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Friday, December 11, 2015

Booty Rehab + My Outdoor Fitness Workout

Hello Beautiful Bodies,

Having moved out of the inner city (dtla to be exact), I am now surrounded by spaciousness, fresh air and desert mountains. With my recent life change- read my blog "What Does Your Body Know?", I did not exercise AT ALL for one month- I can hardly believe it myself. But sometimes life requires other areas to take center stage and rightly so. Even though it felt like everything in and on my body was sliding south, in just two weeks of dead lifts and squats I began to feel and see my body taking shape once again... and so can you. Northbound we all go!! All of this 'outdoor-ness' is quite a change from spending so much time in the gym. But I'm finding my way and am loving all this 'fresh air fitness'. It is my intention to inspire you on your path to a Superior Posterior (more on that later) and to also share with you how I keep in shape without a gym.

For starters I have a mini Trampoline, and I love to use it. It is so good for our bodies. MmmHmm

Video of me Jumping on Mini Trampoline

The following "10 Health Benefits Of Rebounding" is from this great website To read her full article on 'Rebounding', aka jumping on a trampoline, go to

Before we continue, here are some benefits of 'jumping' I love:

10 Health Benefits Of Rebounding:

1. Increases Your White Blood Cells By 3 TIMES!
After rebounding for just 5 to 10 minutes, the number of your white bloods will triple. According to Natural News, they will remain increased to that level for nearly an hour after rebounding. An increase in white blood cells enhances your immune system, which is great for not only preventing/recovering from illness, but also for those with autoimmune conditions.

2. Stimulates Your Lymphatic System + Increases Circulation
The Increased G-Force Created From Bouncing On A Trampoline Stimulates The Lymphatic System And Boosts Circulation Throughout Your Body. Increasing The Activity Of Lymphocytes Improves The Immune System And Aids In Detoxifying.

3. Aids In Releasing Toxins
It Cleanses Your Lymphatic System Which Helps Remove Toxins From The Body.

4. Increases Energy
This gentle exercise increases circulation of oxygen to cells, which aids in boosting energy. Just after a few minutes of bouncing on the trampoline, I feel a burst of energy.

5. Improves Digestion
According to Young and Raw, using a trampoline can help with digestion because the contraction and relaxation of muscles helps clean out the digestive tract.

6. Helps With Varicose Veins
Another one of the great health benefits of rebounding is that it helps reduce and prevent varicose veins. Since rebounding increases circulation and blood flow, it helps reduce the inflammation and pain with varicose veins. When I was looking for more information on how it helps with varicose veins, I found many commenting on their experience with it helping prominent veins.

7. Aids In Weight Loss
Rebounding is a great form of gentle exercise that promotes weight loss. I love that it is easy to do and fun!

8. Beneficial For Preventing Cancer
According to Linda Brooks, author of A Simple Approach to Cancer, rebounding aids in reducing tumors that are cancerous due to increasing the immune system and the cleansing of the lymphatic system.

9. Build Bone Mass
It can increase bone density and help you maintain bone mass even as you get older. Additionally, starting it as a daily routine, can help prevent osteoporosis.

10. Improves Cellulite

Bouncing on a trampoline can reduce the appearance of cellulite as it involves increases circulation of lymphocytes, which aids in breaking down the cellulite. According to Dr. Mercola, the exercise causes vibrations resulting in the contraction of muscles, which pushes lymphatic fluid out of areas of the body where cellulite forms ( such as outer thighs). One study found that this type of exercise reduced cellulite in participants by 26%.

I will be writing a blogpost on the miracle of releasing cellulite. What does it take to release cellulite? I hear you ask....  Mentally; It takes forgetting what you think you know about your body. Physically; It takes eating right (most of the time) along with booty popping exercises included in my video below.Body brushing and the use of specific essential oils with hand massage help too- so keep tuning in and I will share my secrets with you!Okay, back to my non-gym work out. I have taken up a once weekly ritual of walking / 'mini-jogging' up a half mile hill. It is a half mile uphill, and a half mile downhill. I walk up and down the first round (1 Mile) and then do my 'mini-jogging' up the hill on the second round, and walk down the second half. That's two miles total baby!!.. And a big feat for me. I break a sweat and get into a new dimension of breathing, which- as a Yogi, I love! I will build up to three miles as the New Year progresses.

