Buttfessions A Kettlebell Fitness Coach: [PART 2]

Buttfessions A Kettlebell Fitness Coach: [PART 2]

On this weeks buttfessions lets talk about jeans for the petite athletic female. What do I mean by petite and athletic? Well, if your butt is bigger then your waist, you know what I am talking about.

It’s a bitch finding jeans that “fit”. Most clothing companies don’t make jeans to fit women with glutes or quad…or muscles for that matter. It’s a good problem to have BUT it’s still a problem. I don’t want to wear workout/yoga pants every day! Plus I really hate trying clothes on (Ben loves to shop…true story…you should see his shoe collection) so when I find a pair of jeans I stick with them.

Common issues I have are:
The waist gap – when they fit my quads and butt just right…but I have a big waist gap in the back.
The loose knees – when they fit perfect on the waist, butt and quads but my knees are baggy. What?!
The skinny jean – I find a size that fits perfectly on butt, waist, and quads…TOO long. I have to roll them up like 3 times!
The Saggy crotch – I barely squeeze them over my quads, get them buttoned…ok…suddenly they went from a high waist to a low waist because I can’t get them all the way up over my butt. The result is a saggy crotch that may split if I do the squat test. ALWAYS DO THE SQUAT TEST!

So what do I wear?

Hear what other fitness professionals are wearing!

http://www.motherfitness.com/the-fittest-booties-dish-out-fave-jeans-picks/

Last week I gave you my favorite (builder) glute exercises. Link from 1st post. Check them out here.

 

 

 

 

Here are my top 5 sculptures:

x-band walkouts

 

SL Hip Ups

Quad. hydrants

 

Side Lying ABD’s

These are movements you can do every day and add to your current workout program. I prefer a high rep range, 15-30 on each to maximize the burn AND pump. Love thy pump! I hope my buttfessions helps you embrace what you have and work with it rather than working against it.

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30 days of Glutes!

30 days of Glutes!

kettlebell fitness coach butt sculpting

  Those glutes weren’t given to her. They were earned!

Not that long ago, glutes were thought to be one of those muscle groups you couldn’t train effectively.  However, (THANK GOD!) we now know that’s not true!  They are a muscle just like any other muscle and can respond to exercise the same way other muscles respond, they can get stronger, with more tone and you can even SCULPT your booty (arguably) better then other body parts.  

A strong butt will help protect the back and knees from injury AND is imperative if you want to be the best athlete you can be.  Glutes are THE prime mover in hip extension (pushing your foot behind your hip) during sprinting, skating, etc.

                                    Looking at that booty! You don’t get that by running slow.

That’s great if you want a better looking butt!  Check out our 30 days of glutes challenge and start rocking a tighter butt that:

  • Will help protect your lower back from injuries.
  • Help you in almost all sporting events.
  • Will fill out your jeans better!  No one wants a desk ass.

Don’t forget to squeeze your glutes at the top of every motion!

 

Do you want a stronger and more sculpted butt?  Sign up for our 6 week Stronger You program!

 

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What Types of Protein Should I Eat In My Kettlebell Training?

What Types of Protein Should I Eat In My Kettlebell Training?

A member asked a unique question recently. This question is a great question for anyone in our gym utilizing Kettlebell Training on a regular basis. Here’s the question:

“I want to be more conscientious with my meat purchases in terms of where it comes from, which makes it cost more. I would like to try a meal a week being vegetarian, but am not really sure how to do that without losing out on protein – or resorting to tofu.”

Why?  Why do you want to be more conscientious of your meat purchases?  Generally, people choose to select “better” sources of food (i.e. non-GMO, organic, local, free-range, etc.) because they feel it will improve their health or have less of an impact on the environment.  I am not going to touch the environment thing, but ill comment on the health point.

Think of a fuel gauge, except at one end put unhealthy and at the other end put healthy.  Now let’s say you start at the unhealthy end and you want to move the needle as far toward health as possible.  Then, you need:

  1. Strength training.
  2. Adequate calories.
  3. Adequate nutrients.
  4. Cardiovascular training.
  5. Self-care – yoga, meditation, adequate SLEEP, etc.
  6. A happy outlook on life.

Hitting those 6 points is going to move you 75-80% towards the healthy side.  The other 10% is the cumulative effect of those things, and the other 10% is arguably genetics and environment.  Drink town water?  Probably not great for your overall health.  Smoke?  Seriously?  That certainly won’t move the needle towards health.  In fact, lifestyle is all of these heavy drinker, chronic workaholic, poor sleeper, etc.

Food choices outside of NOT eating a standard American diet composed of processed sugars and fats and watching your overall sugar intake….ANY food choices outside of those will move the needle towards health.

