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Rump Shaker

“All I want to do is zoom-a-zoom-zoom-zoom, and a poom-poom, just shake ya rump.” this-is-why-we-squat

What do we want more than almost anything? To have a nice rear. It’s on the top of the list for most fitness enthusiasts. Hell, we all wanna look good walkin’ away.

There’s more to having a perfect bum than you realize.

Your glutes are the biggest and most important muscle you have – they are the cornerstone of our bodies. The harder you work your glutes and the more you build them, the more it will benefit your body. Your glutes help keep your hips and entire body in alignment and allow good posture.

Your glutes are instrumental in rotating your hips and legs while supporting your pelvis during everyday movements and exercise. If your glutes aren’t strong enough, your spine has to over-compensate (hence the back pain). In addition, weak glutes cause weaknesses in your knees – causing them to turn inward when landing on the ground and placing additional pressure on your kneecaps. This can also affect your IT band – the ligament that runs outside of the thigh from the hip to the shin.

The dilemma is in the modern day scenario, we are often sitting so much on our rears we are not activating them enough and they lose strength. Without active, strong glutes, we experience an imbalance in the front vs. back side of our body. This leaves the hip flexors overactive and tight and pulls your pelvis forward.

What to do, what to do….

Work ‘em. Added bonus – since your glute muscles are so large, working them (as with working other large muscle groups) raises your metabolic rate.

Excellent glute strengthening exercises include:

  • Lunges – do repetitive lunges on one leg, then switch
  • Squats – load up on the weight so your body works harder and go deep for a full extension!
  • Squeezing your glutes when you work out – keep the contraction tight at all times (when you lift up from that squat)
  • Contracting your glutes when you are standing (all those soccer games will pay off exponentially if you work your rear while watching)
  • One-leg exercises (one-leg squats and lunges will work your muscle 1/3 as hard)
  • Bridges – lie on your back and perform double and single leg bridges (squeezing your glutes the entire time you lower and raise)
  • One-leg step-ups onto an elevated surface (step/bench, etc) – squeeze at the top of your raise
  • Bulgarian split squats – put your back toward a weight bench and lift one foot onto the bench behind you and squat
  • Kettlebell swings (again, squeezing tight at the top of the movement)
  • Side walking squats (with a band around your legs) – squat low!

Try these exercises as frequently as possible to help improve the activation of your glute muscles and in turn, see the difference in your post rump shakin’. You’re welcome 😉

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Keepin’ It Real

If you are reading this, chances are you are a fellow gym enthusiast. Whether it is at a boutique gym or big box, following are myths debunked for everyday gym situations:

You try to a new boot camp class and within 3 minutes you realize you bit off more than you can chew. You should leave now.gym-newbie-confused
False.
Keep calm and carry on.  Try not to be intimidated – you can handle most any class, you might just need to make modifications. Make eye contact with your instructor and ask them for alternate moves.

If I wait to get the equipment I need for a class until the class starts, I’ll be fine.
Not so much.
Try to prep your gear prior to when a class starts.  Not only is it a bit disruptive to your workout to try to grab your apparatuses (weights, bands, gliders) when the exercises begin, you may get behind and a little lost and it will cut your workout short. It’s OK to ask the instructor what you will need prior to class starting.

I can get sick from using sweaty equipment someone used before me.
True.
There are lots of bodily fluids exposed at the gym… and yes, you can catch a sickness. Not to mention we are headin’ into the sick season. Try not to assume someone else will wipe the equipment when you’re done. Just as if you would want it cleaned before you use it, wipe it clean after you’re done. Better yet, wipe it before and after you use it. Most every facility has wipes or spray bottles close by.

Stretching is not important.
False.
At the end of a class or session, it is very important to stay for the stretching. Your body is all fired up and your muscles will coil up like a slinky on a staircase if you don’t properly stretch. This is the optimal time to stretch and elongate your muscles and keep some of the next day ache away. In addition, when someone from class leaves during the stretching (relaxing) portion of the class it can disrupt the vibe.

Chatting during class is fine. It’s a social atmosphere, isn’t it?
False.
Total no-no. No one wants to hear someone having a conversation in a class – whether it’s on the phone or in person, especially when the instructor is giving instructions. Plus, it’s pretty indicative your not working hard enough. Be mindful. Save it for before or after class.

Always mute or turn off your cell phone during a gym session.
True.
Turn-it-off or put your phone on silence. For you and others around you. This is your time.

It’s ok to show off all my assets when working out. After all, I look hot.
Uh, False.
Keep it tucked in – pick a workout outfit that holds it all in tight (read: bras). It will help with your performance. Last thing you want is someone gawking at your goodies while you are working out.

Gum is dangerous to chew when working out.
True.
There is really no good reason to chew gum while working out. Most likely, it will end up being swallowed and you can choke or lose your breath during your strenuous sessions. It actually can affect your breathing pattern. Plus, no one wants to hear someone crack-a-lackin’ away during their workout.

Flying through my workout can actually have adverse effects.
True.
Slow it down. Moving as quickly as possible during exercises can be detrimental – not only to your workout but to your form (aka injury). You are MUCH better off contracting and focusing on each movement then racing through. You will see definition much quicker.

Exercising is so much more important than how well I eat.
False.
Diet is 80% of the equation. Working out is extremely important for cardiovascular, muscular and emotional health, but eating can make or break your results. Try to keep your diet as clean as possible. It will double your efforts and you will see a much faster, more noticeable impact on your body.

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Burn Baby, Burn

You might be diligent about going to the gym and spending hours doing cardo on a treadmill or eliptical machine – which is great for your cardiovascular health- but are you left without burn-fat-970x727noticeable results?

In a cardio session, you burn calories, but the calorie burn ends when you finish your cardio session. If you want to maximize your calorie burn, you have to take it up a notch and achieve something called EPOC, or “excess post-exercise oxygen consumption”. It is a “measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s ‘oxygen deficit.'”

What does that mean?

It means, “afterburn” – the continual burn of calories after a very high-intensity workout. It also means your metabolism, highest post exercise, is fired up much longer after you finish a workout session. Your body is working hard to re-coup a normal heart rhythm and resting state. You burn calories by consuming more oxygen. Therefore, the longer it takes you to regulate your oxygen intake, the more calories you are burning. This post-consumption state can burn as much as an additional 150+ calories throughout your day. More calorie burn & a higher metabolism = more results, faster.

So how do you achieve it?

Higher intensity workouts. This means bringing your heart rate to 75% or more of your resting heart rate. The longer you perform high intensity exercise, the larger the EPOC effect. It also means performing a high intensity workout for 30 minutes is much more effective than a steady state on a cardio machine for one hour.

Resistance training (with weights or body weight), especially with high intensity interval training, is one of the best ways to increase EPOC.

Guidelines to reach EPOC:

  • Perform at a high intensity (out of your comfort zone) – at least 75%+ of your resting heart rate
  • Exercise for at least 30 minutes
  • Include resistance training in your workout
  • Incorporate interval training

Although high intensity workouts are effective, it is recommended that you limit this type of workout to only a couple of times/week as you need time to rest and recover your body.

Try to push yourself and work past your current limits and there’s a good chance you will start to see results much faster.

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