The other “c” word – cellulite.
I think it’s safe to say that most women hate the “C” word. No, not that ‘c’ word, the other one…. cellulite. 
There are a ton of fast fixes on the market, but do they really work? Some do work, but not alone. You can’t simply rub on a cream or wear special hosiery and the cellulite disappears. Before we get to the solutions, let’s take a look at cellulite and it’s cause.
What exactly is cellulite?
Cellulite is a condition that begins to make an appearance between ages 25-35 and affects, approximately, 90% of women and only about 10% of men over the age of 35. Women are more affected due to the decrease in estrogen as we move through childbearing years, additionally women’s bodies are designed to store fat in the thigh area. Estrogen impacts blood vessels, which decreases circulation. In areas like thighs, the decreased circulation results in fewer nutrients and oxygen in the area, this in turn results in a decrease in collagen production. If that isn’t enough, fat cells become larger over time causing them to protrude through the depleted collagen and create a dimply appearance on the skin.
Is there any hope?
Reducing the appearance of cellulite requires a multi-step approach. Reduce body fat through proper nutrition, exercise to build lean muscle and provide a firmer appearance to the skin, improved circulation and regulation of fat storage hormones are the key factors in successfully reducing cellulite. Here are my recommendations for cellulite reduction:
Diet
Choose a low-fat diet consisting of lean proteins and veggies is one way to lose body fat. Avoid sugar, starches, alcohol, processed foods and sugary fruit. Lowering your carb intake will also help. If shopping measuring, preparation aren’t your thing, there are programs available to simplify eating right or losing weight, please feel free to contact me for more information on my preferred programs
Foods with a low glycemic index have been shown to aid in weight loss, according to the Harvard School of Public Health. Using this chart from HSPH, you can see how to design your shopping and food preparation for maximum benefit.
For more information on Harvard’s Healthy Eating Place, click here: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
Cardio
Interval training, varying the intensity of your activity, is one of the best ways to burn body fat. Using a treadmill and varying the speed at which you walk, for instance, 10 minutes at a slower pace, 10 minutes at a faster pace and using variations on incline can stimulate circulation. Improved circulation will help remove excess fat and toxins from the body.
Circulation
Improvement to circulation, especially in challenging areas like thighs, can benefit from massage. A regular exercise regime of strength training, to build muscle, and cardio for heart health, stamina and circulation is very important in the fight against cellulite. 
You cannot spot reduce just the areas with cellulite, to be effective stick to a full body regime that includes strength training and cardio. Here are some great strength training exercises that you can do at home, even in your pajamas, so there’s no excuse! These simple lower body moves will help by firming the muscle underneath the cellulite and help smooth the skin’s appearance on the thighs, buttocks and hips. Just remember to work your upper body too!
Exercises for Lower Body Cellulite Reduction
Aim for training the lower body at least two times a week, increasing the weight over time to challenge your muscles. Among the most effective lower-body exercises are:
• Step-Ups: Step up on a bench or fitness step, then step down with the same leg. Aim for 20 reps on each leg.
• Lunges: Lunges are terrific to effectively target lower-body muscles. Lunges can be done as a walking lunge or they can be performed while standing in place.
Take one large step forward and lower your body so both of your knees to form 90-degree angles, keeping your front knee over the ankle. Return to starting position.
Work up to 30 to 50 reps on each leg and you’ll see a difference.
• Squats: Stand with your weight on your heels, your back is straight, extend your hips down and back (as if you’re sitting in a chair). Try to lower until your thighs are parallel with the floor.
Important don’t let your knees extend past your toes.
Work up to 50 reps for best results. If you have trouble with squats, try doing them in front of a chair, but don’t let your butt touch the seat, stop just above the seat and then rise back up with your back straight.
As always, I recommend checking with your doctor before beginning a new diet or exercise regime. If you have any questions or need help with diet, nutrition or motivation, I’m just a call away.
xo Bobbi
