DomestiGals Welcome Fit Bottomed Girls!

We would like to give the warmest of DomestiGal welcomes to our first guest writers, Jenn and Erin from Fit Bottomed Girls. They had us at "Keeping a Lid on the Junk in the Trunk," but we were delighted to find that their blog is chock full of fantastic and motivational fitness info.

The Fit Bottomed Girls are two regular girls who don't take anything too seriously—including fitness. While Erin has years of workout experience and is well versed in fitness news and trends, Jenn has several fitness credentials including being certified as a personal trainer, a lifestyle and weight management consultant, and a group exercise instructor, but they pride themselves on not being insane workout-aholics. With the slogan of “Keeping a Lid on the Junk in the Trunk,” the FBGs have fun incorporating workouts into their daily lives and hope to inspire others to embrace an active lifestyle and a positive attitude. Their blog, www.fitbottomedgirls.com, features fun fitness tips, news, and reviews of exercise DVDs, healthy foods, workout clothes and health-related literature. Jenn and Erin also remind their readers often that fit bottoms come in all shapes and sizes!

This is not DomestiGal Jen. Yet. But it might be, once the FBGs are done with her!

Photo via Jurvetson on Flickr.

Fit for a Bride

As two married girls ourselves, the Fit Bottomed Girls know what it's like to plan a wedding. We know how many hours you spend making decisions, writing vows, designing invitations, fighting with your beloved about the stupid stamps not matching the envelopes because they have a white background and not a cream-colored background...sorry, flashback. Regardless, planning a wedding takes A LOT of time and energy. And despite the fact that what you really feel like doing after a long evening bridesmaid dress shopping is collapsing on the couch, watch The Hills and sip a strong vodka tonic, it's important that you take time for yourself in a healthy way. Plus, every girl wants to look her best in her gown. Therefore, we have created a 42-minute workout playlist, just for you brides to be. You can do the workout on your favorite type of cardio machine or hit the streets for a power walk or run. It's fun, upbeat and silly in parts. And, heck if you're single, have a domestic partner or are already married, check it out anyway. The songs are fun enough no matter your relationship status!

Warm-up

(2:38) Love and Marriage, Frank Sinatra: Try not to think of the TV show Married With Children on this one. Instead, focus on Ol' Blue Eyes as you warm up, beginning your workout at an easy pace. 

Work it, bride to be

(2:50) Going to the Chapel, The Dixie Cups: There's no way this one wasn't making the list. It's the first song that came to mind when the Domestigals asked us to create a wedding-themed playlist. It's a quickie though, so use the full time to pick up your pace. By the last 30 seconds you should be at a moderate pace where you can still carry a conversation, but you're still strolling way faster than you will for the walk down the aisle.

(4:36) My Love, JT: Imagine JT singing to you about your honeymoon for this one. Shhh...No need to tell anyone that your mental honeymoon is with JT. For this song, amidst daydreaming, continue to pick your pace up. By minute four of the song, you should be at a hard intensity. Not a sprint, but you shouldn't be able to chat.

(3:28) Love Song, The Cure: Slow your pace back on down to moderate. Catch your breath and remember how awesome The Cure is. And still are. Just a like dream. Just like a dream.

(3:51) Ready to Run, The Dixie Chicks: Yea, so this one isn't really "I can't wait to start my life together" material, but the video makes me think of weddings and it involves a healthy activity: running. So, we're gonna squeeze it in as an interval. One minute sprint, one minute recover, repeat, and you're good. 

(4:09) Let's Get Married, Jagged Edge: Forgotten about this one? Oh, it's a goodie. Let the smooth R&B sounds slow you down to a moderate then low pace. Enjoy the groove.

(3:55) Heaven, DJ Sammy and Yanou featuring Do: The original Bryan Adams' version is good, but this one is fantastic for working out. And getting married and finding "the one," is like heaven, right? Pick your speed back up to a moderate pace for a minute. Then sprint hard for 30 seconds. Do it three times (you'll end with a sprint).

(4:25) Luxurious, Gwen Stefani: Gwen says it all: "You're my Mr., and I'm your Miss. It's pure perfection when we touch." Wheee, right? Oh, I remember those days...again, digressing. My bad. For this song, just maintain your steady, moderate pace. This isn't a recovery song though, so don't slow too much. 