I am not a fan of 'running', well... once in a while you might find me on a treadmill, though it has never been a favorite pastime. All of this said- here, out in nature with so much fresh air- I kinda can't say no to at least 'mini-jogging' a little. What is 'mini-joggin'? It's like trotting lightly with mini-bouncy-steps. It's the kind of 'running' I can do- and that my knees and hips agree with, at least a half-mile at a time.  My fiancé asks me to run with him all the time. I usually say no thank you, or get some odd injury by trying to do too much too soon. P.s. I'm asking Santa for a pair of old school roller skates. That way I can work my legs by my fiancé's side, as he runs. There is a nice long path close by we will have to explore.

As I began working out again, I realized my cardio had been non-existent. I rarely became breathless when working out (awful for a fitness teacher). Old injuries kept me from doing too much 'crazy' in dance classes, so I opted out (except for teaching Bellydane). I would get breathless after the cardio-dance-aerobics at the beginning of BodySculpt class ... and remember a many a times breathing deeply at the end of class, drenched in sweat! BTW- "Holla".. to all my Beautiful BodySculpt students.. May the upcoming video be of serious service to your backside!"... Yes, so very little cardio for me in general. Mini-jogging up this half mile hill is where I begin to get my breathlessness ON! 
P.s. Make sure to wear proper shoes for your happiest and healthiest 'mini-jogging' experience, especially if you have knee or foot issues.

Okay, so I jump the trampoline three times a week for 12-20 minutes, after a little stretch, onto the funnest of all- Booty Rehab time! I started just doing these reps of 25 x 2 sets of Dead Lifts and 25 x 2 sets Squats, 50 total each. That's all my body could handle after not working out for a month. I slowly added back step lunges and side skaters (which I will share soon in my Booty Rehab series), and then worked up to 75 reps and then 100... but for now I introduce to you- a mini workout that will 'take away time' as far as your posterior goes. 

*I introduced Dead Lifts in BodySculpt class a handful of times, but due to the high number of students and ages ranging from 18- 78. Some students would complain about their lower back hurting or knees. This said : PLEASE LISTEN TO YOUR BODY and NEVER do anything that does not feel right for it. Period.

-You are accessing the muscles on the back of your legs with dead lifts. This includes the hamstrings, glutes, and lower back (your booty bump). Focus on using your 'backside' to lift the weight. Avoid using your upper body or using your quadriceps to lift.
-Never use heavy weights unless you know what your doing. You will end up using your strongest muscle groups to do the work and miss the posterior all together- or injure yourself.
-Start with two five pound weights, or a body bar of ten/twelve or fifteen pounds total. In this video I am using only ten pounds total on my lifting bar.
-Breathe in through your nose as you lower & out through your mouth as you rise up
-Keep your core engaged; lower belly muscle activation
-Beginners; bend your knees as much as you need to as you fold forward. Only fold forward as far as feels safe. You will eventually straighten the legs more, but never to locked knees.
-The point is to access your posterior and use those muscles in a superior way. Remember, avoid using your upper body or quadriceps to do the work.
-Feet: Stay with bodyweight in the heels and out of the toes!
Okay here's my first Booty Rehab Workout Video. Try it once, then maybe again, then maybe do it twice in a row- that's 100 squats & 100 dead lifts! These two are our classic booty lifting miracle workers. Enjoy! 

Booty Rehab Workout Video Dead Lifts & Squats

If by any chance your body simply does not like these movements, I have included a basic brazilian buttlift workout done on hands and knees, below. You can always add ankle weights (start with 1 pound on each ankle for beginners, or those who are new to working out).

Exercise Video Build Your Booty Shelf

Thank you for reading. Thank you for working out with me.
Visit my website. Lets connect on social media <3.

Until we meet again.. Keep loving your Beautiful Body...
Love & Peace,

Monday, November 30, 2015

What Does Your Body Know?

Students and Friends: I am very grateful to everyone for all of their prayers and unconditional love. We are with great humility. Thank You. Your love is the nectar of life. 
~ Tuesday

Do you think about the body's intuitive 'knowing'? The Snake Dance I share with you in this post depicts what I now see as my body's intuitive knowing. This video was filmed six months ago and I did not know at the time that a part of my life was coming to an end... though my dancing body did.

Why am I telling you this and why should you care? Because maybe we have something in common. Let me tell you a story...

For many years I lived with a fear that the person I would love and marry, would die before we had the chance to truly fulfill our life together. My fears recently almost came true.

Whenever these fears arose,  I would be overtaken by the energy of a grieving widow- just as a woman who had lost her spouse would feel, I would be taken. I call her, or 'that feeling', the weeping widow.

