Exercise for Butt: Assercize Week 2
July 29, 2010
The squat is standard practice for those interested in shaping up their lower body. It is great for your butt, thighs, calf muscles. Make sure to look straight forward, squeeze the abs to get in a bonus workout and make sure to breathe.
Tune in as Amy Mac walks your through this butt-lifting squat workout!
Ass Exercise 2 – Squat
Get ready for a full year’s worth of butt toning exercises!
Ready to up the intensity of the squat? Check out these advanced exercises!
Assercize was originally created for Adam Curry’s Daily Source Code. Due to popular demand, we made it a full audio series and now we’ve spiced it up and are re-releasing it! Thank you to Greg Milk for my scandalous new music! Get ready to shape those gorgeous glutes!
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Exercise Song of the Week: Von Iva
July 29, 2010
What’s at the top of my gym playlist this week?
$.99 Buy it now! 
I remember working in SF and being sent me this song for a little afternoon pump up. I still love how girlie hardcore it is. Thanks for the suggestion Brian James!
Every week, I’ll be highlighting a new or great old song that I’ve moved to the top of my exercise playlist. I’m definitely open to suggestions so comment below or shoot me a message about what is at the top of your workout playlist!
Last Week’s Exercise Song of the Week: Three 6 Mafia
Exercise Song of the Week: Three 6 Mafia
July 22, 2010
What’s at the top of my gym playlist this week?
Feel It (Three 6 Mafia vs. Tiesto) [with Sean Kingston & Flo Rida]
This week’s workout song came as a suggestion from Tanya P. and I agree its going to make you want kick your cardio into high gear or at least start a dance party! Thanks Tanya!
Every week, I’ll be highlighting a new or great old song that I’ve moved to the top of my exercise playlist. I’m definitely open to suggestions so comment below or shoot me a message about what is at the top of your workout playlist!
Last Week’s Exercise Song of the Week: Shot – Jonas Brothers
Exercise for Butt: Assercize Week 1
July 22, 2010
After nearly 2 years of hiatus – Assercize is back! Not sure where the time went but a few hard drive crashes, a cross country move and several Fit Life videos later… Assercize has returned!
Ass Exercise 1 – Floor Bridge
Great for core and lower body training, this exercise is a great way to start the Assercize series!
Get ready for a full year’s worth of butt toning exercises!
Step-by-step slide show of how to do the floor bridge – ExerciseMoves.Me
Assercize was originally created for Adam Curry’s Daily Source Code. Due to popular demand, we made it a full audio series and now we’ve spiced it up and are re-releasing it! Thank you to Greg Milk for my scandalous new music! Get ready to shape those gorgeous glutes!
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Fast Food Smoothies – Nutrition Facts
July 20, 2010
Smoothie stores hit big a few years ago and since then everyone from Starbucks to McDonalds has decided to offer ‘real fruit smoothies’. I’ve ranted against fast food smoothies for years (see book excerpt below) so why stop now?
It’s not that I’m a smoothie hater, it’s that I think its a health food poser. “They” call it a real fruit smoothie, picture it with berries sitting by the glass and people think its a healthy option at a fast food restaurant. Sometimes you can even look at the calories, say 210 for a small McCafe strawberry banana smoothie, and you still think it might not be a terrible idea. The real picture is that those 210 calories are empty, sugary calories that won’t fill you up and will let your sugar crash down. You can eat a candy bar for 220 calories and have the same effect, or even a small McDonalds french fry. You are better off with a hamburger or a small yogurt parfait. The calories are comparable but you’ll be fuller longer. Don’t even think about adding one of these smoothies to your meal… you’ll just make me cry.
Fact: Smoothies range from 150-1500 calories.
Fact: Nearly all fast food smoothies are full of added sugar, high fructose corn syrup and other empty yummy-tasting fillers.
Fact: A smoothie doesn’t have to be a bad food, it’s just not a good fast food restaurant choice.
How to make smoothie from home… Amy Mac’s 2-Minute recipe
- 1 mushy banana
- 4 large strawberries
- Handful of frozen blueberries
- Few spoonfuls of vanilla yogurt
- Blend.
This recipe keeps me full for 2-3 hours, it has a couple servings of fruit plus the probiotics and calcium from the yogurt. Calories are around 150. You can be more adventurous and add oatmeal, peanut butter and protein powders but this version is so fast and easy, why mess with it?
Fitness Attack Book excerpt…#33 Smoothie Store Smackdown
Call me old fashioned, but I’m a little confused. I’ve seen several gyms with a smoothie shop located inside! This leads people to think that smoothies are healthy and part of your workout routine. I can’t tell you how many people I see walking on the treadmill with their supersized smoothie where the water bottle should be. Take a guess how many calories are in an average flavor regular size smoothie. I’m sorry, did you say as many as a soda? You are close…..triple that number and then add sugar and carbs galore along with a couple of servings of fruit. Yes, folks, there are generally a few hundred calories in that post workout treat. So you burn 400 calories and then put them right back in before you walk out the door. Don’t fall for the temptation or the trickery. I bet they are delicious, but check out the facts first. If you are craving a banana after your workout – eat a banana.
