Butt Squeeze Anyone?

Motivation of the Day: Exercise without Proper Form and Function is a Waste of Time and Energy

MOTIVATION - AGE ALMOST 47

What the heck is she talking about….got your attention…GOOD. What I am talking about here is how I utilize my muscles while I am working out. In my routine today, I concentrated on a bodyweight interval targeting my legs and glutes as well as my anaerobic system. So, I give myself a good butt squeeze when I perform an exercise. What I mean by that is I think about my muscle, contract it, and use it to lift myself for example. I will share that during my ARC Trainer interval, I also concentrate on my glutes and contract them as I am running my bootie off. Do I keep them constantly contracted….NO…only during the movement….now that would be ridiculous to keep my butt in a constant contraction unless I want to create a “Charlie horse” in my bootie. Not the feeling I am looking for….what do I look for in a good butt squeeze…LOL? I am looking for the muscle being efficiently and effectively used during each exercise. I do not believe in wasting my time or any contractions. I want to feel a good burn in the muscle during the work, and upon completion of my workout, I want to feel as if I have exhausted the muscle completely and have to pick my butt off the floor and carry it into the next room. Not really to that extreme…but sort of. I maintain my glutes through high rep workouts and believe me, I put my all into the work. Yes, I am maintaining and this is how I do it. I enjoy the feeling of muscle fatigue from a good workout and DOMS (delayed onset muscle soreness) the next day. A good butt squeeze workout lets me know that I have challenged myself and worked the muscles in a different way to cause muscle confusion. I never let my glute workouts get repetitive and allow my muscle to adapt to the same routine over and over. I love to change things up all the time and feel my butt being squeezed in different ways to keep maintaining, sculpting and being the BEST me from behind;) Another butt squeeze tip…while walking, I contract my glutes to get even a more intense workout. I do just about anything to modify and make an exercise more intense…..even walking. I definitely love a good butt squeeze and I know that tomorrow will let me know even more that it was GOOD! Off to soak my bootie in some Epsom salts;)


My Workout of the Day:

35 minute ARC interval


My Leg/Bootie Interval….I repeated this 5x… WATCH THE VIDEO


Step ups 20 each leg
Low Squat bench step-ons 20 reps
BOSU jumps 20 reps
ABS on the bench 20 reps


My Nutrition of the Day:

Coffee, one cup please

MEAL 3: MY SWEET POTATOES & PROTEIN BALLS

1-Pre-workout shake
2-Post -workout shake
3-Sweet potato and Protein Ball
4-B/S chicken breast , avocado & mustard on Sprouted Bread
5-Grilled Shrimp & Fish with Steamed Veggies
6-Protein Pudding


IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE… OFFER ME A SHAKE;)






STAY HEALTHY!

The Butt.....read on.....

Good Evening Readers….

Let’s talk about the BUTT…no, not but…I mean the backside, bootie…yes…BUTT. This is a subject ALL women love to discuss. Hence the famous question “Do these pants make my butt look too big?” Let me start by saying thank goodness all women are built in beautifully unique ways giving character to each of our personal backsides. I will also share that there is no such thing as spot reduction. So when you point to your BUTT and say I want that gone….sorry, you have to look at the whole picture. Fitness is a head to toe achievement. Now, moving on….I will share some exercises that will firm up the bootie in addition to your nutritional and cardio program. Take into consideration the muscles making up the Gluteus (Butt)…Gluteus Maximus, Medius, Minimus, and Piriformis, and the direction they take on the body. The Gluteus Maximus…the large muscle of the butt is a hip extender (takes your leg backward)…any exercise that extends the hip such as running, butt blaster, lunges, etc will benefit the backside. The Glutes Medius, Minimus abduct the femur (leg), so exercises that involve taking the legs out to the side benefit these muscles…the seated abduction machine is great for isolating these muscles. The opposing muscles (adductors – which are worked by taking the leg back to the mid line of the body) are also isolated and benefited by the seated adduction machine. OK ladies you know the machines that everyone tends to avoid because you feel like you have to cover your crotch…or OMG…the whole world is staring at me sitting in this contraption. Throw those ideas out the window and start isolating these muscles correctly. Adjust the machines to a challenging weight, and FOCUS…even place your hands the side of your bootie to help you feel the contraction as you push the weights out…and yes into a split like motion…for crying out loud….no one is looking…work the damn things. Now, move to the adduction machine, place your hands on your inner thighs and repeat the same focused contraction taking your legs back together. Moving on to the lovely Piriformis…an external rotator of the leg. Cable machines are good too work the Piriformis as you can play with the leg angle. Also, this wonderful muscle assists in leg abduction, so guess what….when you are working your Medius and Minimus, the Piriformis is along for the ride. All of us want to achieve the APPLE BUTT, and applying a healthy nutrition and fitness program will get us to the Genetic Apple we are all supposed to have.

Train On and Stay Healthy!!!!

Darla