I finished the Gluteal Goddess Program for Advanced Lifters in February 2015 and started the program again in March 2015. After finishing in February, I felt that I could have done more to get the results I wanted. I held back when progressing, even though I could have easily added an extra 5-10kg with the lifts. I always gave myself excuses not to increase the weights. This time around, I’m going to work smarter and lift heavier.
For those who wanted to know what strength program I was doing at the gym, this is for you. In December 2014 I decided it was time to get my butt in shape, I mean literally. I did it not only for aesthetic reasons but I knew that those muscles were lazy. I was already doing a whole lot of squats, lunges and deadlifts but when it came to the traditional buttock exercises, I couldn’t even do it properly.Whenever I tried doing the quadruped hip extension exercise, my hamstrings would always cramp and it would make my low back sore. Not once from those exercises did I ever feel my glutes contract or feel like anything was happening there.
My awesome friend and physiotherapy colleague, Andrea Mendoza, is currently raising funds for quality splinting materials and therapy equipment for disabled children in India. She is heading to South India in January 2014 along with a non-governmental organization (NGO) called Samuha. This is a small blurb about what her goals are and what you can do. For the full story and background about Andrea and her trip to India, please check out her website at
One of the biggest culprits to hip, knee and back pain can actually stem from the fact that your butt muscles don't work. Many people may not even realize that their gluteal muscles (I'll be using glutes for short form) don't fire properly or even at all. The inability to activate your glutes can lead to bigger problems, long-term consequences and needs to be addressed immediately. The glutes are essential to help stabilize the hip and pelvis and plays an important role with the back, knees and ankles.
Dynamic and functional exercises are key to a full and successful rehabilitation after an injury. Once the muscles of the surrounding injury can be activated and not inhibited, it is critical to integrate all the muscles to work together. For example, after an ACL reconstruction of the knee, it is important to make sure the core, hip stabilizers, quads, hamstrings, calves etc., are able to function appropriately together to create a stable, efficient functioning system. Movements like the squat and the lunge are pillars to everyday movements and can be progressed to be more demanding on
You may have seen them at the gym, may have been intimidated by them, and not sure really how to use them. Luckily, this is beginner guide to the BOSU was made for you.
The BOSU trainer device has evolved as one of the most successful fitness training products since its debut in 2000. The term BOSU means "Both Sides Utilized" which defines the product's versatile use as a functional trainer. It is a half ball with a flat bottom.
With summer just around the corner, I, along with many others, have been thinking about that toned abdominal section and beach body. In late April I decided it was time to actively strengthen my core with Pilates. I must admit that I've always had a weak core yet have done little about it. While at the gym, I find myself performing movements that I'm really good at, and leaving out the movements and exercises that were hard. This year I was to finally do as I preach and start focusing on my weaknesses. I started off performing many movements that I normally prescribe, like the bird dog
The second part of the sandbag workout is here! Thanks to Elisa for demonstrating the workout, even though she had already worked out that day. My previous post demonstrated 3 simple yet effective exercises that targeted the core, legs and shoulders. This week I challenge you with the Turskish get up which I find to be one of the most difficult exercise.