Fit Links:
McDonald’s Smoothies: More Calories Than A Cheeseburger? – That’s Fit
Best and Worst Smoothies – WebMD
Nutrition Facts: Ice Cream Truck Treats
July 19, 2010
It was rare that we would have an ice cream truck in our neighborhood growing up. However, on the occasional hot summer day when we did hear that ice cream truck’s odd jingle, we’d go running! I usually picked either the giant chocolate chip cookie (shocker) or the ice cream sandwich. Now that I’m older and wiser, I can see how these treats could pack on the pounds to those who hit the ice cream truck all summer long. Back in my day, we spent our summers riding bikes, swimming and rollerskating, so all those ice cream calories were burned off and then some. These days, kids (and adults) are on their computers or playing video games and calories are not so quick to evaporate.
AmyMac brilliant idea: The ice cream truck should make you jog the entire neighborhood before it stops and lets you buy a tasty treat!
Check out these nutrition facts on Ice Cream Truck treats. Which treat was your favorite?
| Treat | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Carbs (g) | Sugars (g) | Protein (g) |
| Orange Creamsicle | 110 | 2 | 1 | 5 | 21 | 13 | 1 |
| Giant Chocolate Chip Cookie | 470 | 20 | 11 | 15 | 71 | 43 | 5 |
| Fudgsicle | 100 | 2.5 | 1.5 | 0 | 19 | 1 | 2 |
| Giant King Cone | 420 | 10 | 13 | 30 | 58 | 41 | 6 |
| Ice Cream Sandwich | 138 | 4.3 | 2.6 | 9 | 22.4 | 11.2 | 1.7 |
Don’t see the frozen treat you’re looking for?
Then continue reading Calories from the Ice Cream Truck – FitSugar
Fitness Survival Guide
July 16, 2010
Natural disasters are occurring all over the world at a frightening rate. Being healthy, strong and in shape can be more beneficial than you think when it comes to survival of the fittest. This Fit Life video is part of the Discovery Channel’s The Colony social experiment. It gives you 4 exercises that you should practice and master in case of a natural disaster. In addition to those exercises, I give you simulations (best part of the video!) in which you can use these fitness survival skills. After you watch the video, head over to JoinTheColony.com and join the social experiment – it’s really awesome! I’m #stillhere!
Be fit to fight with these exercises:
Exercise 1- Pushups for upper body strength.
Exercise 2- Jump Squat for lower body strength.
Exercise 3- Baseline Gallop for speed and agility.
Exercise 4- Cardio for endurance.
<< Fitness Survival Guide Video – Watch Now! >>
Fit Links:
The Discovery Channel’s The Colony social experiment
How to make a survival kit – WAM
Discovery and Facebook show how a pandemic could affect you – Mashable
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Exercise Song of the Week: Jonas Brothers
July 15, 2010
What’s at the top of my gym playlist this week?
$1.29 Buy it now!
I’ll admit it. When I’m in a pop mood, I enjoy the Jonas Brothers. The Video Girl song off their A Little Bit Longer album always perks me up. I think that adding a pop song will be good to mix things up in our exercise playlist. In addition to using this song list to workout, I sometimes use it in the morning to get me going! Even my exercise playlist can multi-task, super cool!
Every week, I’ll be highlighting a new or great old song that I’ve moved to the top of my exercise playlist. I’m definitely open to suggestions so comment below or shoot me a message about what is at the top of your workout playlist!
Last Week’s Exercise Song of the Week: Shots – LMFAO
Workout Song Playlist 2010
July 13, 2010
If you’re like me, you need great songs to workout. I’ve been assembling the ultimate exercise song playlist of the “Best Workout Songs 2010″. Each week I add a new song to the playlist. Although, sometimes the best motivational song is one that brings back good memories so you’ll find some old school stuff in here as well. I have the reason I chose the song and the music video, if available, included in the line links. The second link will take you to iTunes to purchase the song.
DJ Khaled exercise song of the week - All I Do Is Win
Daft Punk exercise song of the week - Harder, Better, Faster, Stronger
Foxy Shazam exercise song of the week - Oh Lord – Foxy Shazam
Katy Perry exercise song of the week – California Gurls (feat. Snoop Dogg)
Black Eyed Peas exercise song of the week - Rock that Body
LMFAO exercise song of the week - Shots
Jonas Brothers exercise song of the week - Video Girl
Three 6 Mafia exercise song of the week - Feel It
Von Iva exercise song of the week - Not Hot to Trot
Foo Fighters exercise song of the week - All My Life
I’m always looking for suggestions so if you want to add to this workout playlist, leave a comment, shoot me an email – amy@withamymac.com or tweet me @fitness.
Amy Mac is a paid affiliate of iTunes.
Butt Exercise: Standing Lunge
July 13, 2010
When you are strengthening your lower body, one of the basics is learning the lunge. There are a million ways to do lunges, but you have to start with the standard version so you can you learn proper technique.
Targets:
Butt
Thigh
Always make sure your knees don’t come over your toes. Bending the back knee is key to keeping great form. Squeeze the stomach, butt and don’t forget to breathe! I’ve got a step-by-step how to slide show and also a video linked below so you can learn exactly how to do a standing lunge.
<< Watch Standing Lunge slide show – ExerciseMoves.Me >>
Standing Lunge fitness video
Resistance band lunges exercise video
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