Thursday, May 28, 2015

One exercise you should be doing, but you're not Part Two!

Hello Everyone!

If you can remember a couple months back I wrote this blog post "One Exercise You Should Be Doing, But You're Not" It seemed many people were interested how to get great looking glutes like these.


And yes I googled "fit asses" for the pictures above haha.

Anyway, it had great feedback, likes, shares, etc. Because of it's success I will mooch off it completely like the endless Fast and Furious movies. RIP Paul Walker....

To refresh your memory I started the article about the barbell hip thrust and all its glory. Along with it, I threw in some other variations you can do. 

Now you're probably so eager to get fuller looking buns you want more exercise variations.

Below are three variations I throw into the mix with my clients.

1. Band Resisted Hip Thrust.

Sometimes its difficult to steal a barbell to yourself, so adding a band for resistance is one answer. 
To do this exercise correctly, take two heavy dumbbells ( I used 70s) and wrap a band between the two dumbbells, and place the band right on top of your hip bones, just like a regular barbell hip thrust, and proceed with the thrust!

I like this variation as you can get different levels of resistance depending on what colour band you have. Even if you are limited to one band you can always move the dumbbells further away from each other, and create more tension.

2. Single Leg Band Resisted Hip Thrusts.

Similar to the one above, but with one leg. Again its a more advanced exercise so if you're not feeling your glutes on fire and feel your low back, you're most likely not ready for this one.

3. Single Leg Deficit Hip Thrust.

This one adds a deficit component to the exercise which 1. makes it more difficult, 2. higher demand of mobility in the hips 3. destroys your glutes....

There you have it, go on my fellow readers and begin thrusting into your new buns!

Thursday, May 21, 2015

"How a Chin Up Can Change Your Life"

This one is going to be a short one today, the week did not have enough hours this time haha.

This past weekend I attended a conference in Seattle which I go to every year. I look forward to conferences because they refresh many aspects of my view on fitness. If its one thing how I could improve an exercise or how to be a better coach/person, its worth the time and money.

Going in I was particularly excited to see one of my favorite presenters Martin Rooney.

To describe him in words he has the energy of the energizer bunny on steroids. I've never seen/met someone so passionate about fitness, which makes me want to be that much better just being around him.

I can only imagine how he rubs off to his clients he trains. If I had to choose a role model for a training coach, this is the guy.

Anyway, couple weeks prior to the conference Martin put out an amazing article about his wife.


In this article he describes his wife's weight loss journey and goal to get one chin up. Keep in mind Martin's energizer bunny passion for fitness, because I'd assume his wife is not actually like him, and would be a tough situation to be in if you're an opposite.

This blog post he wrote, had the most hits, likes, shares, etc than anything he wrote prior, which means this hit home with many people.

Often people think coaches' spouses are exactly like them, but in fact they are just like everyone else.

For example, my Angel, does not get excited when making kale chips like I do or finding a 100km + cycling event and can't wait to crush.

Give it a read, and let me know what you think!

Thursday, May 14, 2015

The "Dad Bod" Craze

Before I start, I am in no way trying to portray the "Dadbod" as something horrible, I am only placing my opinion on the thought process behind it. I completely understand the mental, emotional and physical challenges when it comes to changing a lifestyle to a healthy one.

I am making a point against allowing men to think being 10-20lbs over weight is acceptable which then allows them not to even try to become healthier with exercise and healthy choices.

I wanted to throw this out there for discussion and YOUR thoughts, not judgmental comments.

So, lets get started.... This is the newest craze, the "Dadbod"

Leonardo DiCaprio has been described as having the perfect dadbod.

Here we have Leo enjoying some sun and showing off his "Dadbod" What is it exactly? You're not necessarily considered "fat" or "obese" but a little pudgy around the mid section, or have about 10-20lbs to loose to FEEL better.

One point to make here, Leo is 40 years old, and is a VERY talented actor and multi millionaire. So essentially he can do whatever he wants, and shouldn't be the poster boy for the DadBod.

I emphasize FEEL, as my next points will help my case.

This whole internet craze happened when a 19 year old woman named Mackenzie Pearson wrote a diary entry called "Why girls love the dad bod"

Again, I emphasize that she is 19 in bold....Not a 40 something mother of 3 with a more in depth view and opinion.

