Lunges -- Stand with your feet hip-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement.
Spinning--Improves your cardio level and strenghten your Gluts and Quads. Remember you can spin up to 5 days a week.
Squats -- Hold a barbell across the back of your shoulders with feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back. Perform two sets of 15 reps on two alternate days per week.
Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating.
Junk food -- Eliminate one junk food item from your diet this week. Assess your pantry/refrigerator -- Eliminate foods that you tend to binge on.
Carbohydrates -- Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you’re having pasta for dinner, decrease your normal serving.
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