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The Club, Issue #015
May 14, 2021

Newsletter Issue #15 - May 2021

It's finally starting to warm up in my area and I'm already looking toward summer! Get outside and enjoy the weather and fill up on fresh, spring vegetables!

In this newsletter, you'll find...

📍Is Your Butt Doing It's Job?

📍Variety: Too Much Of A Good Thing?

📍Inexpensive and Easy meal Idea

Is Your Butt Doing It's Job? your butt doing it's job?

And no, I don't mean making a dent in your couch cushions. With all the working from home, vacationing at home and staying at home we've all been doing, the last year has seen sitting reach epic proportions.

Your gluteus muscles help with just about every movement you make. Walking, running, climbing stairs, lifting everything from a bag of groceries to a 35 pound weight plate...all of these movements go through your hips and glutes in one way or another. Your glutes are part of your core and need to be active and strong just like your abs and low back.

Many people only use their glutes for one thing...sitting on them. You might think "But I exercise every day." But if you exercise for 30-60 minutes and then sit at a desk the rest of the day, you probably still have lazy glutes. And if your glutes are inactive, they are less able to handle strenuous exercise and unable to properly distribute motion throughout your core.

Lazy glutes can lead to low back and hip pain and I don't think I need to explain why that's bad!

Glute activation exercises along with strength building exercises and some foam rolling will get those sleepy muscles firing.

Donkey kicks and clamshells will 'wake up' the glute muscles before a strength workout. Do these as part of your warm-up.

Donkey Kicks: Start on all fours with your core tight. Lift one leg keeping your knee bent. Squeeze your glutes to lift your heel towards the ceiling. Focus on using your glutes for the movement and not your lower back.

Clamshells: Lie on your side with knees bent and legs stacked on top of each other. Squeeze your glutes and lift your top leg, keeping your heels touching. Your knees should open and close like a clamshell.

The two best exercises for building glute strength are sumo squats and hip thrusts.

Sumo squats will isolate and engage the glutes more than regular squats. Begin in a wide stance with toes pointed out at a 45 degree angle, core tight and arms in front of you for balance. Squat down with your knees following the same angle as your toes. Press back up through your heels, squeezing your glutes on the way up. You can hold dumbbells for added weight.

Hip thrusts target the glutes to build strength and power by maximizing hip extension. Begin by leaning on an exercise ball or bench with feet planted about hip width apart. Squeeze your gluteus to lift your hips to parallel, pause and return to start. You can hold a dumbbell or barbell across your hips for added weight.

Now get off that derriere and start working it!

Variety: Too Much Of A Good Thing?

Variety in your workout program is good, to a point.

There's almost as many workout options as there are people doing them. Running, rowing, strength training, yoga, Pilates, Crossfit, cycling, swimming, etc., etc. I'm sure you can add dozens more to that list. Incorporating a variety of workout modalities into your routine can help reduce injuries and boredom and help you bust through plateaus in your progress. It can also support a well-rounded healthy lifestyle.

But there's a downside to doing a different workout every day. Constantly changing your routine can stall progress and if your goal is to get better at a particular sport or activity, frequently mixing things up may not help. And you can burn yourself out jumping from routine to routine.

Your body needs consistency to see improvement. You don't see progress if you only exercise once every three weeks, right? The same thing applies once you start a program. If you stick with the same program for a while you'll see strength gains or faster times or farther distances which helps keep you motivated.

The best way to stick to a routine consistently is to find something you enjoy doing. If you get tired of a strength routine after a week, then maybe that strength program isn't right for you. Try kettlebells or body weight exercises or a HIIT routine. Changing things up is important and necessary, just not every other day! Give it a month or two or three before you move on to something else.

Inexpensive and Easy Meal Idea

Ramen and Veggies

I'm always looking for meals that are easy to fix and that aren't terribly expensive. And that my kids will eat! You might remember living on Ramen noodles in college but believe it or not, they're still tasty. And cheap!

Instead of the over-salted seasoning packet that comes with the noodles, I cook them in vegetable broth with some soy sauce and garlic salt and throw in some mixed frozen vegetables. Done! Easy, cheap and filling. My kids will eat them depending on what vegetables I mix in.

You could add any vegetables you want and a protein source like cooked chicken or sautéed firm tofu. Mix it up and enjoy!

🔆 Are you looking for more customized help to reach your fitness goals and New Year's resolutions? Click this link to learn more about my online fitness coaching services and enroll in a monthly plan.

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