“How do I build the perfect glutes?”

So I get the question all the time..EVen I wana build it if I can hahaha...

Here are some tips and tricks :)

Courtesy of ISSA

You get this all the time from your clients, right?

            “My legs are bulging, but what about my butt?”

            “I really want to shape up my butt more; how do I do it?”

We want to be strong and fit, but let’s face it; we also want a perfect butt, glutes or backside. It’s by far the most common thing my clients ask for, and I have the answer.

I won’t give you all this “fluffy” stuff that you see from Instagram girls who post pictures of their booty all day. Some of them may actually give good tips, but this is the ISSA, so let me give you the science behind glute training.

First, you need to understand the muscles involved. Those that give us that nice, curvy bottom include the gluteus maximus, gluteus medius, and gluteus minimus.

A lot of our daily movements, like walking or running, involve these muscles, and yet, most people never train them specifically.

When you do train your gluteus muscles, it’s possible to achieve hypertrophy, or growth in the size of the muscles. The secret is to target each of the glute muscles and to progressively overload them with high intensity.

This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance.

Can’t I Just Squat and Lunge?

From a lot of people who haven’t done their research, you’ll hear:

“Just squat more! And dead lift more!”

Squats, deadlifts, and lunges definitely hit the glutes, but they also target a lot of other muscles, like the quads, hamstrings, abs, and others.

Although some people may build a beautiful derriere from just squatting, deadlifting, and lunging, one size does not fit all and this approach may not work for everyone. For those who need a little extra help, or don't want to spend all their time in the squat rack, hit those glutes directly

If you want to really build an awesome tush, you need to hit it directly, with exercises that cause the highest percentage of muscle activation from the three gluteus muscles.

The glutes are most activated when the hips are near full extension, so focus on exercises that target the glutes and achieve this full range of motion.

Your Best Bets to Target the Glutes

Now, let’s get specific. What exactly are the best exercises for seeing growth in the glute muscles?

• Side plank abductions
• Single leg squats
• Hip bridges
• Kettle bell swings (with an emphasis on hip thrust with glute contraction)
• Hip external rotations
• Single-leg elevated hip thrusts

Most of these exercises achieve a 70% or greater maximal voluntary muscle contraction (MVIC). The higher that percentage, the more you’re working those glutes and the faster you’re moving toward bigger muscles.

Side plank abductions come out on top with 103% MVIC, and single leg squats are the next best with 82% MVIC .

Don’t Forget the Legs

From my own personal experience, I have seen the greatest results in glute muscle development when I added an additional, glute-intensive workout day.

But, I also include my legs because they are all related.

On Mondays I dedicate my workout to leg exercises that also hit the glutes:

• Heavy barbell squats
• Split lunges
• Hamstring curls
• Leg extensions

I dedicate my Friday or Saturday workout to strictly “booty building” and I put my glutes through the ringer.

I attribute my progress to the progressive overload principle, which is the “gradual increase of stress placed upon the body during exercise training.”

This is the most important principle in strength training, and it gives you the best results in muscle growth and strength.

This is because our muscles increase in strength and size when they are forced to contract at tensions closest to their maximum.

To achieve this you can either:

• Perform more reps with the same amount of weight.
• Increase the resistance load and perform the same amount of reps.
• Add more sets of “work” to a specific muscle group.

Train the Glutes SPECIFICALLY

The takeaway lesson here is that squats and deadlifts are not a sure guarantee of a firm and curvy backside.  You cannot simply squat and deadlift your way to a firm and curvy backside.

It’s a pretty simple principle: If I want to grow big, strong biceps, I have to train my biceps, not my triceps.

So, if your client wants to build bigger, stronger glutes? Train the heck out of the glutes, not just the other surrounding muscles in the legs.

I’ve had clients who say to me:

“I’m happy with my quad and hamstring development, but my glutes are not up to par. I want to build my glutes up more, but keep my quads and hamstrings the same size.”

A tough goal to achieve for sure, but totally possible. Most of the women who say this to me will report that they squat, deadlift, and lunge just as much as the guys.

This is exactly why their glutes are lagging behind the development of their quads and hamstrings – because most of those exercises are compound movements. The other muscles of the leg take over during the movement instead of giving the glutes their highest percent of muscle activation.

