Looking for ways to lift your tush or build a booty? We won't lie - it ISN'T easy but it can be done! With proper weight training (try our She Sweats 12-Week Transformation) and "Booty Focused" cardio training you can achieve that backside you are looking for! Instead of using running as your only cardio try one of the following forms of cardio that will help you build your booty.

Stair Climber or Stair Stepper - Hop on this machine and don't hold on! Work your way up - can only do 5 minutes at first? No problem! Record your stats and try for longer next time.

Walk or Jog Uphill - Want to get your cardio in outside? Instead of looking for a flat place to run try out a hilly section and/or do hill sprints. Run as fast as you can up the hill and time yourself. Try to beat your best time next chance you get. I bet you might even start looking and craving for hills to sprint up! {No joke!}

Inline on Treadmill - Bad weather outside? No problem! Hop on your treadmill and set the incline as high as you can without holding on! Try the incline at 6-15% and speed at 2.6-3.2 MPH. Remember, record what you were able to accomplish and keep building on that.

It's important that you do "Booty Focused" Cardio Training {when incorporating cardio} but it's also very important to not overlook the importance of weight training!

Be sure to check out some of our best cardio routines here. Which is your favorite?

- Whitney

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Healthy Cookie Cake Mini Pies

February 9, 2015Desserts & TreatsWhitney Carlson3 Comments

I made these sweet treats to celebrate Scott's birthday. Well, that was really just an excuse to make them. I was going to make our Chocolate Chip Cookies but wanted something thicker and more cake-like. These definitely hit the spot! They are easily made gluten free as well by using gluten free oats and oat flour. Get ready for this...I made these so that they would only be two servings! Feel free to share them with someone and not feel guilty about eating half the cookies!

Ingredients:

1 cup organic garbanzo beans, rinsed and drained
1/2 cup gluten free quick cooking oats
1/3 cup gluten free oat flour
1 whole organic egg
1/4 cup unsweetened almond milk
1 1/2 Tbsp coconut oil, melted
1 1/2 tsp pure vanilla extract
1/4 cup + 1 Tbsp Stevia in the raw (or more, if you prefer sweeter)
1 tsp baking powder
1/2 tsp salt
4 squares dark chocolate (or more, if you want), broken into pieces

Directions:

1. Preheat oven to 350 degrees

2. Add all ingredients, excluding dark chocolate, to a food processor and process until ingredients are blended

3. Once blended, stir in dark chocolate

4. Coat muffin tins with coconut oil or use muffin liners and add batter

5. Bake for 18-22 minutes

6. Allow to cool and enjoy!

P.S. We think these are even better after they are placed in the refrigerator for a few hours!

- Scott and Whitney

Eat Clean Recipe: Four Ingredient Peanut Butter Protein Fudge

January 19, 2015Desserts & Treats, Four Ingredient RecipesWhitney Carlson1 Comment

We know the picture does not do this justice but this is an AMAZING treat. I called it "fudge" because that is the best way to describe the taste although mine didn't last long enough in the freezer to reach the exact consistency of fudge. ;-) You will absolutely love this peanut butter treat that is packed with protein! Best of all...it's only FOUR INGREDIENTS!