Tone Your Tush!

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Summer is finally here! Tis’ the season of sun (and scrunch-butt bikinis!).   The beautiful sunshine has us shedding layers to get out with friends and in the water. Are you ready for a workout that will start your fun-in-the-sun with a little fitness to lift that booty? Before we get into the tightening and toning workout you’ve been waiting for, here’s a short reminder of how to stay safe exercising when in the sun.

Stay Hydrated

When the body is perspiring, we are actively losing fluids. Staying hydrated can mean the difference between a great workout and a trip to the Emergency Room. Make sure you drink at least 20 ounces of water at least two hours before you go out in the heat and at least eight ounces of water shortly before you workout. While you’re outside, be sure to sip your water every 15 to 20 minutes. Replacing electrolytes and minerals into your body after you’ve perspired is also very important. Supplementing with the SunWarrior Immune Shield is my favourite way to replace lost electrolytes and minerals naturally and quickly. This complex serves as a catalyst and chelator that delivers trace minerals, various nutrients, and electrolytes freely to the body’s cells. Finally, to keep your water intake interesting, try adding sliced lemon, organic cucumber or fresh mint leaves for a refreshing new flavour.

Protect Yourself from the Sun

All hail the sun’s natural healthy gift: vitamin D. Vitamin D is undeniably important for its aid in the absorption and metabolism of Calcium and Phosphorus and has been known to aid in weight loss. While the most natural way to get vitamin D is to expose your bare skin to sunlight, overexposure to the sun’s harmful UV rays can cause irreparable damage to your skin. Sun damage can cause your skin to rapidly age and put you at risk for skin cancer. Here’s the good news: you don’t need to tan or burn to get the amount of vitamin D that your body needs. Slather on the broad spectrum SPF, cover your head, ears and eyes with hats, and wear sunglasses with UVA and UVB protection.

Becoming aware of the signs of heat-related injuries can help keep you and your family safe year round. Be aware of signs of heat exhaustion, including general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature. When in temperatures above 104, look out for an inability to sweat, acute respiratory distress, and loss of consciousness as signs of heat stroke, which is much more severe and can lead to death. Always talk to your doctor about issues that surround summertime risks like heated exercise, staying hydrated, and sun exposure.

Poolside Tush Workout

Complete all exercises consecutively as they are written in circuit, then repeat two to four times. Keep up the intensity to BURN, BURN, BURN!!

A) Side Lateral Lunges- 15 reps/leg
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B) Ice Skaters- 30 total or 15 on each side
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C) Wide Stance Bodyweight Squats- 25 total -go low and keep your form!
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D) Jump Squats- 20 total – Aim to jump high at the top and reach low at the bottom
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E) Step Ups-15 on each leg, one leg at a time, performed on a safe and supportive chair or bench
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F) Split Squat (Scissor Squat) Jumps- 30 total or 15 on each side

Images courtesy of Steven Smith /

Lauren is a fitness and nutrition professional located in Dallas, Texas. Lauren uses her own transformation story and life experiences to educate and inspire others through functional fitness, proper nutrition, meal planning and lifestyle coaching. Lauren is also a published writer and fitness model.

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