Lastly, the most important thing I tell my female clients who want bigger butts: Squats and lunges alone may not do the trick. You have to add specific, targeted glute exercises and workouts at least once a week. 

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Happiness is about overcoming unhappiness

A great wisdom for everyone

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A Workout You Can Do Anywhere

I really like this one in particular because it's an integrated whole core body workout.

Last one is the best

Original post here

The most common reason people give for not exercising is lack of time, but physical activity doesn’t have to be performed in one long session. You can get many of the same benefits by squeezing in short periods of activity throughout the day. As long as you prepare your body by warming up and cooling down before you crank your heart rate, you can do a workout just about anywhere, anytime. In fact, you don’t even have to join a gym.

One of the best ways to integrate a workout into your schedule is to make it a consistent part of your routine so you don’t have to think twice about not having time or the “right place” to do it. Whether you’re at work, home or watching your child’s soccer practice at the park, this fun and challenging workout will get your body moving and your heart pumping.

Start by performing each exercise for 15 seconds for the first round and then increase the time by 15 seconds for each subsequent round (i.e., 30, 45 and 60 seconds); rest for one minute between each round. You can complete this challenge in just 24 minutes, but you can extend your workout by completing three additional rounds in reverse order (of 45, 30 and 15 seconds, respectively) for a total of 39 minutes. Finish up with a cool-down and some stretches and you’re done!

Superman Twists

Staggered Spiderman Push-ups

Plank Sways

Bird Dog

Plank Jacks

Half Burpees

Mountain Climber Twists

Frog Hop Squats

For more workout ideas and exercises, check out ACE’s Fit Life page or contact an ACE Certified Trainer in your area.

MOLLIE MARTINContributor

Mollie is a Study Assistance Consultant at the American Council on Exercise who holds a BS in Psychology. She is an ACE Certified Personal Trainer, Medical Exercise Specialist, Group Fitness Instructor, Health Coach, Sports Conditioning Specialist, Behavior Change Specialist and has her CSCS through the NSCA. Mollie is also a boot camp instructor, rugby player, fitness coach and health enthusiast. Mollie moved to San Diego from the Midwest in 2012 to pursue her passion of playing rugby and to be able to participate in outdoor fitness year-round.

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We all need this one dish for Xmas

So that we don't feel awfully guilty haha =)

So xmas there was an invite as well we were asked to bring a dish so I couldn't think of anything (as usual I didn't want to make something 'unhealthy' so salad was on my mind.

of course I didn't just want to buy mix leaves and dressing (that would be embarrassing plus I looked 'lazy'). My favourite looking back was all time broccoli salad which needed to be made the night before and it does take a bit of effort if done from scratch.

I knew a vegetable like this would fair well with sourish and salty condiments plus a dressing similar but on a sweeter end to fuse with the condiments.



This was perfect.

I assembled everything together on the day itself just coz it was Christmas day and we were going to be out the whole day. This salad was for dinner.


Courtesy from food.com

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Health Hacks for the Holidays

A little tip to staying sane over the holidays :)

Stay safe, eat well, sleep well and be merry! Coz that's what holidays are all about weeeeeeeeeeeeeee

Here we go again. It’s that time of year where people start dragging out the same tired, worn-out clichés about “the holidays.”

As a health and fitness leader, you want to avoid being a cliché, too. You know who I’m talking about—the trainers who talk about working off the drinks and doughnuts and putting people through tough workouts to punish them for the sins of eating. These flawed approaches create the wrong concept of exercise in people.

If we want people to think differently about eating and exercise, we must be different. To help you help others successfully navigate the holidays, here are some helpful health hacks for the holidays. Use these with your clients and students to help them sail through the holidays while maintaining fitness, feeling positive, and starting the new year with energy and enthusiasm.

1. Define your treat days. Plan your treats on the actual holidays only—Thanksgiving, Christmas Eve or Day, New Year’s Eve, etc., or other noteworthy days like the office or church holiday party. This way, you have a game plan for a limited number of pre-determined days where you’ll allow yourself to enjoy some favored treats, and you’ll avoid the often random and endless parade of junk food that finds its way in front of you during the holidays.