She used to bleed the joy out of my relationships, out of me. She used to have me under wraps like an emotional straight jacket. Mind you, she did not visit all the time, but she was always there. Does that make sense? If you know her, if she visits you too- then it does. Anytime the weeping widow would visit in my imagination, and taunt me with feelings or movies of sadness in my mind- I would 'stop' the movie in it's tracks. I feared seeing it through to the end. And then something happened.

I saw a video clip by a writer I admire named Gary Douglas. He said (something to this notion) 'A thought, or event in your mind has a lifespan. Let a thought finish instead of trying so hard to stop it, and you will actually see that it never ends the way you think it will.'

Shortly after seeing the above clip,  I had a thought about a friend exchanging 'a gaze' with my fiancé. The gaze was one that at first I could not define, but one that my ego immediately noted as 'dangerous', and 'suspicious'... Don't look, stop the mental movie!!! For what if my friend and lover find something special with each other- in this thought? Well you know what? When I allowed the thought to finish,  they did exchange something special... But not what I was afraid of. Just like Gary Douglas said; When I allowed the thought to finish, I saw they realized a truly '*Rainbow' (*Read my book Confessions of a Spiritual Apprentice to understand the Rainbow) type of experience together, not anything my mind needed to feel threatened by. Such a very opposite energy to the impending doom and disaster I feared and pre-projected onto my screen of life, as tribute to the weeping widow.

Okay, why am I telling you all this? Because my fiancé almost died, but he didn't. What I had almost come to expect from life almost happened, but it didn't. And I tell you all of this because my life has changed, but not in the way I thought it would. Thankfully.


Thirty nights ago my fiancé did not come home. Thirty nights ago he almost died. 
Thirty nights ago I was almost the weeping widow.

Over the weeks my love was in the hospital, I lay alone at night and thought about the above video I had filmed six months ago- over and over again, without realizing why. One night as I lay in bed, I experienced a buzzing in my body. The buzzing was accompanied by a very deep feeling of something 'clicking into place' on a soul level. A karmic agreement had been completed. A meeting of time and space had taken place within my mind body continuum, and the powers that be.

I sat up and knew she was gone. The weeping widow no longer held power over me. Her tour of duty was complete. My dance with her had finished, reaching it's final bow. A ringing in my body told me it was so. Like a grandmother clock striking twelve midnight- you know what time it is.

I thought about this dance and at once knew why it had been on my mind so much. For my fiancé lived through his event and here we are alive together once again. Now there is no widow about. The part of the 'movie' I was so afraid to finish watching has finished, and though under these circumstances, there is indeed a happy ending.

I grieved, or... She grieved, one last time in this snake dance.

What snake dance may your beautiful body be doing currently, as a means to purge, to end, to begin, to heal? Read about the ritual and ceremony of Snake Dance in my blog Wisdom for the Enlightened Warrior.

Looking back I recall knowing I was to wear black for this dance, I was to wear the waist trainer, I was to use my staff of power., and had to dance with this song by Hosier (I am listening to it on my ipod while the video was being filmed)... This dance, I now realize- signaled an ending to a certain 'karma', if you will.
And it does.
And so it is.
So be it.

My post from Instagram:

#Karma lasts as long as we would entertain it. No longer was the #weepingwidow my fate. Her completion moved this #SnakeDance through me, far before our #NewBeginning. For you are #alive and in you I have completion of her tidings. That evening I recognized a true ending of a very certain karma. With it a new responsibility resides: to move forward truly #free of darkened pre-perceived fates.. For #life or #death reside but a #breath away, and #peace may reside within each. Bondage meets #liberation. With each thought we drive the eternal #chariot home, bridging #heaven, or hell. We choose. 

*Upon awareness of a 'karma' ending, may we rejoice in the opportunity before us; to know life anew, to bare witness to a world free of preconceived notion and self judgement. May we truly seize the chance to be the #freedom we seek. May we practice #humility and #gratitude - extending #grace freely... to ourselves and to others over and over and over again...for in this practice resides the #peace we seek. Amen ♥ "

With Namaste Love

Saturday, October 10, 2015

Sexy is Now- Stop Trying to Please Others

Dance your own dance and brave a whole new you. Watch the world change as you evolve in Self Love & Self Mastery. Everything changes when you take the reigns. 

Feeling sexy is not giving a fuck what others think of you. 
You are free!

Being sexy is not thinking you know what others are thinking of you. Get out of your head and set yourself free!

Spiritual practices such as meditation, chanting and energy healing can free one of needing approval and validation from the world.

Sexy is Freedom from the limiting and self-hating thoughts in your mind... 
Ultimately it's the you in your head you will battle. Make friends with your Self, choose Self Love & Acceptance and the road opens to you!

