Best-Ever Butt Exercises

You can do these! (Really!)

Most people sit on their "fatty acids" so even a little effort will wake up the glutes. Here are some great standing exercises that will lift and tone that butt:

1. Squat/kick back: From a squat position, come up while leaning forward (without arching your back) and do a back push-kick using your heel to push. Alternate for 20.

2. Wide plie' squats:
Squeeze your butt on the way up. Repeat for 20.

3. Backward lunges. Alternate for 20.

4. Walk backwards and side to side while squeezing glutes. Add this to your walking-forward routine!

Here's the key to make it all work:  Whatever type of squat you do, put your weight on your heels when you come up and you'll really work your butt!

Hey, they don't call me Better Butts by Beth for nothing, LOL.

Your FUNIQ Fitness coach,


The World’s Healthiest Foods

Yes, there really is such a list!

If most of the food you consumed came from this list (and not smothered in sauces and oils), you’d be healthier, more fit, have less body fat, more energy…yada yada yada!!

You already know this…you just need to DO IT!! 

The list!

Click here to find the entire list:  The World's Healthiest Foods.

Be sure to click on each food in the list and you'll see the nutrients, health benefits, history, and recipe ideas.

If you ask fit and healthy people where most of their calories come
from, you can be sure that most of it comes from the foods on this list!

In contrast, if you ask the same question of someone who is very
overweight, you can rest assured that very little of their foods come
from this list!

The criteria used to select the World’s Healthiest Foods

These foods were selected because they taste great, are familiar, affordable and readily accessible. For example, pomegranates, which taste great and are very rich in vitamins and falconoid phytonutrients, are rather expensive and not widely available–so they're not on the list. 

These are “whole foods,” which means they have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients.

Most importantly, they are nutrient dense; that means the level of nutrients is high in relation to the number of calories. In contrast, foods that are very high in calories, yet contain little or no nutritional value, are empty calories (e.g. soda, Twinkies.)

What's in it for you?

By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber, and more–all for the least number of calories.

The World's Healthiest Foods should make up the majority of your daily food intake.  As a rule, vegetables have the least amount of calories of all the food groups on the list (except for spices) so it would be wise to consume foods from this group in great abundance as compared to the others. 

A few creative suggestions using the World’s Healthiest Foods

Here are my favorites:

  • Spinach dip with yogurt, not sour cream
  • Use salsa instead of dressing on salads and sandwiches.
  • One fat and one protein per salad please! If you have cheese, that means no bacon and no mayo-based dressing! (“Cobb” is not a “salad”; it’s a bunch of fats and proteins lying on a bed of lettuce!!)
  • Try this… 1 slice of whole-grain or multi-grain toast, with1 sliced hard-boiled egg. Top with spinach leaves and 1 one slice of low-fat cheese.  Microwave for 30 seconds.  Then top with thin slices of avocado.  It's something from every food group and packed with nutrients (very nutrient dense), but not calories!
  • Have a “nutrient-dense” shake using a frozen sliced banana, vanilla soy milk to cover, and a teaspoon of (natural) peanut butter.

Your turn!

Now see how many recipes YOU can come up with on your own just by mixing and matching what's on the list of the World's Healthiest Foods! 

If you come up with some great recipes, leave them in a
comment so the rest of us can enjoy them!

Your FUNIQ Fitness coach,


Yes, We Have Some Bananas!

Raise your hand if you've heard me say, "Eat a banana!" Yeah, I'm always telling people to eat a banana every day, LOL. Here’s why. 

Bananas are on the list of the world’s best foods (yes, there really is such a list–I promise!) AND they're "nutrient dense." That means they have an amazing amount of nutrients relative to the total number of calories. 

A banana has only 100 calories—and less than 5% of the total calories come from fat. Compare that to "empty-calorie" foods—like the soda or nachos-and-queso that are calling your name.  "Empty-calorie" foods have way more fat and calories than nutritional value.

So put down that soda (I'll wait) and pick up a banana!  J0314258

  • Bananas contain three natural sugars: sucrose, fructose, and glucose combined with fiber.
  • A banana gives an instant, sustained and substantial boost of energy.
  • Just two bananas provide enough energy for a strenuous 90-minute workout.
  • Bananas are very low in saturated fat, cholesterol, and sodium. 
  • They're a great source of fiber, vitamin C, potassium, and manganese.

No wonder the banana is the #1 fruit for the world's leading athletes.

Here’s a great tip: Look for foods that have less than 25% of the total calories coming from fat.  You can find that information right on the nutrition label.  (See how easy?)

Now don't go all crazy with "healthy fats" like olive oil and avocados. They're great and you should eat them–but in moderation not abundance, okay? Yes, avocados and olive oil are on the healthiest-foods list, but under the heading "include but don't indulge!" 

Watch for more from me about the world's healthiest foods.

Meanwhile if you want more help reading labels and calories in foods check out (And put down that soda, LOL!)

Your FUNIQ Fitness coach,