My Booty Builder Workout

Over the past year, a constant fitness goal of mine has been to increase the muscle mass in my booty and get tighter, more toned hamstrings and glutes and  I can happily and proudly say that I now have what may usually be called a Bubble Butt! This is something I have only recently started to notice after months of training and hundreds of squats later.Ladies, if you want to get a tight toned booty, start squatting!

Jessica Stevens - 3 years of weight training and lots of squats later!

 I usually do one leg session a week but throughout my other workouts there will usually be Plyometrics and full body movements included in the workouts somewhere. I also try and do one session of hill sprints and stair runs a week which is fantastic for building strength and muscle in the legs.

Jessica Stevens - Gold Coast - Guy Tadman Photography

Friday is the day that I usually train my legs/booty at the gym... Unfortunately for me,  this means that I can barely walk properly by the time the weekend comes around. Today's workout mainly focused on Hamstrings and Glutes and OUCH was it a painful and sweaty workout! Seeing as my butt(Glutes) routine would have to be one of the most asked questions I get, I have decided that I should share one of my workouts with you.

Jessica Stevens - Gold Coast - Guy Tadman Photography

 It was a hot and painful workout and by the end of it my hammys and glutes were on fire! It incorporates mostly super-setting but if you are beginner please feel free to split the workout apart and do each exercise individually.  I also finished off with some ab exercises just to top off an already intense little workout.

Jessica Stevens, Gold Coast - Guy Tadman Photography

Jessica's Killer Butt and Legs Workout 
Note: Heavy weights was used where I was failing at around12 reps.

Warm Up: 5 minutes on treadmill

Workout :
Legs - 8-12 reps /  3 Sets of each of the following exercises: 

1.Super-Set the following 2 exercises:
 Incline Leg Press (Foot placement shoulder width apart) & Dumbbell Goblet Squat

2. Super-Set the following 2 exercises:
Dumbbell Bulgarian Split Squat ( In lunge position with one leg on a box about 30cm tall) & Box Jump Squats (Stand with feet either side of the box, jump up quickly onto the box and then jump back down into a squat position. This is one rep)

3. Super-Set the following 2 exercises:
Dumbbell Reverse Lunges & Dumbbell Step Ups (12 each leg of each exercise)

4. Super-Set the following 2 exercises:
Stiff Legged Deadlifts x Dumbbell Walking Lunges

5. Super-Set the following 2 exercises:
Seated Hamstring Curl & Laying Down Hamstring Curl

Abs - Perform 3 sets of the following -  20 reps of each exercise.
6. Incline Ab Crunch with Weight & Medicine Ball Pikes & Dumbbell Side Bend

Stretch out legs, especially hamstrings and hip flexors.

That's my workout for you folks!! Hope you enjoy it! I would LOVE to hear from you after you have performed this workout. Did you find it easy? Was it hard? Did it HURT? Can you walk the day after? Did you learn any new exercises? Email me at jess@jessicastevens.com.au letting me know how you went!

Jessica Stevens, Gold Coast - Guy Tadman Photography

Thank you for reading and I hope you try this workout for yourself!

Jess xxxx

Spicy Mince on a Lettuce Cup

I got home later than normal so I quickly whipped up this simple but delicious meal. I already had the Spicy Beef Mince cooked and ready in the fridge so this meal was as simple as heating up the mince with added spinach and putting it on top of a bed of lettuce leafs and then topped with cottage cheese and a dab of No Added Sugar BBQ sauce (yes I know there's more then a dab haha I was tired and went a little crazy:P)  I originally intended to make several small servings of this from small lettuce leafs but one massive one was easier. It was actually delicious and hit the spot just perfectly! I would have loved some avocado to put with it to but I'm all out at the moment . Anyway... here is the end product ! (Sorry it's not presented too amazing, I didn't know I would be blogging it at the time) . 

Jess xxx

I would LOVE to hear from YOU!

Okay, so I would love to hear from YOU about what you want me to blog about. So far I haven't really posted anything except pictures of me modelling but this is something that I want to change! I would love to write about other passion  health and fitness.  For those that know me know that this something I am extremely passionate about and I would really love to be able to share that passion with you, my readers and followers.

If you have any specific questions you want me to answer, or topics that you want me to talk about, I would LOVE to hear from you. Please email me at jess@jessicastevens.com.au with your questions/topics and I will promise to answer them on here.

Again, I thank you all so much for showing so much love and support to me. It really does mean the world to me and I can't wait to grow this blog and share my life with you all!

Warning: Dont Watch

Good morning readers(whoever you may be..?)

Thank you for staying in touch with me and reading this blog of mine. What have you been up too? I would love to hear from you and keep in contact with my readers. If you are reading my blog, the least I can do is talk to you directly and apologise for wasting your valuable time.. Haha joking joking. Anyway, sometimes I get the urge to be silly and the other day this boredom resulted in me making a You-Tube video of me singing (Oh no I know what your thinking!).

It really is an absolutely pointless  little video of me singing and bopping along to some of my favorite songs at the moment. Only God knows what I am thinking some times. Anyway, its fun and silly and I hope that whoever watches it gets a little laugh:-)

PS Don't get too excited, I'm not very good at making videos OR singing so it really is nothing to spectacular haha!:-)


Check it out here:
https://www.youtube.com/watch?v=bN1hkkx7few

Wet N Wild Calender 2014

I am sooo excited to announce that I am now published in a calendar- Yay yay YAYY!!! This is my first calender publication so as you can imagine I am pretty excited about it :-D The Wet N Wild Calendar features 14 of Australia's Bikini Models and I feel so honored that I was one of the girls chosen. Thank you so much to the amazing photographer Charlie Suriano for making it all happen, could not have achieved this without him!

The photo that got chosen is a little bit cheeky , hehe.. something a little different to my usual happy smiley photos. Nonetheless, I love it! Here is the picture for you all to see.

The calender can be purchased online at http://www.sportzblitz.net/onlinestore/wet-n-wild-calendar-2013.html

Jessica Stevens in the 2014 Wet N Wild Calender - Photo by Charlie Suriano