Wednesday, August 26, 2015

Waist Trainer Diaries; Entry One

*Note, this video was taken two months into my waist training. 
I had not 'lost an inch' from my waistline until into my third month.

Okay so when I first got my waist trainer, my fiance had to help me hook it up- and that was no easy feat! I had to exhale all of the air out of my lungs, hold my breath- and he would attempt to secure a fastener. It did not always work on the first try and I'd have to exhale everything out again and hold my breath until he struck success!

Once completely 'hooked in', I mused at my figure. Honestly it looked very strange to see myself with such a small waistline. It was like I had entered a weird dream from cirque du soleil and I was a member of the 'freakshow'!  As I walked around in the trainer, I felt like 'Lucy' in a 'I Love Lucy' scenario;  remember the one where she was covered in a head-to-toe body cast? It was so alien to wear this contraption, my walk seemed odd and stiff. I could not bend forward at all (let alone touch my toes) I would stumble backwards and forwards like a little kid learning to walk.

This first time, I attempted to sit in bed to read with it on, my body was like, "Oh hell - no!" It was unruly and uncomfortable. I thought, "Am I really gonna go through with this?" I propped myself up with a bunch of pillows, but could not get comfy... No problem, I have a 'standing desk', I thought to myself. I will just do some work in the office standing up. Then about 30 minutes into my first 'wearing', my kidneys screamed at me just how they did when I wore the belt a year earlier; read my blogpost The Corset for more on that.

It was then I knew this was nothing to play around with. I honor my body and my health. To impose such sudden restriction on my organs is a big deal, and I do not want to walk a path of vanity with this experience. There was no way I was going to ignore my body signals. I then took off the waist trainer, and boy did it feel good to breathe again! I realized my breathing was so restricted while wearing it. It felt good to take a deep breath, and then another.

I decided to get into a rhythm, knowing my body felt harmonious to wear it up to 30 minutes at a time. Every other day I would ask my fiance to help me get hooked in again and each day my body told me when my time was up at half hour increments. Then after two weeks, I was able to find a little more comfort and wore it for 45 minutes, then an hour and then two hours became my norm by the end of my first month. I felt breathing was easier, though I still could not move very well in it.

Into my second month, I was better able to breathe and was able to fasten it all by myself. My body adapted and felt harmonious with it on for between 2-3 hours at a time. Though I still could not sit down with it on. Three hours became my new goal each time I wore it. I decided to wear it every day for two weeks, up to 3 hours each time. I was pretty successful and breathing became easier...Sighhhh!

Come by for my next Waist Trainer Diaries; Entry Two where I will talk about having your cake and eating it!!! Yes, we will discuss eating and cooking with the trainer on, and the journey of beginning to exercise while wearing it too. See you then...

Friday, August 7, 2015

Waist Training- Why?

Why am I waist training?... I never once thought about having a smaller waistline, in fact I never thought about it, because I didn't really think it was possible. As I have learned to love and accept myself, a new conversation has birthed between me and my bones, muscles, organs and skin.

I always thought I would be stuck in a body I hated and that it would never really change. I have learned my body is a living, breathing, malleable organism that is ever shedding and growing anew. I understand now, more than ever- that my body's health, energy and physique are direct reflections of my thoughts, feelings and affirmations... not only about IT, but about everything I think and feel about life and the universe as a whole.

I strive to experience peace, joy and simplicity. I am done with the inner fight and ‘self sabotaging’ self-hate. As my life heals, my body heals. Old molds of who I thought I was drop away and my body hungers to explore new and exciting dimensions of self. As the divine feminine is allowed to dance and play through my body, I want to dance, decorate and celebrate my form. I call it lovin' on my body.

Let it be known the love always begins on the inside and change is not sought because what abides is unloved and must change. Change is born through complete acceptance and love in the now. That love draws me to explore- like a scientist, like an artist- the abilities of my body, and this is one way I am loving to experiment! Stay tuned.... 

Friday, July 24, 2015

Beautiful Body Meditation - 'Future Body Vision'

When growing a new body, loosing weight, or healing our physical forms- it is important to strengthen the ability to see one's self as we wish.. What do you see in your 'future body vision'? 

Great minds agree; if you can see 'it' in your minds-eye (greater health, a fit body or the booty you have dreamt of), you can create it.

This guided meditation/visualization is for anyone who seeks to grow their body from the inside out.

Strengthen your muscle of seeing your body just as you wish it to be, while loving it just as it is.

Come by and try it out at my Listening Station & Find it in my Store. <3 Love, Tuesday