Eating organic, local, free-range, non-gmo blah blah blah won’t move the needle that much.  It just won’t.  Now…I had cancer…so maybe you don’t want to listen to me. However, I don’t think that was due to my lifestyle.

And you can certainly find information to prove me wrong.  But I can find info to prove you wrong.  At the end of the day, I put eating organic, free range, non-gmo, etc. in the realm of “religious belief.”  In other words, you do something because you THINK it makes a difference. However, you can’t conclusively prove that belief will make the difference you think it will.  Some people believe in God (or a higher being) because they want something after they die.  But, we can’t conclusively prove it…i.e. that there is an afterlife.  That’s a religious belief. Ok, onto the advice.

First – shop locally.

There are a HUGE number of local farms that supply chicken, pork, lamb, beef, bison and a whole bunch of other meat choices.  However – be prepared.  You’re going to pay upwards of at least $7 per pound (that’s only if you buy in bulk) and often $10 per pound.  PRICEY!

Second – you can lose weight and be healthy.

by eating a large combination of foods and following a very diverse number of diets.  No diet HAS to include meat, however, it just so happens that meat provides us with valuable nutrients that we can’t get from other sources, or we can’t get EASILY from other sources.  One meal vegetarian is ok as long as you get the minimum grams of protein you need – roughly 100 grams for females and 125 for males (those are assuming your working out, if not then it’s more like 40 grams and 60 grams.)

Third – Beans and nuts. 

Most vegetarian meals are inherently low calories.  While they are very nutritious in terms of nutrients, they are not very energy fueling.  You ever try and eat 3 cups EACH of broccoli, onions, peppers and mushrooms.  I have.  It’s hard.  And there is only about 500 calories in those 12 cups depending on what you cook them with.  So…beans and nuts.  You’re still going to eat a huge volume of food, however, by adding the beans and nuts into the meal you’re adding in protein as well as calories.

So a vegan meal would consist of – at least 4-8 cups of different veggies of varying texture – onions, mushrooms, peppers, and broccoli, with probably 1-3 cups of beans depending on how big you want to make the meal AND probably .5 cups of some kind of nut thrown into the mix.

 

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Get stronger and Improve Your Cardio with Cardio Strength Training.

Get stronger and Improve Your Cardio with Cardio Strength Training.

At KDR, we like to use something called cardio strength training. It’s a blend of strength training movements such as squats, deadlifts, bench presses, etc. done in a circuit fashion with minimal to moderate rest between movements. We have found that this is THE BEST WAY to get our members strong AND improve their cardiovascular health…in the least amount of time.

If you are crunched for time but still want to torch fat, build muscle and improve your overall health – this is exactly how you have to be working out.

Give me a little bit more details, please?

Ok, you got it. Generally speaking, training is broken up into two parts:
– Strength – this is usually your free weight or machine based training.
– Conditioning – this would usually be your cardio machine, running, etc. based training.

The goal of strength training is to improve strength and build muscle while the purpose of conditioning is to improve your cardiovascular fitness. They are thought to be exclusive, i.e. you can’t do both at the same time. However, what we have found is that you can combine both to reap benefits of each. By taking large full body movements performed for 5-20 reps or 15-45 seconds with minimal rest in between exercises, you can stoke the metabolic furnace and reap the benefits of both strength training and conditioning. Think HIIT (high-intensity interval training), with weights.

Why is this form of training superior to keeping my conditioning and strength training sessions separate?

Listen, not all of us have 6 hours to spend in the gym working on chest one day, biceps another day, back on a third day, etc. And then STILL have to get in some cardiovascular training for our heart. Looking good is great, but if you can’t walk up a flight of stairs without getting out of breath, then what good is looking good!

By doing cardio strength training, you can get all of the work you need…in only two sessions 60 minutes sessions per week! By taking two days and hitting your entire body with compound full body movements you can drastically reduce the time in the gym as well as significantly improve your results.

 

 

Show me the data!

Ok, first of all, the research is ALWAYS behind the times when it comes to training people. That’s just the nature of the beast. I can go out into our gym and conduct any number of tests that will never see the pages of a peer-reviewed journal. However, it’s always nice to be validated in what you’re doing!

In one study conducted at East Tennessee University conducted in 2001 looked at two groups of obese women. One group did steady state aerobic training for eight weeks three times per week. The other did perform HIIT 3 times per week for the same eight weeks. Both groups worked until they burned 300 calories during their workouts.

Conclusion – ONLY the interval group improved their body composition, and ONLY the interval group improved their resting metabolic rate (a number of calories you burn at rest, the more you burn, the better!). To reiterate – the two groups worked out three days per week for eight weeks and until they hit 300 calories, with the difference being the intensity of the workout.

In another study, Dr. Martin Gibala from McMaster University in Canada looked at a steady state group and a HIIT group. The hit group did four to six 30 second all out sprints on a cycle with a 4-minute rest interval (total work out time each session was under 20 minutes), while the steady state group did 90-120 minutes of continuous moderate cycling.

