Have your glutes gone south?

When I was growing up, my cousins gave me a nickname of “crush booty” because I wasn’t blessed with a round booty. After doing this circuit consistently, I’m proud to say that my booty is rounding out very nice…..watch the video and you be the judge! :-)

There are many different exercise programs that work, butt building panties and gadgets on the market that don’t really work but that you’re certainly free to that guarantee they will “lift your butt”! The reality is that you can try out the gadgets, but I’ve discovered that there’s just no way around it…..unless you “buy implants” or were born with them…you’ll just have to BUILD YOUR GLUTES in order for them to round out!

My personal mission is to equip you with the tools and information you can use to help you get to where you wanna be, so I’ve put together this high intensity interval training circuit video for you, that you can do in the comfort of your home…in less than 30 minutes…without spending a DIME!

This workout will help you build (or re-build) a round booty (glutes)!

1. Mountain Climbers
2. Alternating Skater Hops (jump from side to side- like ice skater)
3. Mat Hop (jump from side to side over a mat (placed in the middle)
4. Jump Squats (in squat position- jump up)
5. Push-ups
6. Squat Kicks (squat into a high kick, alternating legs)
7. Pistol Squats
8. Kettle bell Squats (or use whatever you have available)

Do 3 rounds of 15 second intervals on each move, take a 30 second rest between rounds.
You can download an interval timer from the Apple or Android Play Store to track your time.
Do this circuit at least 3 times a week + eat cleaner and you’ll burn fat all over & build your glorious glutes back up again or for the first time!

After you complete the workout, come back and let me know how you like it or even if you don’t…any feedback is certainly welcomed!

To Your Butt Building and Lifting Success,

P.S. If you’d like to get started with the “clean eating” basics to really get some results, I have a 7 day Jump start Transformation Plan that I’ll send you for FREE. Just send me an e-mail to: 7dayjumpstartt@aweber.com and I’ll send you the meal plan!



Still claim you don’t have time to prepare your meals in advance?


This picture was taken about 2 hours after I got home from a four hour road trip, haircut appointment with my 7 year old and  still made the time to get my meals together for a few days this week.

If it’s important to you, you’ll find a way, if not, you’ll make an excuse.

Meal prepping for the week is new for me to this extent but helps me make sure I’m fully prepared!  Just because I’m strategically am eating low carbs this week, doesn’t mean your food has to be boring, bland and without flavorful seasoning!

I grabbed some spices from the “ethnic section” of the grocery store to add flavor without the extra salt.  I’ll be chowing down on white fish, spinach, green beans and broccoli this week.

Last weeks’ breakfast included egg whites, sauteed onions, peppers & mushrooms and half of a grapefruit.  Although I’ve eaten egg whites in the past before, I still LOVE the regular eggs with yolks and all, but was surprised with how good and filling they were!


So after seeing how painless meal prep really is, you don’t have any more excuses for not prepping your meals, unless you just aren’t in the mindset to be disciplined with your eating right now…and that’s OK too.

Ditch your meal prep excuses and make it happen!

Much love & fat loss success,



If you are an internet marketer or you’re building your business online, you know the importance of increasing traffic to your website, capture page, blog, etc in order for you to increase your leads, get more customers and ultimately increase your profits. So what do you do if you are new to network marketing, MLM, direct sales, affiliate marketing, internet marketing, you have a tight budget ($0-$100) but want to learn how to build your business online by generating some traffic to your offer? Join myself and the other chicks of “4 Chicks and a Blog” for our weekly hangout on Wednesday, February 19 at 6pm PST/8pm CST /9pm EST to learn why

Traffic is the Internet Highway to Profits

Watch this video to find out WHY you should join us for our hangout: so unless you’re rolling in the dough…you should be tuning in to learn how to direct that traffic to your offer so you can dance in the street like the traffic director did in the video! Click here to join us for the hangout on Wednesday, February 19 at 6pm PST/8pm CST /9pm EST! Make sure you share this post on Facebook, Twitter, Linkedin, etc, especially if you have fellow business partners, friends or family that you think may find this FREE traffic getting information priceless! I look forward to seeing you soon, Felicia Starks


Remember the old saying, “You are what you eat?”

