Monthly Archives: October 2014

Get Your Mind Set For Weight Loss

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When setting out to accomplish a task such as losing weight, it’s always a great idea to practice goal setting. If you don’t know where you want to go, it will be very difficult to get there. The end goal you visualize and work towards can be extremely motivating because it’s personal to you.

But, so many times we are looking so far ahead that we fail to fully experience what is happening right in front of us. We are so busy thinking about the destination that we fail to enjoy the journey. The journey is the most important part. The journey is your lifestyle. The journey includes the choices you make every day.


Stop looking at exercise and nutrition as a short-term thing that you’re doing right now and learn to see it as a long-term habit that you will practice from now on.

If you’re serious about taking control of your health, stop looking at exercise and nutrition as a “short-term” thing that you’re doing right now and learn to see it as a “long-term” habit that you will practice from now on. If you look at the big picture and have the mindset of changing your lifestyle rather than changing your bad habits long enough to lose a few pounds, you will greatly improve your chances for success and overall wellness.


Your understanding of wellness will influence your daily choices so you need to be confident with your decisions.

The easiest way to change your mindset towards a healthier lifestyle is by educating yourself. There are so many opinions when it comes to exercise and nutrition that you may sometimes feel overwhelmed. Talk to an expert or look at actual research that is not influenced by the profits of the companies trying to sell you their products. Which foods should you be eating to help you build muscle and burn fat? Learn how to cook meals using these healthy food options. Are you gluten intolerant? Do you have an issue with dairy? Should you be eating organic? Learn about unhealthy food additives and how they can be negatively affecting your health. What type of exercise is best for you? Ask questions and get answers. This education will be affecting what you do on a daily basis so you need to be confident with your choices.


Once you decide that you are in it for the long haul, you can begin applying your new education on a daily basis and begin to turn your lifestyle around.

So now that you have the education, it’s time to apply it. This is where your passion and overall mindset come into play. How bad do you want it? Do you really want to be healthy and fit for life, or does it come back to that goal of getting in shape for an upcoming event or because you want to wear a swimsuit in a few months? Once you decide that you are in it for the long haul, you can begin applying your new education on a daily basis and begin to turn your lifestyle around. But, you have to want to do it for the right reasons.


Your focus should always be progression rather than perfection.

Changing your mindset for the rest of your life is not an easy thing. We know it may very well be a struggle most of the time and seldom will everything be perfect. But, it you have the right attitude and the education to make the right decisions, you are definitely on the right path. Your focus should always be progression rather than perfection. As long as you are pointed in the right direction and moving forward, you will see and feel the benefits. Find a way to make the most of your journey and the destination will be all that much more rewarding!

Recruit your Glutes

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Does your job have you sitting on your rear most of the day? If so, chances are you have some muscle imbalances – most likely in your core and hips. I’ve addressed the core in past articles and its importance in overall wellness, but I’d like to build on that with a discussion about the glutes.

The glutes are key components in both hip stability and mobility. They work alongside many other muscles of the midsection to keep you moving efficiently. If the glutes are weak or not working at all, it could be compromising the surrounding muscles of the low back, hamstings, hip flexors, and abdominals – which can lead to systemic mobility issues.

We always preach the importance of multi-joint movements such as squats and deadlifts, but if you can’t recruit your glutes on these movements, you may end up with back issues or a strained muscle. You definitely won’t be able to progress as much as you’d like if your weak glutes are always holding you back.

Try the following exercises to build a strong glute foundation.

The Glute Bridge. Lie on your back with your knees bent about 90 degrees. Pull your toes off the floor so only your heels are touching and rotate your toes outward slightly. Raise your hips as high as you can without over-arching your back. As your hips rise, focus on squeezing your glutes together long enough for a strong contraction. If you feel your hamstrings more than your glutes, slide your heels closer to your hips and rotate your toes outward a bit more. Repeat for 10-20 reps.


Lateral Band Step. While holding a resistance band, step on it so it’s anchored down in the middle part of your foot. Cross the band over and pull up and back to create some tension on the band. Begin with feet hip width apart and strive to always keep tension on the band. While keeping your feet parallel to each other, step laterally to a shoulder width position. Keep your knees slightly bent and your hips back as you step. Maintain constant control and be sure to minimize any side to side tilting as you step. Never lead with your toes, but rather the lateral edge of your foot. Step back and forth in a controlled manner for 10-20 reps.


The Bird Dog. Begin on your hands and knees with arms straight and knees bent 90 degrees. Engage your core and stabilize your hips so your low back maintains a natural curve. Simultaneously raise your right arm and your left leg. Extend your fingertips forward as you point your toes back. Think of squeezing your glute on the elevated leg without over-arching your back. At the same time engage your shoulder blade on the elevated arm. Hold for a strong squeeze and then repeat for 10-20 reps per side.


So perform any or all of these exercises as a means to improve your glute strength and recruitment capabilities. Couple these with multi-joint movements such as squats, deadlifts, and lunges as you progress to get the greatest overall results.

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