Do you know what facts all fad diets and nutrition gurus hide from you?
The Simple Science of Nutrition and BodyTransformations
Split Squat Elevated Leg
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Elevated foot split squat is a must if you want the best legs, butt, and performance possible.
Watch this video on how to do the exercise to get the most out of it.
After you have mastered the technique you can add weight with a bar across your shoulders, hold KB or DB to your side, or hold them as a front squat or Gobblet squat.
Inner Thigh Problems
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How do I tighten these dang inner thighs?
You probably have said this a few times in your life. And then getting on the inner thigh (adductor machine) in the hopes things will change.
Here is why a seated adductor machine just doesn’t do the job.
Your hip is a flexed position which means the inner thigh muscles do not lengthen and shorten properly when doing the exercise. It would be equivalent in doing other muscles wrong with exercises and expecting full results. Just doesn’t make sense right?
What you must do is also add in an exercise that works on the adductor muscles at their natural postural position. It is a simple standing postilion. You know the way the body is made to be when doing movement.
Watch the short video I made just for you so you can learn how to do the best inner thigh exercise I know.
Try this exercise and please comment on what you think. If you have any questions please feel free to ask me and I will help in any way I can.
If you haven’t subscribed to my FREE Coaching then do so on the home page.
Focus will make you successful in your fitness journey
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Focus focus focus… they tell you.
You get to focusing but then distractions happen.
The problem is staying focused, right?
Distractions can vary but all have one thing in common.
They are distractions that have absolutely nothing to do with your mission.
It is an easy choice.
You either want your goals met or you don’t.
Focusing on distractions means you have too much interest in other things and not as much in what you say you want.
I don’t care if a tiger walks in the room… you put your head down… put your fear to the side… and crush what your goal is at the moment.
FOCUS ALL THE TIME!
Top 5 Distractions that might be keeping you from reaching your peak results:
- You are trying to accomplish too many fitness goals at one time. For example you want to lose fat, also gain muscle, eliminate all unhealthy foods, get in condition for a 5K, just to name a few. Pick your main objective and put most of your energy into that one thing first.
- Friends or family can actually be a huge distraction unintentionally and intentionally. Make sure to be strong and whatever they throw your way just remember what your mission is.
- Fear can be a deal breaker for many. The famous quote, “The only thing to Fear is Fear itself.” What distracts you is your unwillingness to face your fears in the face and take them down. 100% of the time you always will succeed. Fear is only in your mind and a made up thought.
- Your motivation disappears. Many only do what needs to be done when motivated. Get over it!!! Motivation should only be used to push you faster toward your goals. DRIVE is what keeps you on track. Knowing you must do this and it is not a choice. Remember why you started in the first place.
- Being satisfied will allow all kinds of distractions in your life. Never believe you are more than 10% toward your goals. You can always do and be better.
So the point is FOCUS is all up to YOU! Stop with excuses and get a clear head. Do only what will make you succeed.
Now you can go and crush your goals.
These 6 Exercises Will Get You The legs And Butt You Want
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When I first began training clients about 20 years ago, for the first 5 years I thought I knew it all.
I would put all my women clients through leg press, leg extensions, prone leg curls, walking lunges, squats, etc.
(This might sound familiar to your current leg and butt workouts.)
But as I acquired a few strength coach mentors who have been in the industry for multiple decades I quickly figured out that I didn’t know squat.
Yes the exercises above are great to use but there is so much more to developing your butt and legs than just mainstream exercises.
Besides having crazy genetics, most must people must work hard for it. But many programs have left the “smart” out of it.
What happened to the “work smart for it” part?
Everyone can work hard. That is expected. Doing it in an effective smart way is pretty important wouldn’t you say?
So what happened?
What happened is the fitness industry has quickly become a huge money generating machine. And due to the nature of fitness like the medical world there is too much trust and too little research on the professionals.
Reality is to become a true high level legit personal trainer, fitness expert, strength coach, you must have many years of experience, education, trials and errors, research, being mentored, read hundreds of literature, and still then only be 10% to the top.
With that being said I still everyday do all of the above to inch closer to that 100%.
I do this for YOU! Yes it also makes my programs better than most but it all ends with how much can I benefit YOU.
Since you have spent a few minutes of your time reading my material I want to show my appreciation and give you this routine that will start your butt and leg development into over drive.
