Buttfessions – why is a strong butt important?

Buttfessions – why is a strong butt important?

My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.
 
 
 
That’s why we tell all of our members to squeeze their glutes as much as possible!
 

 
So what do I mean by that? Think about it, the glutes are the largest muscle in the human body according to the library of congress.  Not in some of you…in some of you those glutes that are supposed to be big and strong and round…are flat, small and weak.
 
 
 
What do the glutes do?
 
 

 
They are responsible for:
  • Hip extension (moving the leg behind your hip)
  • Hip abduction (moving your leg to the side)
  • Hip external rotation and internal rotation (pointing your foot internally and externally)
  • Raising the body up from a forwardly displaced position (think deadlift)
  • Lifting the body out of the stooped position (think squat)
  • Femoral, patellar and tibial alignment (knee pain? check the butt!)
  • Stabilizing the lower back and sacroiliac joint via its attachment into the thoracolumbar fascia (Back pain? check the butt!)
  • Keeps the pelvis level for walking and running

Strong glutes basically help you cook better and look good doing it 😉


Weak glutes can cause hip pain, knee pain, lower back pain, shoulder pain…even neck pain! Research has shown that the glutes are the first muscle to become inhibited with lower extremity (ankle and knee) and lower back injuries.  If you’ve ever sprained an ankle, had knee pain or lower back pain, it’s a good bet you have weak glutes.

That’s some pretty serious stuff! So if your glutes are weak or turned off then you will have some serious issues at some point.
 
About 4 years ago I injured my low back, I had a herniation at L4 and L5. It wasn’t from one specific incident. I competed in my first powerlifting meet months before, was continuing to train for my next meet, traveling a lot for work, and I just moved the wrong way one day and there it was. Ouch!  It hurt to touch my toes, it hurt while I was sleeping, I couldn’t sit for long periods of time with out fidgeting…it really sucked!
 
It turned out that I was using my lower back muscles to do what my glutes were supposed to do.
 
And what a bitch it was recovering. No lifting, working out, running, or any of my day to day activites…for about 6 months. It was very frustrating!  The truth is weak glutes are dangerous. The loss of glute strength can be debilitating.

6 months after my injury I started an intense 16 week glute program to strengthen my glutes and fix my back. My butt is stronger AND I can do everything I could do before, but better!
 
With that being said I still have to do those glute builders and sculpters, you cannot just do a strength program of any kind and then stop. You don’t just become strong enough, you have to keep it up!
 
In the next installment of buttfessions we are going to talk about how you can tell if your glutes are strong enough.  But for now – do this exercise every day, shoot for 100 reps at a time.  Follow the below progression
Week 1 = 10 reps 10 times per day
Week 2 = 20 reps 5 times per day
Week 3 = 25 reps 4 times per day
Week 4 = 50 reps twice a day
Week 5 = 100 reps every day
 
 

Do you think you might have a weak butt that is contributing to join paint?  We have a perfect program for you, click the image below for more info.

 
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Try this weekend workout out!

Try this weekend workout out!

Try this weekend workout!

 

 

Marching Hip Ups

Jump Squats

Prone Blackburns into a Reach n Curl

Inch Worm w/ Shoulder Touches

SL Ground Touches

Perform each movement for 45 seconds on 15 seconds off. Repeat 3-4 times.

Happy Weekend! Enjoy.

 

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Its not a secret that we love Kettlebells at KDR. But why?

Its not a secret that we love Kettlebells at KDR. But why?

When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be.  Plus, they are generally intimidated!  Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming.  So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
 
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time.  PLUS!  Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating.  After all…it’s just a ball with a handle.
 

According to a recent study by American Council of Exercise demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
 
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
 
 
 
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
  • Increased ability to go longer during runs – without running.
  • Increased ability to go faster during runs – without running.
  • Increased strength in core, glutes, hamstrings AND back.
  • Decreased back pain.
  • Decreased knee pain.
  • Better posture.
  • More power and explosiveness.
 
Link below for your research pleasure.
 
 
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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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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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