If there’s one emoji that summarizes our workout goals, it’s that perky little peach 🍑 because let’s be real, who doesn’t want a perky booty. The only problem is finding the time (and energy) to get it. So because dragging my ass to the gym is just too much sometimes, I put together a booty prescription that would take no more than 5 minutes of your time. This ultimate booty workout promises that after just two weeks of doing this 5-minute exercise routine daily, you’ll actually be able to see a peachy difference. And you don’t need any fancy gym equipment or weights, just your own body weight, a timer, and some tunes.
Do each of these exercises for one minute, with a ten-second rest in between. It looks easy, but trust, it’s five majorly intense minutes.
1. Wide stance squats: Make sure your feet are about three to four feet apart, then turn your toes out to a 45-degree angle, and place your hands on your hips. Lower yourself down by bending your knees. To intensify the squat, hold a dumbbell in each hand and lift it up to underneath your chin each time you come up.
2. Reverse Lunges: Start with your feet together and your hands on your hips. Step backward, keeping your stance narrow, bend your knee, lowering it towards the floor. Step back up, returning to your start position. To intensify the workout, hold a 5kg weight with the opposite hand to the leg that is being lowered.
3. Side lunges: Start with your feet slightly wider than shoulder-width apart and your hands on your hips. Shift your body weight to one leg, bending your knee until the other leg is straight. Return to the center and do the same step with the other leg.
4. Donkey kicks: Start with your hands and your knees on the floor and raise one leg in a backward motion, keeping it bent at the knee with your sole facing the ceiling. Bring your leg back down, returning to starting position, and repeat.
5. Floor glute bridge: Lie with your back to the floor, with your knees bent. Keep your arms by your side with your palms face down. Lift your hips off the ground, squeezing your abs and your glutes. Raise one leg, keeping it bent at the knee, and then lower it back to the floor. Once your foot is touching the floor, lower your hips so that they’re also touching the floor. Do it again with the opposite leg.
Which Perky Booty Workout Is Your Favorite? Comment below if you have anymore tips to enhance the booty!
Janelle Mughannam is a Certified Fitness Trainer, food, and lifestyle Vlogger who is known on YouTube as Coco Janelle. She has earned more than 40,000 subscribers creating exercise videos, meal prep tips, and clothing hauls, amongst other vlogs.
Coco Janelle is a California-based brand ambassador, she has become popular on Instagram, earning upwards of 218,000 followers.
She is of Palestinian, Egyptian and Jordanian descent. She has one sister, Celine, and one brother, Farris. She is in business with her younger sister, Celine “Cece” who is also a Fitness and Fashion Influencer on Instagram.
I was given the opportunity to interview Janelle Mughannam, here’s what Janelle “Coco” had to say ….
At first our account started as a fitness account that shares tips and secrets about fitness. Today we transformed it into a start-up business with clients from all over the world. Our mission is to guide people towards a healthier lifestyle. Every body is unique; each with its own strengths and limitations. Our method is to motivate and inspire you in any way possible. Our aim is not only to transform your body, but to influence you in making more mindful decisions when it comes to your health. We believe in finding the pleasurable side of fitness, and while there may be a sore muscle or two along the way, the amount of fun and levels of energy you will experience will far exceed the discomfort.
What have you learned during this journey?
I learned to work harder and to manage my time. Running a start-up business by yourself is difficult. My sister and I do all the work ourselves and it definitely taught us to not procrastinate and to be better every single day.
Define beauty in your own words?
Beauty is something we cannot see because its from within 🙂
What is it like working with your sister on fitwsis, that not only benefits you guys but it is also helping people to live a better and happy life?
We love it! I feel like it has also brought us closer:) Plus working with a sibling is easier because you can fight and argue about something and be fine 2 seconds later lol. We have similar minds so we are always bouncing ideas off of each other. We also have duties and individual jobs within our company which helps us stay on top on everything!
Of all the people in the fitness world, who would you love to collaborate with if given the opportunity?
Good question!!! My sister and I love @stef_fit. We see ourselves in her and we would love to work with her one day!
What advice can you give to young women who are interested in following your footsteps?
DO NOT RUSH. I feel like when I rush or push things they never work out as planned. If you want to start your own business there are alot of conditions you must accomplish first before diving head first. You need a plan, you need a targeted audience and you need an investment! Take your time to make sure everything you release is perfect and neat.