She has a quote in the first paragraph that states

The Dad Bod says, "I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza a time."Its not an overweight guy, but it isnt one with washboard abs, either"

First off, many fit individuals will admit that their cheat days look like this above when they are in their 20s.
But try doing the same activities in your 30s or older and these guys will quickly realize they are not in their 20s anymore and wont be able to do so.

If you're 30 and above living a life style described above I'm sure your life span won't last too long as you will most likely run into a jammer or some sort of heart infarction....

Here are some key points she wrote, that I will break down for you

1. "It doesn't intimidate us:.....We are insecure enough as it is. We don't need a perfectly sculpted guy standing next to us to make us feel worse."

Okay, I get it, women are insecure, and would feel intimidated if the guy she was dating was fit......So, the rationalize behind this is rather than learning to over come your insecurities and learn how to grow as a person, lets instead just find someone as insecure as you or worse to level things out.....

That's like if your child hates reading because he/she has trouble learning and feels self conscious when he/she has to read out loud, instead you allow him/her to play on the iPad.....

Where is the logic here? I always thought finding a good partner in your life was to find someone who would encourage you to grow and challenge yourself?

2. "We like to be the pretty one" This is just... to further prevent growth as a person, lets just find someone to be with that you can completely dominate and know for a fact that you are better looking to make yourself feel better...

As you can see where I am going with this....

This Dadbod craze is giving the green light to men to be mediocre and allowing women to settle..

This whole new perspective for men, that they don't need to try any more is a little sexist if you ask me.

How many women out there are heavily pressured to loose weight as fast as possible after giving birth to children? EVERY SINGLE ONE OF THEM.

Why? I don't even know...It's probably the media, spouses, and our culture.

Why isn't there a MomBod trend going around??

Where as if a male gained 15lbs he has no pressure to loose it. Doesn't seem fair to me?

The fitness industry even has specific bootcamps and classes for new mommies to loose weight. With this whole new Dadbod thing, gives the okay that men can be 15-20lbs over weight all their lives and its okay.

To wrap things up, as I believe I went on a rant above....

Women, don't let your standards go down, you are beautiful and can get pursue any man out there!

Men, don't think the "Dadbod" look is okay, strive to be your best! Be active every day, and the body will follow you without you even knowing!

What do you think? Leave a comment below, or post one on my Facebook page. I'm curious to know what you think, as I am looking at this from a fitness professional eyes.

Thursday, May 7, 2015

Become a Gym Hero!

Over the weekend I was able to watch The Avengers: Age of Ultron.

First off, this movie was amazing, and its double awesome because when I was a child I used to read every comic book I could get my hands on, and now my imagination has been transported to the big screen.

Along with watching every super hero cartoon that was on television to enhance my knowledge of every super hero out there. I thought it would be a great way to incorporate my love for super heros in this blog post.

As I was thinking what I could write today, I'd like to start off with a quote from Iron Man

"Heros are made by the paths they choose, not with the powers they are graced with."

What does this all have to do with the gym? Well, I want you to become a gym hero! Just like Iron Man said, you can become a hero if you just choose the right path.

Many fitness freaks out there are blessed with really really great genetics. You've probably seen them in the gym, or know one. They eat whatever they like, workout a fragmented time of how many hours you slave away in the gym, and they look like they could be on the cover of Oxygen magazine.

You start feeling frustrated and wonder why you can't be like him/her and have it easy like them. You begin to doubt yourself and start thinking negatively, like Michael with his hatred towards Toby.

Here is another great quote from the Captain America movie.

"A strong man who has known power all his life, may lose respect for that power, but a weak man knows the value of strength, and knows compassion."

So, these genetically gifted individuals who loose weight and have a six pack while eating cheesecake will never know the value of their gift.

Us on the other hand do. It's more of a reason for us to train hard, eat healthy and grind it out each and every day in the gym.

We might not ever become a cover model for a fitness magazine, but we can get ourselves better each and every day with the right path.

We do it for ourselves, our families and our spouses. Leading by example and the rest will follow.

Every day we can inspire a larger audience of regular people to start the initiative of a healthy life style, to live a happier and healthier life.

Let's take the pledge and become a super hero! More specifically a gym hero!