Thursday, July 31, 2014

Your Glutes Are Going to Love This Workout

I am forever building my glutes. Glutes are a tough muscle group  me to isolate. When I do cable kickbacks, I tend to engage my lower back. I am working on my deep squat form to engage my glutes more, but until I perfect it, my quads and hams seem to be doing the majority of the work.

My last glutes day has been my best glutes workout to date. The next day my muscle soreness was 90% isolated to my glutes! Victory!


{The Workout}
  • Deep leg press 5x5 {bring your knees as close as possible to your chest before you press up}
  • Stiff-legged deadlift 5x5 {very slight bend in the knees to minimize engaging my lower back}
  • Single leg press 4x8-10
  • Good mornings 4x8-10 {very important to keep your core tight to prevent your back from rounding}
  • Abductors 4x12
  • Glute/hamstring extension 3x10 {keep your back flat and squeeze your glutes and hams to slowly lower and raise yourself, contract glutes for one count at the top}
Give it a try and let me know what you think. Any glute-centric workouts that you recommend?

Happy training,
N.
Monday, July 28, 2014

Dear Colorado, This weather...

Dear Colorado,

What the heck is up with this weather? I was told by multiple sources that this beautiful state has the most days of sunshine and to expect toasty summers. I've been here since mid-June and ... the sunshine is technically true. 90...er...95% of the mornings I am greeted by blue skies and sun shining through all the windows.
Good morning!
My dreams of paddle boarding on the lake, daily afternoon hikes, riding my bicycle into town, and sipping coffee on the downtown boardwalk are crushed on a daily basis with the unpredictable weather. I never know when or what kind of weather the skies will be transitioning into ... thunder, lightening, or even hail. The retaining wall took an extra week because working hours were cut short due to thunderstorms. Colorado, I am disappointed that I can't enjoy the full extend of the great outdoors this summer.

Them dark clouds though.
Hail could suddenly come down. Better hope your car is under covered parking.
I know, I know, I am just being selfish because the rain really brings down the fire danger and "hail sales" at the nearby car dealerships (unheard of in California, lol). This is my first summer as a "Coloradan", so I am just hoping that this "monsoon" summer (as the news reporters are calling the torrential downpours) is not "normal". This reminds me of that phrase, you know, when you get caught doing something, it's always the first time you did it. Although I am skeptical that this weather is not normal, I am hopeful for a "normal"snowy winter. So Colorado, next time I bring up weather, I hope it's to sing your praises on how beautiful the snowcapped range looks :)

Cheers,
N.