The Ultimate Guide to Building a Better Booty!

Well, here it is ladies! A 12 week guide to building and transforming those glutes. After a lot of research and personal experience trying to build a booty for myself, I have found what works! This guide provides a 12 week program and is perfect for the beginner and advanced athlete.

What are you waiting for? Let’s build that booty!

Now Available at Amazon

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Build a Strong, Healthy Back

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One of the body’s largest and strongest parts, there are many benefits to having a strong, healthy back:

  • Improved Posture
  • Prevent/Decrease/Eliminate Back Pain
  • Increased Strength
  • Increased Flexibility
  • Improved Spinal Stability

The back is made up of several interconnected muscle groups, but to keep things simple, we will focus on the 4 main areas:

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  • Upper Back (Traps)
  • Rear Delts
  • Middle Back (Lats)
  • Lower Back

While the rear delts are part of your shoulder muscles, they are highly engaged in multijoint back exercises so we have included them here.

 

 

 

The Top Back Exercises

#1 Wide Grip Pull Up – This compound movement is excellent for targeting the lats while also hitting the biceps, triceps and rhomboids. The wide grip pull up will help create that V taper while also increasing grip strength. Definitely not the easiest of exercises, you can start with the assisted pull up machine or with negatives.

#2 Wide Grip Seated Row- using a wide grip allows you to target the lats while also hitting the traps, teres major and rear delts.

#3 Close Grip Seated Row – This exercise targets the mid-back, lats and lower traps.

#4 Standing T Bar Row – this exercise is great for the middle back. Avoid jerking or using momentum in this movement for best results.

#5 Bent over Barbell Row – another excellent compound movement, the bent over row  hits the lats, rhomboids, rear delts, traps, and even the biceps.

#6 Single Arm Row – this is great unilateral exercise and it allows you to emphasize on the lats while also working the upper back and traps.

#7 Back Extensions – Target the lower back with Hyper extensions or my personal favorite, seated good mornings. Keep your movements slow and controlled, form is key in avoiding injury.

#8 Deadlift – the deadlift is another great compound movement and will target all of the muscles in the back while increasing core strength as it hits all major muscle groups.

 

 

 

6 Tips to Make Your Fitness Resolution Stick

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Photo by Ramirez Creative

With the New Year right around the corner many of you have decided that your New Years Resolution will be to join a gym and get in shape. While I think this is a terrific resolution, less than 10% of you will actually stick to it. This happens for a few reasons, the main one being that we set unrealistic goals for ourselves and fall back into our old habits quickly.

So, lets discuss how we can avoid this and make this the year that our resolution to get fit sticks!

1. Set your goal and be SMART about it. Meaning; Specific, Measurable, Achievable, Relevant, Time.  For example, your goal could be ‘I want to lose 20 pounds (specific) in 16 weeks (measurable, achievable, time), so I can feel confident this summer in a swimsuit (relevant). Once you have your goal, write it down on paper and place it somewhere you will see it daily. Remember to stay realistic with your goals.

2. Plan and Schedule. Decide how many days per week you want to work out (3-4 is a good start for a newbie) and schedule those days and times into your schedule. Planning ahead is key and scheduling your workouts ahead of time will keep you from using the excuse of not having time.

3. Create Healthy Eating Habits. While working out can have a great impact on your health, its important that you pair this with healthy nutrition habits as well. Eating the right foods can fuel your workout, aid in weight loss or in gaining muscle as well keep you energized throughout the day. Small meals consisting of protein and veggies every 2-4 hours, 50-75 grams of carbs after your workout, a daily dose of healthy fats and a minimum 3 liters of water per day is a good place to start. Prepping your meals ahead of time is a great way to stay on track.

4. Accountability. There are a few different ways to hold yourself accountable. You can hire a trainer, tell your friends and family of your goals or find a friend who also wants to make fitness a regular part of their lifestyle and hold each other accountable.

