The scale. Friend of few, the enemy of many.
The scale tells us one thing. Our current pull on gravity at the present moment – aka our weight. It tells us nothing else about ourselves. Not how fit we are, how nice we are, how bad we are…it only tells our weight.
The debate rages on about how to use the scale, or if to use the scale at all.
Like anything else in the fitness and diet world, it depends on the individual and their mindset.
If someone has had issues with the scale in the past, first I will look at what they were, how they handled them, and if it was a serious enough problem to avoid the scale – or if we just need to shift their mindset.
Do you know what the WORST part about being a dietitian and trainer is? Telling complete strangers what you do at social events.
“So what do you do?” – “I’m a registered dietitian and trainer”
- “Oh, so you are totally judging my plate right now…”
- “What do you think about _____ diet?”
- “I used to work out all the time.”
- “So do you sell supplements and stuff?”
- “I can’t believe you’re eating that”
- “You drink alcohol?”
The list goes on and on.
I am only half kidding about that being the worst part because it usually gives me an opportunity to make a sale, and hopefully show someone that a better way is out there.
But what most people think exercise and diet have to be to see results is completely wrong.
Exercise and dieting do not have to involve pain. Unless making healthier choices for your future is physically painful to you. But really, physical pain with exercise is not a good thing. It is definitely NOT a sign of a good workout. Yes, you may be a little sore the day after or two, but in the muscles, and you feel like you worked out.
Sometimes it’s okay to never be sore! That sounds great, doesn’t it?
Soreness is most common when you push yourself too hard, your form gets crappy, or you add a new exercise to the mix.
All three of those things are not necessary or not recommended either! Training is a skill that must be honed in. You cannot improve a skill if you overdo it, do it sloppily, or try adding a new skill every week.
Stop going to workouts that leave you crippled, puking or passing out. And if you are a trainer who brags about these things – shame on you.
“I ate a carrot and an egg for lunch today, and I am soooo hungry” 🙂
There are no magic foods that burn fat, and there are no must eat foods for optimal results. However, if there was a must-have food group or category of foods, it would be…
Protein – one of the three main macronutrients that I always seem to be talking about.
9/10 times when I first meet with a female client or go over the food journal of a client online, the first thing I notice is not enough protein.
Runners love to run. This is obvious. Running can also be a double-edged sword.
Some swear it is the best form of exercise, and others swear off it for life because of bad experiences.
Running can be one of the best forms of exercise and competition, and at the same time can be one of the most stressful and injurious forms of exercise.
Building a BOOTY!
Even if your goal doesn’t involve getting a better butt (why wouldn’t it tho?) having strong glutes is very important for many reasons.
Often times, low back pain is caused by weak or inactive glute muscles. Strengthening the glutes will help your body function properly, so your lower back isn’t taking on the burden of poor movement.
Strong glutes are the key to almost every athletic endeavor. Anything that involves the hip extension movement (swinging a bat/club, sprinting, throwing, jumping, creating full-body power) will benefit from having stronger glutes.
Try these 3 key exercises to strengthen your posterior, to feel better, and maybe fill out those jeans a little better 😉
- Barbell Hip Thrusts – studies have shown that these are the king of targeting your glute muscles for maximum muscular activation. Be sure to keep your abs tight, drive through your hips, and squeeze your butt HARD at the top of the movement.
- Weighted Step Ups – keep your chest tall, and drive your heel into the step. For maximum glute involvement, try using a step that puts your stepping thigh slightly above parallel with the ground. Try to avoid using your foot that is on the ground to push off.
- Weighted Romanian Deadlifts – either 2 legged or single-legged works very well. Drive your hips back like you are pushing a drawer shut with your butt. Drive your hips forward and squeeze your butt hard at the top. Make sure you keep your spine locked and core tight. All the movement should come from the hips, not the lower back.
How would you structure a week for optimal glute development?
I recommend hitting glutes with compound movements at least 3 times per week, with a volume of about 6-12 working sets per week.
Reps: a mixture of reps anywhere from 6 to 20 – as long as the reps are challenging by the last few, that’s what matters most.
- Monday – Barbell Sumo Deadlift 4 x 6
- Wednesday – Walking Lunges 3 x 12
- Friday – Hip Thrusts 3 x 15
If you need help getting started, look no further than online coaching. Training and nutrition! Let me help you find the best plan for you – from anywhere in the world.
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