(5:12) The Adventure, Angels and Airwaves: Because this song is a full five minutes long, we're going to break it up a bit. Sprint the first 45 seconds. Then recover for one minute. Next, use the remainder of the song to stay at a moderate pace. Feel free to use this time to imagine your "adventure" coming up. And, believe me, it's an adventure at times.

(4:52) Time of My Life, The Dirty Dancing Soundtrack, Bill Medley and Jennifer Warnes: This isn't about marriage, but the playlist just seems like it's missing something without it. (I would know because I put it in, deleted it, put it back in, deleted it again and then added it back.) Channel your inner Baby and feel free to sing along. For this final push, pick up your pace for the entire song, ending the last minute in a sprint. You can do it; it's the time of your life! 

Cool Down 

(2:33) Best is Yet to Come, Tony Bennett: Cool it on down as Tony Bennett croons. Maintain a slow pace and do a few stretches. You're good. You made it. And, yes, the best is yet to come!

—Jenn

Phew! We're feelin' the burn already! Thank you, Fit Bottomed Girls! 

For more playlists and workout music reviews from the FBGs, click here.

Jen: Domestic Goddess or Domestic Bod-dess?

Sue,

So now that I am a lame-o graduate student, my twice-weekly workouts with Colossus have now been cut in half. Sadly, I will only see him on weekends now - the only thing that's (way) worse is only seeing The Lawyer on weekends too but DO NOT even get me started on that one.

Anyway, I am a little worried that graduate school will stifle my progress with my Colossal Butt-Kickings. But for now, at least, I am still Colossus' star pupil. In fact, in our last session, Colossus told me (seriously) that if I wanted to, I could be a professional bodybuilder. 

Ok now stop laughing.

"Google Jennifer Nicole Lee," he said. "If you put yourself to it, you could be like her."

So DomestiGal Jen Googled this Jennifer. And here is what I found.

Photo: http://hollywoodfitnessmodels.blogspot.com

Um, I'm sorry, WHAT?! Also: I promise she's a fitness guru, not a porn star.

Yes, this is the woman Colossus claims I can be:

Photo: http://www.healthylivingnyc.com

Hell YEAH!

Um, except I will never look like that. For the following reasons:

A) I'm a graduate student, so there is beer. 

B) Be it banned or not, I am a Nutellaholic and always will be.

C) I would rather have The Lawyer invest in my Ring of Dreams than a Rack of Dreams.

But obv I am totally flattered that Colossus sees such potential (even if he is in for ultimate disappointment). And this woman is actually fairly fabulous and underwent an A to the Mazing transformation to get to where she is. 

Here she is on Oprah - check out the "before" pics and the cute exercises she does with her kiddies:

Pretty rad, eh?

And I will totally be using those fitness moves when I have babies. Yipee! Babies!

Love,

Jennifer the Domestic Bod-dess

Butt-Busting Tips from a Blushing Bride-to-Be

Sue,

I have had a few requests to share how my tuchus is looking so fine these days. And while I cannot give away all of Colossus' secrets, I do have some tips I'd be thrilled to spill into DomestiGal Land.

Granted, you all must take my word for it when I say I'm lookin' hot. But I'd be the first to admit if my efforts with Colossus were not paying off. It would not be worth banning Nutella from my pantry, trust me.

So here is an example of one of my workouts (which takes about an hour):
Elevated lunges (4 sets/8 reps)
Chest presses (4 sets/8 reps)
[break]
Lunge jumps (4 sets/30 reps)
Tricep dips (4 sets/15 reps OR 8 reps with weight)
Crunches on the exercise ball (4 sets/15 reps)
Push-ups (4 sets/10 reps)
[break]
Tabata squat and press (8 sets/8 reps)

Here in more detail are some of the tuchus-oriented moves:

Elevated lunges - 4 sets of 8 reps per leg, with weights in each hand
I do these with one foot up on a step, like the side of a treadmill. The elevation increases the range of motion. Also, some exercise mags or books tell you that you have to keep your front leg at a 90-degree angle when you lunge down: FALSE. Feel free to bend the leg over your foot - the farther the range of motion the more muscles you will use. Also, remember, don't be afraid to use heavy weights. Women's legs are stronger than men's, so we can handle some major weight with this exercise without developing gladiator legs. The heavier the weights I use, the more toned - not big - my legs look the next day. It is truly a Dyson-caliber miracle!

