Jennifer Hanway

Enliven Your Lightest, Brightest You

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Filtering by Tag: booty

Hips and Thighs and Tri's - Oh My!

Confession time - my thighs are not dimple free. Shock horror! Also there is a reason I often stand with my hands in pictures, its not because I'm feeling extra sassy, its because it makes my triceps look waaaay leaner (and yes, you are welcome to steal that tip)...

If I were to name my 'trouble spots', it would be, like many women, my thighs, hips and triceps. This is because I tend to be 'Estrogen Dominant' - meaning my body both produces a lot of estrogen, and my estrogen levels are higher than those of my other hormones. Estrogen dominance does not effect just women however, and it can have more serious effects than just some extra pounds, it can negatively effect your mood, fertility and in some more serious cases increase cancer risk. 

Now thats not to say all estrogen in the body is bad, just like our other hormones balance is key, and optimum estrogen levels play a big part in fertility, bone health and exercise recovery. 

Here are three simple but very effective ways to help with estrogen metabolism, and improve the health and appearance of those darling 'trouble spot's'...

Improve Your Gut Health

If you have read any of my previous articles, or attended any of my events, you will know that I believe great gut health is one of the foundations of health, and it is something that everyone should be looking to improve. Poor gut health can inhibit estrogen metabolism and detoxification by stopping the body fully eliminating excess estrogen. 

Some simple ways to improve gut health are eliminating trigger foods such as wheat and gluten, adding in some great fiber rich foods, and adding a probiotic supplement to your daily diet. My favorite is the Poliquin Proflora Excellence. 

Up Your Fiber Rich Cruciferous Green Veggies

I'm a huge believer in getting up to 9 servings a day of fiber rich veggies, and adding in cruciferous varieties such as broccoli and kale can have a double whammy effect on that pesky cellulite. The fiber in the veggies can help with estrogen metabolism and detoxification, and a compound called DIM (Diindolylmethane) can help aid the detoxification pathways that deal with estrogen metabolism. 

My Alkalizing Green Soup is a great way to add in more cruciferous veggies at this time of year, and is nourishing, delicious and super economical to make!

Build Muscle Around Those Areas

There is a reason most of my training programs contain a lot of glute, hamstring and tricep exercises; these are the areas that most women tell me that they want to improve. By building muscle in these areas it improves the shape and appearance of the trouble spots, and in the case of the glute and hamstrings, focusses on muscle groups that burn a lot of calories, therefore aiding fat loss throughout the body. 

Deadlifts and all of their variations are among my favorite glute and hamstring shapers, and below is a short guide deadlift technique.

Stand super close to the bar (it should be touching your shins), with your feet about hip distance apart, facing forward. Hinge forward from the hips (as if you were bowing) and grip the bar firmly, with your hands a little wider than shoulder width apart, knees will have a soft flexion, but not a bend. Squeeze your shoulder blades together, hold your core tight, and you should feel tension in your upper back, triceps and abs. 

Keeping this firm grip and tension throughout the body stand up straight - the bar should come up with you and will stay close to the body. To lower, again hinge from the hips, keeping the back straight and torso lifted, and slowly bring the bar to the floor. 

 

 

Happy Hump Day!

I'm delighted to invite my partner in crime, Cassie Brown, to the blog for the first time! Cassie is a kick ass trainer based in the Boston area, and her and I are about to launch a series of events and retreats in 2016! Below is one of Cassie's 'go-to' moves for a great booty - try incorporating it into your next workout!

Step ups are a great way to build a firm, round booty. I've shared a few step up variations as my Hump Day Booty Moves in the past, which you can check out at cassiebstrong.com/blog/. But the deal with exercising is this: activating the muscles you're focused on targeting is just as important as the exercises you choose to work that target area.

This flow activates your glutes (booty) and hamstrings (back of thigh), so that you're super stable while balancing on 1 leg. Warming up with movements like this also helps your body engage as many muscle fibers as possible during your workout for an increase in calorie burn and optimal results!

[embed]https://www.youtube.com/watch?v=wma1ihIdoO8[/embed]

Perform this flow 2-4x through on one side, then switch to the other leg without resting. Do this for 2-4 sets to feel a burn in your glutes and core.

Share when you incorporate this flow into your workout on Instagram and Twitter @cassiebstrong #BStrong!

If you are looking for more ways to get into shape this holiday season join me next Tuesday at 6.30pm in Boston for the second of my Wellness Talks: Healthy Holidays: How to Stay Slim over the Festive Season.

We will spend an hour discussing easy to implement nutrition, training, lifestyle and supplement strategies to help you looking and feeling your best this festive season, then will take a field trip over to Athleta Newbury Street to join Cassie B for a super fun HIIT (optional).

To book please click on the link below:

https://www.movewith.com/events/healthy-holidays-how-to-stay-slim-over-the-festive-season-with-jennifer-hanway

Contact: jenny@jenniferhanway.com