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 β€˜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.

 

 

Competiton Prep B.C. – Women’s Physique with Amy

May 7th, 2016- BCABBA’s Kelowna Classic. My first ever show- what a ride. Being who I am- of course I chose Women’s Physique to compete in. If I was going to go through with it- I was going to hit that stage packing more muscle than I’ve ever had in my life.

amy

Photo by P.Tography

I started out 5 years ago at 250 pounds and miserable. I hit the stage at 147 pounds and loving life. I worked for it. Every second of everyday. Sure I wasn’t shredded like the other women- but I guarantee I was 10000000% more proud of myself. I worked for 6 months- everyday- never cheating on my diet- and I placed an honorable 3rd place! As a first ever competitor- bringing home a trophy is a big deal.

But that wasn’t the win for me. The win was getting on that stage after losing 100 pounds and for the first time ever, actually being proud of myself for what I had accomplished. I didn’t just get up there for me. I got up there for my kids- to show them what hard work and determination can do for your life. I got up there for all of the men and women on social media and in the gym and on the streets that have watched my journey, supported it, and started one of their own because of it. I got up there to prove myself and my nay-Sayers wrong. But most of all- I got up there because I deserved it. I worked for it, I sweat and cried and bled for it.

The experience, the energy, and the sheer passion of every human being in that theater amy stageabsolutely radiated from every corner of the building. People laying down all over backstage waiting their turn on stage. Rice cakes and Nutella galore, the smell of spray tan and bikini bike wafting through the air- absolute perfection. I think the best part for me is the family dynamic that the association provides. The support the association provides is like no other- But the support between athletes- there are no words to describe it. I met and made friends with countless athletes over social media and I was blessed enough to have the chance to run into a bunch of them backstage. I had a TONNE of people see me in the halls of the hotel or backstage and make a point to stop me and tell me that they followed my journey over Instagram- and show me nothing but love and support. What an amazing feeling. I will always and forever cherish my friendships with each and every one of them.

The hardest part- my constant switch up of coaches. I had a hell of a time getting one coach to have the time or knowledge to stick with me and get me to where I needed to be. I did a lot of research and self teaching to get myself to the stage. Getting to know what worked for my body and what didn’t was trying- but an absolutely amazing adventure. Now that I know- prep for Popeye’s Fall Classic 2016 will be amazing. I am currently packing on muscle, eating TONNES of clean food, lifting some crazy heavy weight, and creating a whole new physique. I’m going to be the image for each and every single woman and man out there that doesn’t believe they can do it. The time is now. Find yourself. Find your dream, your spark, your fire. Chase it. Don’t ever let go. Once you let go of your “thing”- you let go of your soul, of what makes you, you. Push. Harder. Everyday.

#skyhighbaby

Follow Amy’s journey to Popeye’s Fall Classic on Instagram @Muscle_Nuggett