There’s certainly truth in it.

More accurately however..

You are what you…

Digest (break down)
Absorb (take into the bloodstream)
Take In (take into the cells)

The problem is that not all the food you eat is properly used.  Even assuming you eat the  organic, grass fed and highest quality food available, you still won’t have optimal health unless your digestive system is functioning at its peak.

Effectively eliminating the waste, toxins, and maybe even parasites that are in your body is essential to good health.

So what do you do?

Remove the Waste and Junk

Your body needs to properly digest nutrients and eliminate waste. The more efficiently your body digest and eliminates, the healthier you will be.  In other words, if you aren’t “pooping” at least 1-2 times per day….your body isn’t doing its job and you are walking around with excess waste in your stomach.


The first sign of your body not digesting

Big belly

The result of not digesting over months/years

If you aren’t “going” at least once daily, it’s past time for some…..internal cleansing of your organs!
Maybe this seems too close to home for some…but humor me for a minute….
Dirty DishesImagine your kitchen as if it has never been cleaned in the past 20 years.

(Maybe this is too close to the truth for some.)

Dishes piled to the ceiling, molding food on the counters, grease covering the stove, your cats filled the litter box in the corner years ago, the kids have tracked mud in from outside…

Now comes the REALLY scary part… Imagine fixing dinner tonight for your family in that very same kitchen.Dirty pots

Dirty pots and pans, used plates, glasses, and silverware… do you think that some of the contamination from the kitchen would be spread to the food and to your family?

The truth is the intestines are the “kitchen” of your body.

Every tissue in your body is fed by the bloodstream, which is supplied by the intestines.  When your intestines are dirty, the blood is dirty, and so are your organs and tissues. It’s the intestines that must be cleansed first before any effective enhancement in your health can take place.

You Can Feel it in Your Gut…Are You Full of It?

Waste that doesn’t get eliminated, builds up on the intestinal walls clogging the absorption of vital nutrients, and creating a breeding ground for pathogenic bacteria, fungi, viruses, and even parasites. These pathogens excrete toxins, acids, and gases, which cause inflammation to the intestinal walls. The small, inflamed capillaries, that line the colon wall, begin to absorb the toxic byproducts of your own waste—right back into your own bloodstream—which poisons all the organs in your body.

This blocks your intestines from fully absorbing nutrients from your food and supplements, it also lowers your overall energy, health, and vitality while setting the stage for disease….think cancer.

What Should You Do?

Detoxing and internal cleansing is one of the most important steps—and usually the most overlooked—when attempting to lose weight, shape the body, flatten the waistline, improve the immune, digestive, and elimination systems, and achieve optimum health.

There are several ways you can cleanse internally..

  • eat more fiber regularly
  • drink at least 2 quarts of water
  • dry brush your skin lightly to remove toxins
  • try a master cleanse
  • cleansing tea
  • add more green veggies to your diet
  • if you don’t like veggies, you can still get your greens here

This may have been a little “gross”, but it’s a serious matter that deserves your immediate attention…..your body and your livelihood depends on it.

I’d highly recommend that everyone detox at least once a year and cleanse at least twice a month.  I wouldn’t recommend you start another weight loss program or take anymore supplements until you detox and internally cleanse your intestines and other digestive organs so your body will be ready to absorb the nutrients and vitamins that you will be taking and then you’ll finally see the weight loss results you desire.

Click here to see the products that I recommend for internal cleansing if you have tried adding fiber and still aren’t “moving”! :-)

To Your “Cleansing” Success,


Blog Set Up & FREE Graphics Tips Training on Thursday, Jan. 30

Are you technically challenged but have thought about starting a blog to share your passion, ideas,  and gifts with the world (but don’t know where to start)? I have got a solution for you that’s less than $30 + I’m doing a free set up training to help get your blog setup and ready on Thursday evening  at 7:30 […]

[click here to continue...]