2. Define your treats. Create a list of your favorite/cherished holiday treats (no more than three) and commit to only having those during the holidays. It can be a favorite pie that a family member makes during the holidays, a special dessert that you enjoy at this time of year, or the occasional seasonal treat such as a peppermint latte. Make a list of your favorites and stick to those. And remember, a treat is an occasional thing—not an everyday thing. Having a peppermint latte is dessert, not your morning coffee.

3. It's the holi-DAYS, not the holi-MONTHS. Starting with Halloween, it seems that we often treat all of November and December as if there are no health rules. We eat and drink whatever sugary or alcoholic beverages come out way and skip workouts because “Hey, it’s the holidays, and you’ve got to celebrate.” With this perspective, it’s actually two full months—one-sixth of our entire year—that we spend derailing health with poor choices because we have to “live a little.” It’s essentially an extended sabbatical from sensible choices, and that’s too long if we want to be healthy.

4. Move with a smile. It can be harder to get full workouts in with travel schedules and visiting relatives. Shift the focus to doing what you can rather than what you are unable to do. Pick an activity (not exercise) that:

• Puts a smile on your face and in your heart and/or
• You are doing with loved ones, friends, etc.

This might sound corny, but it works. Get moving doing something you love with people you love. The positive effect on mood and mindset is almost magical. Moving while doing something fun with the important people in your life does more for you than just moving or just spending time with loved ones. The combination strengthens connections between people while enhancing the health of each individual.

5. Guarantee your workouts. Make your exercise commitment small enough so that there is no way you can’t fit it in. The busyness of the holidays often means you may not have time for your full workout, but fortunately even abbreviated workouts offer great benefits. Whatever you do has benefit so make sure you do something.Here are some ideas for you to give your clients when they are short on time:

• Try a mini-routine of four or five of your favorite exercises and do each as a circuit for five to 10 minutes continuously.
• If you don’t have any favorite exercises or simply want something to try, try this routine. Repeat the following three exercises as a circuit two or three times.
1. Table-top Hip Bridge (video) (10 reps)
2. Squat with Alternating Floor Tap – Stand with feet slightly wider than usual for a squat. Squat while reaching down with your right hand to touch the floor at the bottom of the movement. Return to standing and tap with the left hand on the next rep (20 reps, alternating hands each time)
3. Plank Side Walk In (This is the second of the three exercises shown in this video) (10 reps, alternating sides each time)

6. Adjust your weather mindset. The hardest part of winter isn’t the cold; it’s all the complaining. That’s the truly endless part of winter. If you live in the upper half of North America, it’s going to be cold in the winter. This isn’t a surprise, so accept it. Find things to appreciate and be grateful for (clean, crisp air; uncrowded hiking trails, winter activities like ice skating, skiing, snowboarding and snowball fights; making snowmen and snow angels; helping your elderly neighbor shovel out, etc.) and shift your mindset to stop allowing yourself to suffer so much. Suffering is a choice. Cold weather is not.

Many people I've coached over the years experience significant anxiety about the approach of the holidays and the seemingly uncontrollable forces that propel them away from health. Applying the strategies that make the most sense for each of your clients’ situations will help ensure this never happens again. You will lead people to a different perspective, which, in turn, will lead to a different health outcome during the holidays. There is nothing more wonderful than seeing people learn to choose wisely at this time of year and then flowing right into a new year feeling great. And they will not forget the role you played in creating this new perspective.

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A powerful Speech

From the day I saw her when I was even before a teenager, I'm moved by her and continuously am. She is more than amazing. She's what all of us need to pull ourselves out of our ambiguity and to seize our life

 

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Take the Stairway to Fitness

Omg so many variations for the staircase!!

So gona try some =)

Thank you ACE

Without realizing the power of the staircase, millions of people pass by this potential complete gym every day. Offering innovative options for cardiorespiratory, strength/endurance, flexibility and balance gains for injury-free movers, the staircase offers many unique options to make a case for avoiding the elevator or escalator all together.

Following is a list of ideas that may give you a new vision on the stairs that you pass every day, either as separate moves or as an integrated 15-minute workout. Note: For any specific joint issues, please adapt as prudent for your individual needs, including skipping any particular movement sequence.

Each of these cardiorespiratory skills and drills involve moving from the bottom to the top of the stairs. At the top, turn around and walk down to the starting point as quickly and safely as possible and then repeat the entire sequence for a period of three to five minutes.

