expensive so I was happy to snag this one up.

Then the last thing worth mentioning is the Hair, Skin & Nails gummies I bought. My hair grows incredibly slow and my step-mom swears by this brand of gummies. I guess you can’t really see in the photo but the brand is Nature’s Bounty in the large pink bottle. My step mom’s hair grows at like 3x the rate of mine (yes even though I’m pregnant. The prego hormones haven’t seemed to help at all) and hers is long and pretty. Mine seriously grows like a half inch every 3-4 months, no joke. I’m crossing my fingers and hoping these help! They’re packed with Biotin and they taste good so I know I won’t be forgetting to take them haha.

 

That’s it for the bargain shopping and new drinks to try. Who else gets sucked into the bargain area at Target? I never leave that place without grabbing at least one thing!

 

-Janie

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