Earlier this week I shared a few of my favorite exercises to tone the gluteus maximus, aka your booty! There are 3 muscles that shape your behind, gluteus maximus, gluteus medius, and gluteus minimum. Because most of us spend our days sitting at a desk, our glutes are inactive and when it comes time for them to do some work, they like to slack off. This is where glute activation comes in.
Glute activation means loosening and warming them up so they are ready for action. You want to do this PRE workout. If your glutes are not activated, other muscles, like the hamstrings, lower back or even quads, step in to do the work the glutes should be doing. This causes muscle imbalances, soreness in the low back, knees and/or hips and you are more prone to injury. If you are experiencing any pain in those areas post workout or post run, it could be that your glutes are weak and the other muscles doing the work is causing pain. I am not a physician and cannot diagnose you, see a sports medicine physician or physical therapist for more on that.
On the aesthetic side, if you are doing a lot of booty work and not seeing your rear get any perkier, glute activation is most likely your problem!
The 3 exercises I am sharing with you today should be done BEFORE a lower body or total body workout or a long run. These will warm up your glute muscles and get them ready for action. This will ensure that they are doing the work the should be doing during the workout.
Glute Activation Exercises
Crab walks with optional leg extension
Runner lunge balance
Curtsey lunge with pulse/hold
All the exercises are demoed in the video. I do all of these exercises plus a few more before I go on a run or do a lower body workout. My glutes are an area that I am working on strengthening and all of these exercises have helped significantly.
On a side note, this video sure makes me miss southern California. I really enjoyed running there. There is something about those palm trees and of course the gorgeous weather.
This week is flying by! I have so many amazing things that are going to be coming up on sweetblondesfitlife.com; giveaways, cool recipes, the anniversary of my blog and more! I am not kidding when I say you don’t want to miss it. If you haven’t already subscribe here so you don’t miss out on the upcoming stuff, especially the giveaways!
In honor of #throwbackThursday, I have a video for you of all my favorite items from IDEA World Fitness Expo and BlogFest. I am REALLY excited about the items I’m sharing with you in the video, so be sure to watch it because things get a little cray (in a good way)!!!
Click the button above, enter your email and it will be sent to your inbox in less than 24 hours.
If you want to watch my YouTube video on how I went from hating running to loving it, click HERE.
I have so much to share with y’all. I haven’t forgot about you. I run a one woman show all by myself (I am trying to change that) and with all this traveling and unreliable internet, I have been sporadic, but I promise it will not stay that way. Stay tuned for an update on the end of my trip in Mex and what I am up to next.
Workout Wednesday this week focuses on STRETCHING!
I will be the first to admit that stretching is not always fun. I don’t just mean because it can be uncomfortable, but because it is time consuming. Who wants to take the extra time after a workout to stretch??
Let me tell you why we shouldtake time to stretch. The cool down after your workout is just as important as a warm up. Stretching your muscles is so crucial so that you avoid tightness. If your muscles are tight, you have a higher risk of injury. If you are a runner, tight hamstrings slow you down. Your stride is shortened when your hamstrings are tight, so your mile pace is affected in a negative way. Who wants that?! Not me. More importantly, stretching keeps muscles happy, helps avoid injury and ensures that the right muscles are doing the work when you are exercising. Take an extra 5-10 minutes to stretch after you exercise, it will pay off!
Try these stretches with me! We will focus on glute, hamstring, and hip flexor stretches. These are the muscles that are used the most and get the most tight in people who run. Whether you run occasionally or are training for a race, these stretches are for you!
Click below to watch the video:
Will you try these stretches with me?
At least try adding in a few post workout so that you can increase flexibility.
I hope you all had a wonderful Christmas. I had the best intentions of posting while here in Mexico and we have been SO much busier than I expected. Also Internet had been questionable and it didn’t work out as I had planned, but the trip and time with family has been AWESOME!
If you want to know more of what I have been up to, check out my Instagram feed I have been posting photos there 🙂
I wanted to share this video with you the other day but the internet speed wasn’t fast enough for me to upload it to youtube, so I had to wait a few days.
Today in Mexico I taught a PiYo class, it was SO much fun! I had a blast and so did all the people in the class. The video above I took at home while prepping for this class. It’s yoga flow to the song little drummer boy by Toby Mac, it’s perfect and so festive!!
Try this flow with me and let me know what you think!!
You may be thinking, why do I need to know how to peel a pom??
Trust me when I say, peeling a pomegranate is a wonderful skill to have. If you don’t know how to peel one the right way, eating pomegranates seems like a huge pain. I want to show you that pomegranates are easy to peel and you can enjoy the delicious fruit and it’s health benefits easily!
I will cut to the chase as I meant for this to be a vlog – I explain all about pomegranates and their health benefits in this video as well as show you 2 different ways to peel them. Choose which ever method you like better as they both get the job done. 😀
Now that you are an expert in peeling a pomegranate, try some of these delicious recipes that use the pomegranate seeds (aka arils).
Butternut Squash and Kale Salad – I’ve made this several times, it is so delicious and really showcases the flavors of fall and winter. I made it for Thanksgiving this year & it was a hit. recipe HERE
A Pomegranate Parfait (one of my fav snacks)
1 cup greek yogurt
1/2 cup (or whatever amount you like) pomegranate seeds
drizzle of honey
Chiles En Nogada – this is Mexican dish that is traditionally for their independence day, however many eat it at Christmas time too. It’s a fun and delicious recipe with pomegranate seeds. recipe HERE Pomegranate Guacamole – might sound like a crazy combo, but it’s literally SO good. I had a version of this once at a Rick Bayless restaurant in L.A., it was so delicious it was mind blowing. If you like guacamole, give this a try! recipe HERE Spinach Pomegranate Salad— this is an easy, refreshing salad. To take it from a side dish to an entree, add some protein like grilled chicken breast. recipe HERE
Do you like training your core? Sometimes it’s not always fun, but it’s so important because your core effects your strength in every other area of your body. Aside of the aesthetics of “abs”, your core is very important to prevent back injury and maintain stability.
I love doing core workouts that don’t involve getting on the ground. Sometimes once you get down, there is no getting back up :-\ haha. I do enjoy doing planks and other ab exercises, but some days you need to change it up.
I ham it up a little bit in this video…you’ve got to make working out fun! Try these exercises with me!!