BUTT

The gluteus maximus is the largest muscle in the human body. Let's work it.

Ready to feel the burn? Put on Trey Songs' "Oh Nana" and do these moves to the beat. Complete sixteen repetitions of each exercise. Start with the right leg, and complete three rounds of this circuit before switching to the left leg:

Fire hydrants:

On your hands and knees, abduct your bent leg. Pause for a moment, and return it back to the starting position. Keep your back straight and core tight. Kind of like a dog marking his territory!

Kick up pulses:

On your hands and knees, raise your bent leg as high as you can while maintaining proper alignment. Flex your foot, and pulse it up and down. This is a very little movement. Challenge yourself to keep your leg as high as you can.

Kick ins:

On your hands and knees, point your right toes and bring your foot to the bottom right corner. Keep your leg straight as you bring your right leg up towards the top left corner. Return the leg and tap your pointed toes where you began.

Kick outs:

On your hands and knees, point your right toes and bring your foot to the bottom left corner, crossing your stationary left leg. Keep your leg straight as you bring your right leg up towards the top right corner. Return the leg and tap your pointed toes where you began.

If this circuit is too difficult, complete eight repetitions of each exercise. If it's too easy, add some ankle weights, baby!

BEACH BOOT CAMP

Last summer, I started my own business.

Beach Boot Camp is an exercise class designed to instantly melt fat off of your body. I combine tabata, or high intensity interval training (hiit), with circuit training to result in the ultimate full-body work out. You are guaranteed to walk out of my class dripping with sweat and confidence. The best part of all? We have fun doing it. We incorporate water balloons, partner workouts, burpee-penalties, medicine ball crunch tosses, and many more activities to bring each client together to form a sense of unity.

My class has come a long way since last summer. Boot Camp is taught in my personal workout studio, on my lawn, and some classes take place on the beach in my backyard. I now have durable floor mats to decrease shock when doing jumping exercises and two walls with mirrors to make sure everyone's form is on point. I have a mini fridge stocked with water and gatorade and I often offer a "juice of the day," where we all take shots of green juice after our workout.

All ages and fitness levels are welcome to take my class; the style allows each individual to work out to the best of their individual ability. This is because my workouts are not counted, they're timed. Each person is working to beat their personal best. I take note of any injuries or limitations and offer modifications to each exercise, so everyone can do it!

Beach Boot Camp Schedule: 5/27-7/31
Tuesdays 10-11a (abs)
Tuesdays 7-8p (abs & arms)
Wednesdays 10-11a (legs & butt)
Thursdays 7-8p (legs & butt)

Prices:
$15/class
$50/5 classes
$100/unlimited classes
*if you bring a friend you get $5 off whichever payment plan you choose.

I encourage everyone to try my class. Even if it's just once.
I want to show you what a real workout feels like.
Bring you friends, bring your mom!
You won't be able to walk for a few days, but hey.
It's worth it.

If you're interested in trying out my class or personal training with me, email charlottesmuller@gmail.com.  

MORNING

Ever since I lightened my workload for the summer, I've had a lot of time to dedicate to myself. 

It's important to have time to yourself, especially mornings. This morning, I woke up (after Russ snoozed his 7:30am alarm five times) and craved the outdoors. My bed is across from two windows, so it's calming to wake up and hear the sounds of nature so early. 

I put on my robe, drank a big glass of water, and made myself my favorite green juice: apple, spinach, cucumber, and mint leaves. The combination of each makes a sweet, healthy taste that wakes you up better than a grande iced caramel macchiato. After my juice, I walked barefoot to the beach, which is conveniently right in my backyard. I let the sand exfoliate my feet and concentrated on my breathing, in through my nose and out through my mouth. After the beach, I traveled to the other side of my property where my workout studio is, put on Pandora (Ciara radio), and did a twenty-minute upper body circuit:

12 shoulder front & side raises on the bosu

12 shoulder presses

12 bicep curls

repeat 2x

12 each single arm overhead tricep extension

12 double arm overhead tricep extension

15 each arm tricep kickbacks

repeat 2x

15 chest flys on yoga ball

12 each single arm chest press

12 each arm rows

repeat 2x

Whatever the rest of this gorgeous Friday brings, I'm ready. 

Have a beautiful, healthy day!

ATTIRE

I used to work out in an old t-shirt and guys basketball shorts.

Then, I switched to TJMaxx's exercise clothing.

THEN, I discovered Lululemon Athletica.

When I'm working out, I find that I go so much harder when I feel good about myself. I don't feel pretty in old t-shirts. I need workout attire that flatters me, makes me feel fit and motivates me to keep going. I like looking polished and girly as I sweat my butt off. That's why I wear lululemon.

The quality of their products is amazing. It's stretchy, yet bodycon. It's not too tight to the point where you're uncomfortable. The material allows you to breathe. They hem your pants for you before you purchase them so they fit custom to your body. Their shorts, yoga crops and full length pants have this elasticity about them that allow you to jump higher, sprint faster, and work harder. They have sports bras for all types of exercise; from yoga to high intensity interval training, and they all flatter your body to make you feel sexy and confident. 

I was ecstatic when I found out about the r and d program- trainers and group fitness instructors get a discount! Best of all, they offer complimentary yoga in the store on Sundays!

It's worth it to feel good about yourself when working out. Put on a little mascara, put your hair in a cute top knot, throw on a lululemon outfit and go hard! 

Do you have a favorite workout clothing brand? I'd love to hear!