Friday, March 23, 2012

3 step guide to gorgeous glutes

 Hi Readers!

I get many requests from clients for exercises that tone and shape the glutes and the secret to a "perfect behind" is working this area in all directions. Working the three major muscles, the gluteaus maximus, medius and minimus, you can sculpt and shape your glutes to perfection!

Need to lift, tighten and tone your tush? Try my gorgeous glutes workout below. For maximum results, do this workout twice a week and include some weight to increase the intensity.

Move 1: Side Step Up

Standing alongside a bench or step, step up with your left leg, so that your right leg is still on the ground. Squeeze your glutes and push through your left heel, driving your right leg up. Lower right leg down so the ball of the foot touches the floor and immediately lift again. Complete for 15 reps then change sides.

Repeat 3 x 15

Move 2: Squat with leg raise

Standing with your feet wider than shoulder width, toes pointing forward, squat down sticking your bottom out behind you. As you straighten up, extend your left leg out to the side into a leg raise. Hold for 1 second and lower down. Return to the squat position and continue for 12 reps.

Repeat 3 x 12

Move 3: Lying Glute Squeeze

Lie flat on your stomach with your arms folded under your chin. Keeping your legs straight, point your toes and slowly raise your left leg vertically, until you feel a squeeze in your glutes. Make sure you keep your hips flat on the floor. Lower and repeat for the right side.

Repeat 3 x 12

Bonus! Finishing Move: Pop Squats

Standing with your feet wider that shoulder width, jump in so that your feet are close together and then explosively jump out again into the squat position. This is a plyometric move, so you should be moving quite quickly between each section of the move. Continue this move until failure! (Pop squats are quite taxing on the knee joints, so if you have knee concerns then skip this one).

Have a great weekend and remember to hit the gym, drink plenty of water and snack of some delicious Slim Secrets bars :)


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Monday, March 12, 2012

Is technology making you gain weight?

                                                                                                                                                                           Image Source
Hello Fitness Friends,

If you are reading this post then I know you are currently on the Internet, either accessing the website on your computer or through your phone. For a lot of you, this is not the first time you have logged on today, nor will it be the last time either. While online, you might also check out a few of your friends profiles, a celebrity blog or two, your favourite online store, download some music from iTunes and check your email. At the same time, you might also be texting your friends, looking at some photos in your gallery and browsing the App store on your iPhone, while you watch some TV and download the next episode (so you don't have to wait a week). Phew!

This might sound like a lot, but the funny thing is this is all completely normal technology use in 2012, especially with the introduction of laptops, smartphones and fast wireless internet.

I know a lot of people that run their lives in this fashion, opening 10 browser windows at a time so that they can peruse multiple sites in a few seconds, or press the refresh button countless times a day, to see if anyone has updated their Facebook profiles.

I see a lot of people at the gym slowly turning the peddles of the bike, too engrossed in their photo gallery to break a sweat.

I hear a lot of my clients say that they are so fatigued each morning and all throughout the day, usually because they were up all night playing games on the computer or watching TV.

While technology has given us so many great features, it is also important to step back and take note of the amount of time you are spending "wired" each day.

How many hours do you spend watching/downloading/uploading/posting/tweeting/viewing/sharing each day? (If your job requires you to do any of the above, then add those hours in too).

Imagine if you devoted 1 of those extra "tech" hours to exercise each day. Even if you already go to the gym, imagine adding an extra hour at the end of your day to walking, stretching, yoga/pilates, meditation etc.

Instead of coming home and jumping straight onto the computer or watching TV, have your gym attire ready and take some time for your health. You will find that you sleep better, have more energy and burn more calories.

Be active & well :)