5. Motivation. Motivation is key and while the first few weeks into a new resolution is usually smothered in, it can fade fast. Keep your motivation up with trying one or all of these-

    • Set performance goals (hit a 1 min plank by week 2, 5 unassisted chinups by week 5 etc..)
    • Take weekly progress photos
    • Buy a new outfit one size too small
    • Enter a transformation contest

6. Find the right Gym for you! Some gyms have scheduled hours, some gyms are open 24/7. Some are female only and some have sections for just females and open co-ed areas. Some will have classes they offer for a fee or for free to members. Some gyms require a year contract while others will let you pay monthly or as you go. Its important to shop around and find a gym that will not just fit your needs but one where you will feel comfortable as well. Most gyms offer a free week or drop in so take advantage and check out a few before making any type of commitment.

Bye Bye Bat Wings! 6 Moves for Strong, Sculpted Arms

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One of the biggest questions I get asked when training is “How do I get rid of my jiggly arms?!” While this question comes mostly from my female clients, males are just as concerned about this area. So, what to do? Try adding these arm focused supersets to your fitness routine and you’ll be on your way to stronger, sculpted arms in no time.

The exercises below will be performed back to back to create a ‘superset’. Rest 30 seconds in between sets and repeat each set 3-4 times. Rep range should be between 8-12, if you can hit 13 reps, up your weight.

 

(Click the link for how to’s)

Superset #1

Dips – can be performed on a bench or dip bar. The tricep dip targets all 3 heads of the tricep making it a must have in any routine.

Narrow Grip Barbell Curl – a classic move, keep grip narrow to target the long head of the bicep.

Superset #2

Overhead One Arm Tricep Extension – this move hits the lateral head of the tricep as well as the long head, perfect for creating that aesthetically pleasing ‘horseshoe’.

Seated Concentration Curl – seated dumbbell concentration curls yield 97% biceps activity making this a perfect way to isolate the bicep muscle.

Superset #3

Reverse One Arm Cable Tricep Extensions – this move isolates the medial head of the tricep.

Wide Grip Barbell Curl – by switching your grip this exercise targets the short head of the bicep.

Single Leg Training – Benefits of Unilateral Training

I’m a huge fan of single leg training because of its many benefits as well as the results I’ve achieved from using unilateral movements such as balance, growth and strength. Before we get into some of the best single leg exercises, lets go over the benefits of adding them into your routine.

Benefits of Unilateral Leg Training-

  • Improve stability
  • Improve balance
  • Increase single leg strength
  • Increase in bilateral training
  • Engage smaller muscles (gluteus medius, abductors)
  • Reduce injury
  • Reduce spinal compression
  • Reduce knee pain

If single leg training is new to you, give yourself about 6 weeks of unilateral training to bring your unilateral strength up and achieve balance.

Top 10 Single Leg Exercises –

Single Leg Romanian Deadlift – an accessory movement for the deadlift, focuses on the hamstring. Can be performed in a braced position to allow for heavier loading.

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Single Leg Glute Bridge – targets the glutes and hamstrings.

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Elevated, Single Leg Hip Thrusts – the range of motion in this exercise increases both hip extension strength and single leg stability. Targets the glutes and hamstrings.

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Split Squats – main muscle worked is the quads while also targeting the glutes and hamstrings. Grab a pair of dumbells for added weight.

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Pistol Squat – work those quads, improve single leg strength and coordination with this unilateral move. For beginners, progression is key, try holding onto something as you lower yourself down and pull yourself back up or use a bench.

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 Single Leg Back Extension – one of my favorites, targets the hamstrings, glutes and lower back.

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Forward and/or Reverse Lunges – the main muscle worked in the lunge is the quads however you will also work the calves, glutes and hamstrings. Grab a barbell or dumbells to kick this move up a notch.

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Box Step Up – work those quads as well as the calves, hamstrings and glutes with this move. Can also be done with a barbell or dumbbells.