Step-ups - 4 sets of 8 reps per leg, with weights in each hand; try to work up to 15 reps per leg
These will kick your hiney but in a good way! Substitute them for the lunges in the workout above. Take a weight in each hand. Stand next to a sturdy(!!!) bench. Put one foot up on the bench. Step up with that leg, and bring your other knee up to your chest, then back down to the floor. Repeat 8 times, then move to the other side of the bench and switch legs. These are a total cardio workout too. Bonus!

Lunge jumps - 4 sets of 30 reps (NO weights on this one! They are hard enough as-is!)
Stand with your hands on your hips. Jump into a lunge (one foot forward, one back, kneeling almost to the floor). From that position, as you stand up, jump again - switching legs into another lunge. Colossus makes me do this for at least a minute straight, which is hell. On my own I do 30 reps (Ssshhhh! Don't tell him!).

Squat-thrusts - 4 sets of 30 reps (No weights on this one either!)
The Lawyer and I call these "Froggy Jumps" - start in a downward-dog-like position (for you Domestic Yogis!), with palms on the floor, feet on the floor, and your butt up in the air. Jump forward, as high a jump as you can and as far forward as you can; then jump back to starting position. Repeat as fast as you can. Substitute these for the lunge jumps in the workout above.

Ok, on to Tabata!

This is the grand finale of every workout with Colossus (read: the most butt-kicking exercise of all, coming at the end of the workout when you're already totally exhausted)...

Tabata has many variations but the important thing is this: do intervals of 20 seconds on, 10 seconds off, for about 4 minutes. This is a great, fat-burning end to a workout and was the result of a landmark study in 1996 by this guy, Dr. Izumi Tabata:

And his peeps.

The way I do it is this: Start with weights in each hand. Stand with your feet about shoulder-width apart, whatever is comfortable for squatting down. Curl the weights up to your shoulders. Squat down as far as you can go (stick that butt out!), and as you stand up, press the weights up until your arms are straight up and you are standing straight up. Bring the weights back to your shoulders and repeat.

PHEW!

Feelin' the burn yet, ladies?

If any of you have other workout tips (ahem, concave-stomached SUE!) feel free to share! Communal hotness abounds!

Your squatting fiend forever,

Domestic Goddess Jen

P.S. I also just happened upon this FABULOUS blog by the Fit Bottomed Girls (first of all could I love their name any more? No, I could not.). Gals, you will be hearing more about (and from!) these ladies in the near future... until then, squat yourselves silly!

Protein and Poop

DG,

I can't wait to hear about your future bowel movements (or lack thereof), with all the protein you'll be eating! Have you ever noticed how you get constipated from eating too much sushi or sashimi? If not, you'll soon discover the wonders of being all stuffed up from too much sausage. Sadly, I'm not talking about The Lawyer's.

Just remember the following before you workout: keep carbohydrates to zilch up to 2 hours before you workout. If you eat carbs (and this includes the good carbs, like apples, my friend), it signals the pancreas to secrete insulin. This is all fine and normal, but when there's insulin in your system, you can't burn fat. And, while I know you want to be shaking that fine bum for Colossus, it's imperative you burn the bubble butt your entire workout! I always work my glutes from all different directions every time I workout -- it's the largest muscle in the bod, so it'll help rev up the metabolism quickest. Plus, it just makes it so much more spankable for other activities.

In terms of how terrible you feel during your workouts, this'll all subside. When I started strength training, I wanted to knock myself out. There were times I was convinced I was going to crap my pants if I did another leg press. But now I can press 600 pounds and discuss whether we should raise interest rates to help the US Dollar with no problems whatsoever! Speaking of leg pressing, the other day I watched this woman do the leg press with her poodle on her lap and her trainer by her side. Ah, New York.

Keep pushin' on the pot and on the weight, DG!

Love,

She-Ra