by Beth Alexander

The following is an excerpt from the "21 Day Booty Core" on-line course. If you would like to enroll in the course, click here.

Hi! My name is Beth and I am SO excited to be your friend in fitness.

Today, we're going to go over lunges. Have you ever been frustrated with lunges because you only feel them in your thigh muscles? Me too! Lunges used to be such a pain point for me during my workouts-I felt unstable, frustrated and sore only in the front of my thighs.

Together we will shift the focus of this exercise into those glutes one lunge at a time--strengthening our mind-body connection all while toning our beautiful butts and amazing legs! Focus on driving your front heel into the floor on a lunge, and voila, you can begin to feel the burn in your glutes too!

Here's a go to guide on how to do a reverse lunge in good form:
-Start with your feet hip width apart, stand tall and brace your core
-Take a large and controlled step backward with one foot
-Lower your hips towards the floor. Keeping the front knee over the ankle, until your front thigh is parallel to the floor
-Your back knee should be bent to 90 degrees
-Press through the front heel, and return to standing

Sometimes all you need is a good cue plus some consistent practice to shift what you are feeling--whether it is physical or emotional.

Affirmations are a way of shifting our focus mentally. They are positive statements designed to consciously rewire thought patterns towards more desired outcomes. You can use them anytime and you say them in present tense.

Our affirmations are focused on being in your power, and being empowered. This should come as no surprise since your glutes are your source of power, physically!

Take 30 seconds to say your affirmations out loud right now-you can say them anywhere, anytime. These affirmations are a simple life hack to help you consciously steer yourself to the experience you want! As Buddha said, "What we think, we become." It's best to say them while looking at yourself in a mirror, and of course a good idea to say them while you're doing your workouts too! Here are your affirmations:

-It is safe to be in my power
-I use my power wisely
-Hip Hip Hooray - I am STRONG!