Conclusion – The researcher found NO DIFFERENCE between the two groups in terms of benefits. So, I have to work out hard for about 20 minutes, and that gives me the same benefits of working out moderate for 3-4 TIMES the amount of time? Sign me up for the 20 minutes, please!

What about the argument for calories burned? Well, here’s a study that was published in 1994 by Tremblay et al. They took two groups, one completed 20 weeks of steady state endurance and the other completed 15 weeks of HIIT. When all was said and done – the SS group burned 28,661 calories vs. only 13,614 in the HIIT group.

Conclusion – The HIIT group burned 900 percent more subcutaneous fat then the SS group…with five weeks LESS commitment and by burning over 14,000 calories LESS!

 

Sold yet?! GREAT! Here’s a sample work out:

 

This is a density based work out – your goal is to do more work in the same amount of time, that’s density training.

Day 1

DB Front Squat = 10 reps
rest 20 seconds
Push Up to Row = 10 push ups and 10 rows alternating hands
rest 20 seconds
Jump Deadlifts = 10 reps
rest 20 seconds
Chops = 8 each side
rest 20 seconds
Front Plank = 30 seconds
Rest 90 seconds

Repeat as many times as possible in 20 minutes.

Day 2

RDL’s = 15 reps
rest 20 seconds
High Pulls = 15 reps
rest 20 seconds
DL to curls = 15 reps
rest 20 seconds
Standing Tomahawks = 15 reps
rest 20 seconds
Side plank rotations = 30 seconds
rest 90 seconds
Repeat as many times as possible in 20 minutes.
Notes!
Keep track of your rounds, your goal is to do more rounds in the same amount of time.
You should be breathing hard at the end of each exercise.
Do this work out for 6 weeks, one day on, one day off.
Increase your weight every other week.
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5 Reasons Why Being STRONG Is Important To Me!

5 Reasons Why Being STRONG Is Important To Me!

1. Independence:
Knowing I can do things on my own IF I have to. Have you ever had to pick something up at a store and thought to yourself “can I do this on my own, do I need to ask for help? I have! I don’t like feeling limited by my own thoughts or physical strength.

2. Being a Role Model:
I want to be physically(and mentally) strong for those that look up to me…most importantly my son. Sure asking for help is super important but I don’t want him to doubt himself, or hold himself back, thinking he is weak. I know the struggles that come along with training and mentally changing self-doubt and physical limits, but it can be done. I see a lot of people who hold themselves back because they think they can’t do something or change. It’s never too late.

3. If feels good!:
You bet your ass it feels good! Does it feel good to deadlift 250lbs? It’s hard as shit, but after you’ar done it feels amazing to do something you couldn’t do before or thought you NEVER could do. I want to be able to do whatever I want to do whenever I want to do it. Run a mud run obstacle race, throw some kettlebells around, compete in a powerlifting meet, do a sl squat, bust out push-ups whenever I want, carry all the grocery bags in the house in one trip, going skiing, do yoga, hike mountains, throw a football…all of these things I have done…will continue to do..IF I stay healthy and strong as I get older.

4. Taking care of family:
There will come a time when you will have to step up and help take care of a loved one. When that time comes, you need to be strong physically and mentally. I know if Ben gets sick again I can take care of him, Logan AND myself. Knowing I can get 1 ton of pellets moved for heat, get our 90lb old hound into the car if needed, get the trash moved, make house improvements, the list goes on and on but its important to me. I don’t feel helpless.

5. Not feeling helpless:
It’s an awful feeling, and I have felt that way before. There are things I can not do but I know I just need to train for it, work on it, practice some more and I will be able to do it. I want to help others NOT feel helpless and bring out their strengths.

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Three Flows for Flexibility in Kettlebell Fitness Training

Three Flows for Flexibility in Kettlebell Fitness Training

Check out these three flows for flexibility in Kettlebell Fitness Training you can string together into a nine exercise combo to help improve flexibility across your whole body!  What’s your set and rep scheme like?  Well it could be any of the below:
– By the duration – repeat each movement as many times as you can in 10-15 minutes.
– By the flow – repeat each flow for a minute before moving onto the next.
– By movement – repeat each movement with in each flow for 5 reps.
– By the who the hell cares – just do it, when you feel like stopping, stop.
– Mix it up!  Improving your fitness doesn’t have to be boring and it certainly doesn’t have to be complex!

Shoulder Smoker – Perform a prone hand release, then a black burn followed by a prone I.

Over Easy – Perform one hand walk out, then a spider man, then a floor pike or downward dog, then finish it with walking feet to hands.

Push Back – Perform a knee to wall on both sides, a wall squat then a post lunge.

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