One phrase that gets thrown around a lot is “move more, eat less” for anyone who wants to lose weight. Because… you know… it’s just that simple. Right?
No matter where you are in your fitness journey, I think you will get something out of this post.
Our nutrition should be tailored to the varying demands and requirements we face on a daily, weekly, seasonal, and lifespan basis.
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To maximize my sleep, I need to stay motivated. So today I am sharing some thoughts on how to stay motivated, and keep things in perspective.
These days, people use their keester for little more than sitting. This is a real travesty because it’s useful for so many more things we do throughout the day.
Today I will be talking about the importance of training your glutes, and how best to do it! These days, people use their keester for little more than sitting. This is a real travesty because it’s useful for so many more things we do throughout the day. As a disclaimer, I will be using as many whimsical terms as I can think of to describe the caboose so stop reading now if you don’t like laughing 🙂More Than Just A Money Maker
Your heinie is crucial for so many different movements and activities that it is impossible to cover them all in one sitting (pun intended). It’s used for simple things like walking, sitting, and even standing with proper posture, to very complex movements like squatting, jumping, and sport specific movements. Booty strength is often lacking in those who sit for long periods of time which can lead to lower back pain. And this lack of strength can even lead issues such as ACL tears, shin splints, ankle sprains, and general knee and hip pain. Such issues occur when the tooshie is week because other muscles like hamstrings, hip flexors, IT band, and groin muscles over develop and cause problems in its absences. Finally, when the behind is weak, the abs/core is in a disadvantage and can’t do its job as well either! Longs story short, glute strengthening is necessary for far more than having a rockin rump during bikini season!
The bottom line is that we ALL need have strength in our bottoms. So here are a few ways to get it done!
Mindful Movement – The first thing for everyone to do is be aware of what you’re working. Mentally slowing down and concentrating on contracting your can will encourage greater development during exercise and during daily activities. Squeezing your butt (mentally, not with your hands) while standing is a great way to develop proper posture.
Squat – When done properly, the squat is a tried and true method of firming up the fanny. There are also many ways to squat, so using different tools to get it done right may be necessary for a beginner. Making sure you keep your chest up and drive through you heels are good starting points for a novice squatter.
Single Leg RDL – Simply standing on one leg, while keeping the hips even, is another easy way to round the rear end. Once you have mastered this skill, single-leg romanian deadlifts (RDL) are, by far, my favorite way to blast the buttocks. Make sure you have the balance and stability to do this exercise before you go for it however.
Tricks or Tweaks – There are a variety of simple tricks and exercise tweaks you can use to develop a powerful posterior. Squatting with a band around your knees, increasing the range of motion on hip thrusts (or any exercise for that matter), keeping your knees behind your toes during leg exercises, and overloading the lockout of your glute exercises by fully extending the hips are all ways to advance your exercises.
The Classics – Sticking to the classics of glute strengthening is always a good idea. Supine bridges (double and single leg), clamshells, and step-ups may not be the most glamorous, (read in Yoda voice) butt they work!
Front to Back – As mentioned earlier, the core works in concert with the keester. So be sure to double your effort to contract your derriere while performing core exercises.
As fun as this has been to write, and I hope read, all good things must come to a rear end.
Does eating more meals a day boost your metabolism, or just your dish count?
Food is so much more than a fuel for your body. It’s an experience, it’s joy, it’s a way we socialize.
I’ll start today’s post by asking you a few questions, and I want you to answer them as honestly as possible. What diet are you on right now? What diets have you tried in the past? How well did it (or has it) help you reach your goal? Finally, why did you stop your past diets? These questions are important to answer when searching for the true motivation behind an action such as dieting. But inevitably almost every diet fails due to the same reason. It robs you of something you enjoy! Food is so much more than a fuel for your body. It’s an experience, it’s joy, it’s a way we socialize. So today I am going to talk about why diets shouldn’t stop you from breaking bread (literally) with friends, family, or the weird neighbor you’re not too sure about.
Most say “STOP” when it comes to eating a particular food. Fats, carbs, beans, meats, and gluten are just a few examples of things that are awesome, but get snatched away when we start a diet. In fact, many fad diets thrive on creating the fear of something (weight gain, disease, toxins, etc.). And when we buy into these notions, what we might fear is the pleasure of the foods, but then we want to rationalize it by saying that what we really fear is its effect on our health. Ultimately, this means that we walk around unnecessarily robbing ourselves of foods we enjoy.
Science Said So!!!
Many fad diets claim to be science based, but generally the science is garbage. In fact, it’s pretty darn difficult to study diets/nutrition in general. Just as importantly, science is filled with conditionals and fad diets are not. They don’t take into account individual needs or cultural norms/taboos. Ultimately what happens when we diet is we decrease our caloric intake, and often alter our vitamin and mineral consumption. There’s a plethora of weight loss hormones that get all jacked up when we alter our nutrition so severely. And guess what? Our natural response to such strict dieting is actually to over eat due to hormonal disregulation!
What To Do
Stay hungry. For long-term weight loss and happiness, avoid banning foods. This creates a cycle of cravings, inevitable indulgence, and guilt. Make all foods fit by eating smart 80% and food loses its power. In turn, you wont over indulge and/or give up and therefore you’ll a guilt free happy dieting experience.
Shift your pants. Not my best pun, but it has a point. When you shift your focus from dropping pant sizes to eating foods that are enjoyable and satisfying, you might actually consume fewer calories. Savoring your foods means you eat slower and feel satisfied with less.
Be realistic. Diets are not meant to be followed forever, so allowing yourself to eat all foods in moderation forms a realistic and sustainable approach. Long term success boils down to healthy lifestyle choices.
Balanced your diet. Proteins are for growth, maintenance and repair. Fats provide vitamin and mineral absorption, hormone regulation, and formation of cell structures. Carbohydrates are your body’s primary source of fuel. Don’t rob yourself of any of these functions by eating foods in moderation.
These last four tips are… well… the tip of the iceberg when it comes to nutrition. Make sure you go with your gut when looking at a new fad diet. And if you’re skeptical, use trusted websites to help in making an informed decision.
We make efforts to get to where we want to be, but often times we do the minimum to get there and never really breach our comfort zone.
Programming Your Exercise For Getting Big
Because the cost of getting and maintaining 6 pack abs can be daunting for, well, everyone, I thought it would be a good idea to broaden the scope a bit. So lets take a look at what great things exercise can do for all of us.
With so many variables to consider, how can anyone claim to really know what’s supposed to happen when any given individual moves?