CARDIORESPIRATORY

1. TWO FORWARD, ONE BACK

Set-up: At the bottom of the stairs, facing up

Execution: At a comfortably challenging pace, walk or run the right foot and then the left foot to the first step. Repeat with the right and left foot to the next step. Moving backward, move down one step with the right foot and then the left foot. Repeat this format of “two-up, one down” to the top of the stairs.

2. TWO-BY-TWO

Set-up: At the bottom of the stairs, facing up

Execution: At a comfortably challenging pace, walk-run up the stairs, moving up two stairs at a time. When you reach the top, turn around and walk down the stairs normally. Repeat as able for three to five minutes.

3. OPENING ICE SKATING

Set-up: At the bottom center of the stairs, facing up

Execution: Step the right foot to the first or second step as far to the right as possible. Step the left foot to the second or third step as far left as possible. Continue to the top in the same “ice skating” movement, weaving the body to the right and left on the ascent.

4. CLOSING ICE SKATING

Set-up: At the bottom center of the stairs, facing up

Execution: Step the right foot to the first or second step as far to the left as possible, crossing the midline of the body. Step the left foot to the second or third step as far right as possible. Continue to the top in the same “ice skating” way, weaving the body to the right and left on the ascent.

STRENGTH/ENDURANCE

The first three strength/endurance skills and drills involves moving from the bottom to the top of the stairs. At the top, turn around and walk down to the starting point to repeat the entire sequence for a period of three to five minutes.

5. PUSH-UPS UP (THE STAIRCASE)

Set-up: At the bottom center of the stairs, face the stairs with your feet together. Place your right hand on a step that is slightly above your chest level, and your left hand slightly below. Lower your chest as you are able toward the stairs.

Execution: Push yourself to the starting position with extended elbows. Lower and repeat twice more. Change hand positions so the left hand starts higher than your chest, and right hand starts lower than your chest, and do three more push-ups. Slowly “crawl” your way to the next step or two up the staircase, walking your feet first and then your hands. Continue for three to five minutes total or until fatigue sets in from plank position.

6. CRISSCROSS ABDUCTION SQUATS MOVING LEFT

Set-up: At the bottom center of the stairs, face to the right so the left side of your body faces the stairs. Place your left foot on the first or second stair and squat down.

Execution: Stand and abduct the right hip so the right leg lifts to the side. Place the right foot of your lifted leg on the next step, crossing in front of your left foot. Squat down as you contact the stairs. Maintaining the squat, uncross your legs as you place your left foot on the next step. Repeat from the start of the exercise, moving up the stairs.

7. CRISSCROSS ABDUCTION SQUATS MOVING RIGHT

Follow the directions for the previous exercise, but begin facing to the left at the bottom center of the stairs. Repeat everything moving upward on the right side of the body.

The following exercises start at the top of the stairs.

8. ECCENTRIC TRICEPS LOWERING

Set-up: Sit at the top of the stairs and place your fingers over the edge of the first step where you’re sitting.

Execution: Using your triceps, slowly lower yourself toward the next step, flexing your elbows and moving your glutes toward a contact point with the floor. As a progression, keep one foot off of the floor during the lowering. Repeat for three to five minutes or until you reach the bottom of the stairs. If your stairs are short, stand, walk to the top and repeat.

FLEXIBILITY AND BALANCE

9. LONG LEVER SIDE PLANK BALANCE

Set-up: From the bottom center of the stairs, face the right side with feet together

Execution: Place your left hand, fingers spread, on to a stair that is approximately opposite your hip. Lean to the left, keeping the left shoulder abducted, and abduct the right shoulder, forming a letter “T” with the entire body. Your feet will be stacked on the floor, left side of the left foot against the floor. As a progression, abduct the right hip. Try to hold the position for 30-60 seconds, and repeat facing the left side.

10. TWISTING HIP AND LEG STRETCH

Set-up: From the bottom center of the stairs, facing the stairs

Execution: Place your hands shoulder-width apart on the step across from your chest or just below; keep the elbows extended. Place your right foot to the right of your right hand, gently stretching the right glute. Gently extend the spine, pushing the hips toward the stairs, opening the left hip area. As a progression, rotate to the right, abducting the right shoulder perpendicular to your spine. Hold for 30-60 seconds and repeat facing the right side.

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