What aspect of this artistry excites you the most?
We love receiving messages and emails from girls who have seen results using our plans. That is probably the most satisfying thing about what we do. Seeing others happy, motivated, and inspired from FITWSIS is the icing on the cake. Thats when we know we made it!
What goals do you want to accomplish in your career and in life
Currently I am just trying to hustle as much as I can NOW so I can be great LATER.
Do you have any beauty routines and if so, what are they?
I have really sensitive skin so I take my time with my skin care routine though the day. I love taking myself to the spa or salon to get pampered every now and then 🙂 I think its important to take care of yourself, especially us girls
Do you have any upcoming events or plans we should watch out for?
I guess you’ll have to wait and see:)
What do you think is the most significant barrier to female leadership?
I feel its because not enough women are supporting women who are on the top. If we have more women out there inspiring and changing the world then us women who concur. The future is female 🙂
Describe yourself in one word?
SPONTANEOUS!!I am always always up for new adventures and experiences.
I read that you are in College, what is your major?
I majored in Business Marketing and I have a concentration in Wine Studies. Yes wine:) I grew up in Sonoma County (near Napa which is the wine country of America).
Name 2 your beauty must-haves |Name 2 of your fitness must-haves
Beauty must-haves: Sunscreen + Moisturizer | Fitness must-haves: Water bottle + Music
Is there any woman who inspires you? Why?
My mother. She’s the most hard working person I know. I aspire to be as great as her one day.
Hello Beauties, The first time I heard about juicing was about 2 years ago. I have tried different foods and beverages but I could never get past the tasting because the smell was just too unbearable for me. I always felt like I was going to be sick. On June 7th, I received the 7 Day Detox from Ultimate Body Tox which includes 6 flavors: Strawberry, Lemon Lime, Sweet & Sour, Peach, Mango and Sangria. I decided to take my second dive into the world of juicing by attempting a 7-day juice cleanse from Ultimate Body Tox. Throughout the cleansing process, I documented what I was feeling and going through just so I could share my experience with all of you lovely B.L.B readers. Without further ado, here is my 7-day detox diary…
The 7 Day Detox is to help jump-start your weight loss journey. The 7 Day Detox is either a 7 or 15 day process depending which one you end up buying. The detox is more flavorful and best consumed cold or slightly frozen so you may choose to refrigerate or freeze the 7 Day Detox drink for 30 minutes or so before consumption. NOTE: Freezing your drink is recommended but not required.
Select one bottle of 7 Day Detox and shake well ( for about 10-15 seconds) then consume the entire 8 ounce bottle. Sip it. Do NOT drink it all at once. To speed up the detox process, consume a glass of water after drinking the 7 Day Detox ( Consuming water is optional). (4) 8oz bottles are to be taken 1 every 48hrs that equates to a 7 day master detox. You can eat while using the detox.
If your tolerance level is up and your body can handle the full 8oz bottle in 24 hours, you can move forward with taking each one every 24hrs. Shake well before each consumption and freeze for a frozen healthy detox. NOTE: It helps with bad breath, bad skin, and body odor.
It is recommended that you consume the 7 Day Detox during whatever time of day you are home with a clear schedule. The detox is deigned to flush toxins from your system, as such you will visit the restroom frequently. Do NOT lay down after you ingest the liquid into your system, it prevents it from working properly.
Pre Cleanse:
I stocked up on fruits, veggies, green tea, water and salad. I weaned myself off junk food and fast food for about 2 weeks to get my body and mind in order.
I also made sure to get 8 hours of sleep the night before I started my cleanse so I wouldn’t feel tired or groggy.
I made sure to eat a balance meal and only snack on fruits.
Post Cleanse:
I felt so good after I completed my cleanse even though I couldn’t leave my house for 2 weeks. I even got my mom wanted to try it. I definitely felt cleaner, slimmer and gained a sense of accomplishment.
Pros & Cons: Now that you’ve read my detox diary, here are some of the good and bad things I learned from my cleanse.
Cons:
Cleanses are a bit pricey. If you are trying to pinch your pennies one month, it might not be the time to splurge on a cleanse, which can range anywhere from $30.00 – $70.00 weekly. Ultimate Body Tox is the only place I found that sells affordable products for juice cleanse.