The exercises in the video:
1. Inner thigh roll
2. Hip flexor stretch
3. Ankle mobility
4. Glute firing exercise
5. Combo leg/glute/ham exercise
How do you do this workout routine?
1. With the rolling of inner thighs hold each spot that is tender or feels tight until that feeling goes away. Do not roll back and forth. Hold those tender spots.
2. While in the Hip flexor stretch make sure to flex the butt muscle to make the stretch happen. Also pull lower part of core to pull upward on front of pelvis. Do 10 five second flexing of those muscles to make the stretch happen.
3. The ankle mobility will be to make sure the combo exercise is effective. Follow directions on the video.
4. The glute firing exercise you want to do 2-3 rounds of 10 reps each side IN each set.
5. The combo exercise is a superset. You want to use as much weight with dumbells or Kettlebells as possible where 10 reps are hard to reach with good form. No rest between the pair of exercises but rest 30-60 seconds between the pair. Do 3 rounds but if you want to really make them develop try 5 rounds. The GOAL is to feel like the biggest wimp by the last set. So if you start with weight then you should need lighter weight or use only body weight on the last set.
Please comment on how you liked this workout.
Spread the word about my site if you feel like this is value to others in their fitness journey.
Why It’s Important To Measure Your Portions Correctly
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Watch this video to learn more about food portions and how it effects your fitness goals.
The Truth About Chocolate Milk
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This post is probably a shocker.
Get rid of pricey Protein Powder!
Good olè low fat chocolate milk?!? What?
The other day I was working-out kicking my own ass, and I went to grab my post workout drink (the chocolate milk in the picture) and noticed I had this drink with a bunny on it while all these fitness buffs are pulling out their protein cup shakers from their gym bags that contain their powders and potions.
I had to laugh at how ridiculous I looked compared to the status quo.
Or do they look silly compared to the truth about pre and post shakes?
There is a TRUTH that the companies making those powders don’t want you to know or maybe they are innocent and just don’t understand themselves.
Why do we drink a shake before and/or after a workout?
The reason is to maximize workout potential, to maximize the benefits from the exercise, and prevent the breakdown caused by the workout (recovery).
So what works the best?
I’m going to try to simplify the answer the best I can.
PROTEIN DOMINANT SUPPLEMENTS ARE NOT NOT NOT THE BEST!!!
Lets look at why and what actually works:
- The body uses glycogen (sugar) as one of its main sources of energy when working out
- your glycogen storage lowers as you workout and also the longer you go without food
- the first thing your body searches for after a workout is sugar to restore depleted levels. Your body will not repair muscle damage caused by your workout until glycogen levels in muscles are back at normal levels.
- you have a certain amount of time to take care of your glycogen levels. If not your body will start converting proteins (muscle) into energy. This is counter productive if muscle gains are the goal.
- Nutrients must come in liquid form so the body doesn’t need to break it down. Faster absorption.
- if you ingest only protein then the protein will be converted into energy and not be used for what you think it would be used for.
- if there is too little or too much fat then the effect of carb replenishment is hindered
REASONS TO USE CHOCOLATE MILK:
1) Optimal amounts of carbs (simple and complex), fats, and proteins are perfectly supplied in low fat chocolate milk. Plus you get all the benefits of the natural nutrients found in milk like calcium, vitamin D and much more.
2) very cost effective and you get the most bang for you buck with all the additional benefits.
3) it’s All Natural.
It kills me when I see someone that is into the all natural products but then dumps all the manufactured fitness products into their bodies.
And no, milk does not cause inflammation! If you are lactose intolerant then drink lactose free milk.
4) Tastes better than any powder on the market. I don’t care what anyone says. Supplement companies try their hardest to match the great flavor of natural chocolate milk and can’t!
5) it is the most available pre and post drink out there. You can even get it at a gas station if you forgot to bring yours.
That is why supplement companies can’t sell chocolate milk. They can not rule the market.
FOR BEST RESULTS:
Pre workout drink- Drink 2:1 ratio carbs to protein and 1-3 grams of fat about 20-30 min before the workout
Post workout drink- Drink 1:1 ratio of carbs to protein and 1-3 grams of fat within 20-30 min after workout
***To continue muscle recovery eat a carb rich snack with little protein 1 1/2 hours after the workout (ex. Half bagel with couple slices of turkey deli meat)