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Quad Extensions – alternate legs on this excellent quad building machine!

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Hamstring Curls – same as above, except targeting the hamstrings. Can also be performed on a stability ball.

Mindful Training – The Mind Muscle Connection

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You’ve most likely heard the term “Mind Muscle Connection” but to truly apply it to your training, a basic understanding of how it works is crucial in order to achieve optimal results.

 

 

What is the Mind Muscle Connection?

Every movement we make is controlled by the brain. When it comes to weightlifting, the mind-muscle connection ( in technical terms) refers to ‘feeling’ the muscle you are training throughout every rep. When your muscles contract, a signal has been sent from the brain to the muscle telling it to do so. This is when the brain releases a  chemical neurotransmitter called ‘Acetylcholine’ to communicate with muscles in the body.

What are the benefits of Mind Muscle Connection?

Improving your mind muscle connection works to increase the number of muscle fibers recruited during lifting and increasing the contraction of the muscle on each repetition. In return, this results in increased strength and muscle mass.

How to master the Mind Muscle Connection –

The first thing I’m going to tell you here if you really want to master this technique is to check your ego at the door. Too often lifters are more concerned about pushing more weight when they should be more concerned about the quality of each and every rep.

Now that that’s out of the way, here are 3 tips for improving your mind-muscle connection.

  • Check in- before you even pick up the weights, mentally check-in and visualize the set you are about to perform. For example, before you start your bicep curls, imagine the feeling of every step in this exercise. The feeling of both contraction and retraction.
  • Warm Up Sets – warming up is important and is also a great way to help you get into the mind-muscle connection. Using light weight perform 10-15 reps of given exercise. Perform each rep slowly, concentrating on the target muscle. When at the point of contraction, hold and squeeze for a count of one before slowly releasing.
  • Slow, Controlled Movements – after you have warmed up, move your weight up and perform your reps with the same mindset as you did for your warm up. Movements should be slow and controlled while you concentrate on both the concentric and eccentric phases of the movement. If at your usual weight you have a difficult time keeping control and proper form, lower your weight.
  • Flex! – Before and during resting between sets, flex and hold the target muscle for 2 seconds. Not only will this help you better your mind-muscle connection but will force additional blood into your muscles and help you achieve an insane pump!

 

Glute Training – The Benefits of Strong Glutes

3-Gluteus-MusclesDid you know that he Gluteus Maximus is the single largest muscle in the human body? Attached to the Gluteus Medius and Minimus, the three muscles work together to abduct, rotate and extend the hip. Strong glutes add many benefits including better posture, injury prevention and enhanced athletic performance.

Better Posture – Tight, shortened hip flexors, weak, over-stretched hip extensors and glutes that ‘forget’ how to activate properly all contribute to bad posture. This can cause forward tilting hips which then give the appearance of a ‘gut’.

Strengthening the glutes with exercises such as squats, lunges and deadlifts will help create balance and in return improve posture, reduce the look of a protruding belly and even add an inch or two to your height.

Injury Prevention & Pain Reduction – If your glutes are weak then other muscles will be used to pick up the slack. These muscles are then at risk for becoming overstressed, resulting in pain and compression in the lumbar spine, hips and knees. Weak glutes can also lead to poor alignment of the entire lower body putting you at great risk for injury.

Protect your hips and knees and reduce injury by incorporating exercises such as hip thrusts to your routine.

Enhanced Athletic Performance – Strong glutes are key for accelerating, decelerating, changing directions and creating explosive power. Endurance and speed are improved with proper glute training as well.

Safer & Heavier Lifting –While a strong core is imperative to keeping a sturdy, stable spine during heavy lifting, the glutes play a major role in safely transferring force across your body resulting in more power and reduced risk of injury.

Fat Loss & Maintence – The Glutes and Hamstrings are two of the largest muscle groups and training these muscles using compound movements such as squats and lunges will have you building muscle and burning fat while continuing to burn calories for up to 48 hours after your workout.