Cleansing is not a solution for long-term weight loss. If you are looking to shed a few pounds permanently, then a juice cleanse is not the answer. Drinking juice all day might help you to lose some water weight, according to The Huffington Post, but you might gain those pounds back post-cleanse when your body starts retaining calories from solid food again.
Pain and Vomiting. The constant pain in my stomach like someone is putting needles through me or something isn’t fun at all. The puking didn’t help neither, you would had thought I was pregnant. For me, my experience was diarrhea, stomach cramps, and the feeling of pukation.
( WARNING: EVERYONE IS DIFFERENT WHICH MEANS NOT EVERYONE HAS OR WILL EXPERIENCE WHAT I HAVE EXPERIENCED. SOME PEOPLE HAD A SMOOTH SAILING WEEK. DON’T LET MY EXPERIENCE STOP YOU FROM TRYING THE 7-DAY JUICE CLEANSE).
Pros:
I have never felt so hydrated! When I wasn’t drinking one of my juices, I was drinking a ton of water. I made a goal to finish a 1.5 liter bottle of water each day in order to feel full and flush out any extra toxins. This probably has a lot to do with the glow I saw in my skin the next day.
Cleansing gives your body a rest from digestion, according to Livestrong. Our bodies are used to breaking down and digesting food all day, every day, for years and years. So once in a while, it’s nice to give your body a break by only consuming nutrient-rich fluids. Especially if you are a junk food junkie, a cleanse will help reset your system and flush out tons of toxins. (Just make sure to eat mostly vegan in the days leading up to your cleanse or else you might be in for a pretty harsh change.)
Lost weight, mood was balanced, good night sleep, ate a balanced nutritionist meal, and flavor was good
Size. The size of the bottle was perfect especially for someone like me who gets tired of things fast.
7 Day Detox Benefits: Removes old waste and toxins that has accumulated on the stomach lining which prevents weight-loss Helps clear eczema Helps with bad breath Helps bad body odor (from the inside out) Improves energy
Overall, my juice cleanse was a positive experience for me and I plan on trying it again sometime soon. I think that cleansing for 7 days is plenty of time—I would not suggest doing a longer cleanse because, according to Women’s Health, your body goes into starvation mode after about 4 days. The next time I cleanse, I plan on going to a gentle yoga class or spending a few minutes in a steam room to sweat out additional toxins. But enough about me! Let’s hear what you have to say…
Have you ever tried a juice cleanse? If you have, what was your experience? If not, is it something you would be willing to try?
Leave your stories, reviews, and experiences below. I’d love to see what you guys have to say about “getting juiced!”
**FTC: This post is sponsored. Opinions are 100% my own, of course.
Warm lemon water works all kinds of miracles. I initially started drinking it to aid with weight loss, but have since found numerous benefits that I thought I would share with you all too. There’s really no reason not to be taking advantage of this morning health ritual and everyday detox drink.
INSTRUCTIONS
Squeeze 1/2 lemon (organic if possible) into a cup of lukewarm filtered water, first thing in the morning. Avoid using boiling or ice cold water as it takes longer for your body to digest and uses more energy in the process.
BONUS: try adding freshly grated ginger or a little cayenne for a boost.
THE BENEFITS
1. Aids digestion. It flushes out unwanted materials & toxins from the body. It also helps to relieve symptoms of indigestion, such as heartburn and bloating.
2. Boosts your immune system. Lemons are filled with vitamin C, which helps fight colds. They’re high in potassium which stimulates brain and nerve function.
3. Detoxes your system. It acts as a natural diuretic, releasing toxins at a faster rate as the citric acid maximises enzyme function which stimulates the liver.
4. Balances pH levels. Due to the alkalising properties of lemons, they help remove uric acid in your joints, which is one of the main causes of inflammation.
5. Clears skin. The antioxidants and vitamin C in lemons help decrease wrinkles and blemishes. The alkaline nature also kills some types of bacteria known to cause acne.
6. Aid in weight loss. Lemons are high in pectin fiber, which helps fight hunger cravings.
7. Energizes & enhances your mood. Lemons contain negative charged ions which provides your body with energy when it enters the digestive tract. The smell and scent of lemon can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.
8. Promotes Healing. Ascorbic acid found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage.
9. Freshens breath. It’s also been known to help relieve tooth pain and gingivitis. However, be aware that citric acid can erode tooth enamel. It is best to brush your teeth first.
10. Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.
beautyleebar.org 