Get Your Healthy Curve On

Wednesday, October 10, 2012


Skinny Girls Can Have Curves Too!
Jamie Eason and I are friends in my head:)



   Girls, we can allllll have curves! I am gonna tell you how!
When you think curvy you think Kim Kardashian, Beyonce, and basically anyone who is bigger than a size 6.  Well, you don't have to be any of those to have curves of your very own.  I used to be a skinny fat size 0/1. I was unhappy with my body and always being referred to as "girl you are skinnnnaaay!" .  I got sick of it. I wanted womanly curves just like the rest of em! So I decided to make a big change.

 I started doing research on how to gain muscle in my lower body...and I mean ample muscle...not yoga muscle. I wanted real curves not "skinny girl curves".  It has taken me over 2 years to gain 10lbs of muscle in my lower body. I have gone through a lot of trial and error, and now I know how to accomplish healthy, yet ample curves. I am going to share a lot of that goodness with you guys today:)

If you are skinny fat, fat fat, flat in the butt, flat fat in the legs,  or you just want more junk in your trunk (not the jiggly kind)...this plan will help you turn your body around.
It wont happen over night, and it will take dedication. Just some encouragement:  I went from a size 0 to a size 5 just from gain of muscle in my lower body. So lets get on with 
it!!!

First of all if you don't know who Pauline Nordin is...get to know her.  She is the creator of The Butt Bible. I followed her tips and workouts for lower body.  
Now, she is hardcore, she is a body builder and fitness model.  You cannot achieve her body unless you never eat sugar again.  I cannot do that! Plus I am not interested in having an ample upper body,only a tight and toned one. 

My realistic inspiration for an all over toned yet curvy body is the one and only MARISA MILLER! Jaimie Eason is another one of my realistic inspirations.  She is such a beautiful person inside and out, and she has a KILLER BODY!  

So here is my current workout plan (intermediate-advanced):
  • Monday: DEADLIFT DAY
  • 3 sets of 12 Straight Leg Deadlifts (70lbs)
  • 3 sets of 12 Normal Deadlifts (70lbs)
  • 3 sets of 12 Sumo Deadlifts(70lbs)
  • 3 sets of 30 Clams (30lbs) http://sportsmedicine.about.com/od/strengthtraining/ss/Glute-Activation-_6.htm
  • 3 sets of 30 Calf raises
  • Tuesday: BICEPS AND BACK
  • 3 sets of 10 Bicep Curls (15lbs) (10 each arm)
  • 3 sets of 10 Hammer Curls (15lbs) (10 each arm)
  • 3 sets of 15 Lawn Mowers (20lbs)  (10 each arm)                                           http://www.livestrong.com/article/336466-lawn-mowers-back-exercise/
  • 15 Minutes of Cardio- One Min. Sprint, One Min Walk (incline 4-5)
  • Wednesday: BODY WEIGHT LOWER BODY
  • 3 sets of 20 Side Lunges (20 each side)
  • 3 sets of 20 Fire Hydrant with Leg Lift  (20 each side)                                         http://www.ehow.com/how_4515459_do-hydrant-leg-lift.html
  • 3 sets of 20 Lunges with a Leg lift (20 each side)
  • 3 sets of 20 Single Leg Hip thrusts (20 each side)
  • 3 sets of 30 Calf Raises 
  • 15 Minutes of Cardio- One Min. Sprint, One Min Walk (incline 4-5)
  • Thursday: SHOULDERS AND TRICEPS
  • 3 sets of 20 Lateral Shoulder Raises (5lbs) 
  • 3 sets of 20 Reverse Chest Flys (10lbs)
  • 3 sets of 15 Slow Tricep Chair Dips
  • 3 sets of 20 Tricep Kick Backs (5lbs)
  • 15 Minutes of Cardio- One Min. Sprint, One Min Walk (incline 4-5)
  • Friday: SQUAT DAY ( weighted squats are key to your best butt)
  • 3 sets of 12 Traditional Squats (60lbs)
  • 3 sets of 12 Goblin Squats (30 lbs)                                                                                      http://www.t-nation.com/free_online_article/most_recent/goblet_squats_101
  • 3 sets of 15 Plie Squats (50lbs)
  • 3 sets of 12 Single Leg Squats (30lbs) (12 each side)
  • Saturday and Sunday: REST!!!!!!!!!!!!!
I use Powerblocks, they are great for small spaces and each Powerblock goes up to 50lbs! You can find them at your local sporting goods store.


For Beginners please start out with no more than 20lbs for all lower body exercises. Your muscles will tell you your limit. If you have any kind of arthritis please consult a Dr. on what kind of exercise is best for you. If you do have arthritis, fitness is the key to your joint health!


Now for nutrition...just make wise choices such as not a lot of sugar, alcohol, and unhealthy fats. Eat 3 meals a day with 1 snack in between. Snacks should be fruit, yogurt, nuts, peanut butter...anything high protein low fat.  You must make sure you are getting enough protein. You should be taking in at least 40 grams of protein a day! Here is video I made a while back on how to slim down in a healthy way:


If you have any questions at all please comment below:)