Fitolution Day #7 – Glute Bridges

Here we go with the 7th day of The Fitolution.  This completes week one.

EXERCISE:  

Fridays are strength days.  Make sure it’s at least 30 minutes of strength training.  Always make sure to warm-up properly.
 
BONUS EXERCISE:

Glute Bridges
Muscle Groups:  Core, Back, Glutes, Upper Legs 

Your core consists of the muscles that stabilize the spine and hips, and includes all the muscles of the abdomen, back, glutes and upper legs. A strong core helps protect the entire midsection, and enhances both mobility and stability, which, in turn, improves movement efficiency and keeps the muscles functioning in coordination with one another. This, of course, helps improve balance, posture and strength.

A common misconception is that doing exercises while lying supine automatically increases core strength. While these exercises can help improve abdominal strength, the entire core must be challenged to help improve total-body function. A better approach is to use a variety of stances, such as single-leg, supine and prone, to incorporate a wide range of movements. Here are a few of the best exercises to challenge the entire core.
 

While many consider the abdominal muscles to be the most important for increasing stabilization, strong glutes are essential as well. Many injuries and faulty movement patterns are a result of underactive glutes and overactive quads and hip flexors. To combat this, activate and fire those glutes before workouts to make sure they are turned on and ready to work.

Lie supine on the floor with knees bent and both feet flat on the floor. Keep the head relaxed and slowly push through the heels to raise the hips as high as possible. The knees, hips and shoulders should be in one straight line. This exercise activates the glutes and hamstrings, and stretches the hip flexors, which are often overactive and tight. Hold the top position for three seconds and slowly lower. Do 10 reps x 3.

To progress this exercise, try one leg at a time or place the feet on the round side of a BOSU.


NUTRITION: 

Strong to the finish ’cause I eat my spinach.  [Popeye the Sailorman]

Benefits/Facts:

  • Contains 15 different vitamins and minerals.
  • Promotes heart health.
  • Less contaminants in organic.
  • Raw spinach 3x more Vitamin C than cooked.
  • Researchers found spinach increased feelings of satiety in overweight subjects.

TIPS:

How many times have you heard “Weight loss is simple, eat less”?

We hear it all the time in fitness, but as we all know, it’s not as simple as that. If it was, more people would be sitting at their ideal weight, and we wouldn’t have an obesity epidemic.

The world we live in today is VERY different than it was years ago, and the further we go back in time, the easier it was to maintain one’s weight. 

We now live in a hyper caloric world, literally everywhere we turn it’s super easy to over consume what your body needs every day.  Why?

  • Processed food is everywhere.  
  • Alcohol is a tasty and part of most social gatherings
  • Eating out at restaurants and most meals high in calories.
  • Sweets at the service station that are just to easy to grab.
  • Not realizing the calories in some foods and thus not realizing the impact.
  • Eating at relative’s and/or  friend’s house and eating what you’re cooked.
  • Going a bit OOC (out-of-control) on the weekend and ruining a weeks worth of effort.

There are literally endless opportunities to overdo it with food and/or drinks.  Thus, we don’t reach our ideal weight . . . again and again and again.

But, if you are:

  • willing to make changes,
  • willing to accept the reality of what needs to be done,
  • prepared to be honest with yourself,

you can make the changes you want.

Like I said, fat loss is simple, it’s just not always easy to implement, for some.

So, if you’d like to explore 8 factors which you can change to get the fat loss, email me and we can schedule a consult to discuss:

  1. Knowing the ideal.
  2. Lack of planning.
  3. Knowing your why.
  4. Being able to say no.
  5. Changing your environment, and learning new habits.
  6. Valuing your health and your body.
  7. Knowing what it takes to get the results you want.
  8. Living life as a fitter person.


 

References:
Body Type Nutrition
Men’s Health