Get off your ass and make it work!
I’ve previously likened the gluteus muscles to a lazy genius - happy to let others do the work and carry the burden, but give them a kick and they can work wonders! ‘Use it or lose it’ definitely applies to these muscles, so if you aren’t already doing so then incorporate exercises that force them into action.
Specific activation exercises allow you to develop neural connections so that you can feel the right areas kicking into play - these can include banded monster walks, bridges, side lying clams, kick backs etc.
However, if you want a proper strong butt then the big lifts need to come into play - squats, deadlifts, split squats and hip thrusts.
You should feel muscle ache in the gluteus after doing serious sets of any of these exercises - if not then focus on getting them activated.
A strong ass will assist stability, posture and strength whilst helping prevent injury and improve performance in many activities.
So get working that booty!! 🍑
Dead stop rows from platform - these are an effective option for advanced trainers, but I also like to use them to help develop technique with the barbell row.
People new to barbell rows often struggle to assume the correct position and common faults include excessive movement from the whole body, rounding of the back, standing too upright and flexing of the wrists.
Starting from the raised platform allows the individual to assume the correct position before taking any weight.
The lifter can then be encouraged to stiffen and brace the body to maintain form whilst lifting with the elbows and retracting the shoulders.
Expertly performed here by my model client Si 💪
Stability ball mountain climbers - this is a really challenging exercise for the core - a lot harder than Andrew Moore manages to make it look!
Assume plank position on the ball with feet about hip width apart.
Establish your balance before bringing one knee up to the ball. Return to floor the keep alternating legs
Brace the core with each rep and keep the movement slow and steady.
Keep the hips square to the ground and enjoy the battle to avoid rolling off!
I love finding new ways to challenge the core and increase awareness of muscular integration.
The stability glute bridge with band rotation really challenges the combined activation of the glutes and obliques.
Have shoulder blades resting on ball and feet shoulder width apart. Attach band to fixed post, take hold of band with nearest hand and place other hand over the top.
Drive up into glute bridge and actively squeeze glutes and brace core. Press band directly overhead (you only need a small amount of tension in the band to make this challenging).
Once band is overhead rotate slightly from thoracic area (mid to upper back). Keep hips and pelvis as steady as possible with glutes fully raised.
As you rotate you should feel added engagement of the glute and obliques on side nearest the fixed point.
Repeat for about 10 reps on each side, keeping movement slow and controlled.
What types of exercise do you hate??
More importantly why do you hate them?? If you are new to exercise or struggle to exercise consistently then I agree with the idea of just finding something you enjoy and can stick to.
However, if you have established a solid exercise routine and want to progress with your fitness it is worth exploring areas you avoid.
Things you duck and dive are often what could help push you forward. Even the toughest amongst us have a comfort zone and cleverly avoid areas that are challenging.
We make excuses and convince ourselves that avoidance is the best option:
“Yoga is too slow and boring”
“I can’t deadlift because I’ve got a bad back”
“Running hurts my knees”
Sometimes our reasons are genuine and we need to stay away from certain exercises, at least in the short term.
However, we need to start questioning the real reasons behind our avoidance.
Often it will be through fear - of failure, of looking stupid, of injury, of the unknown. It’s also due to lack of understanding about the potential benefits something will bring - if you haven’t yet experienced the positive side then it’s hard to convince the mind to push through the negative feelings.
Unfortunately we are skilled at avoiding the things we really need. Take yoga for example. People who say “it’s so boring” are usually the ones who have racing minds and are always on the go. Slowing down and trying to relax in this manner feels alien to them, so they convince themselves that the exercise is boring. However, if they gave the process a chance they would realise it is exactly what they need to calm the stressed out body and mind.
I’ve always dreaded front squats and this often leads to me leaving them out of my training. As a result they have continued to be a relative weakness for me.
It was largely because I found them uncomfortable and a struggle due to mobility issues.
I recently added them back into my routine and have set some personal goals. I am actually starting to enjoy the challenge and feel the benefits from doing them regularly.
Try this process with something you currently avoid. Set a challenge, give it a good go and see if you can change your mindset
Nothing worse than trying to match your mate but falling just short 😩
Strong work though by Sean and Andrew - 100kg in both arms on the farmers carry 💪
Farmers carries are still often under-utilised in gym programmes.
They have so many benefits for everyone, from beginners through to athletes - core strength, posture, muscle development, grip strength etc etc.
Make sure you deadlift the weight from the ground with solid technique and maintain good posture throughout the walk - stand tall with head up, shoulders back, core engaged and take short steady steps.
#farmerswalk#strongman#weightraining#rugby#personaltraining @nowhere2hydetraining @garvey.s
Only a few weeks to go now until Gaz takes on the Atlas Stone challenge at one of the Highland Games - 9 different stones up to a weight of 150kg!!! He’s been working hard in preparation for this and his big lifts are going well.
Today we worked on some zercher squats to help strengthen the core and upper body, then he went and managed a back squat PB of 220kg for 2 reps 💪💪 Good luck mate!
Impressed by the hard work from @alicewatson82 tonight 💪
We finished with this tri-set, challenging the core in a variety of ways.
6 reps on each side of all 3 exercises
“Easy that” 😂 Sam’s a naturally strong and powerful lad but still plenty more to come. Quite scary to think that he’s nowhere near his peak yet! 💪
It’s great working with someone who is focused on developing every aspect of his health and fitness, ready to push the boundaries and do whatever is necessary.
He is always looking to learn and never just relies on his athletic or boxing talent.
Excited for his future and can’t wait to see him in action again 👊
Great progress being made by England lacrosse under 19 player Sam.
Grafting hard in and out of the gym to regain fitness after wrist injury.
Also working on strength and mobility to minimise effects of Osgood Schlatters issues.
Keep up the good work Sam 💪
From 150kg to 200kg in 3 months 💪💪 Never underestimate the positive effects achievements like this can have.
Many people would see this and think “so what?”, but hitting personal targets can have a massive impact on mindset, mentality and overall wellbeing.
Achievements are what push us forwards, so set those goals, achieve them and move into the next ones.
Squats up next for Kieran 🏋️♂️ #strength#deadlifts#goals#fitness#s&c
Everyone starting to get stuck into the Trip Fit membership sessions now - Mondays are high intensity fitness and boxing with @sammyayoubi_pt. Places are full at moment but I am looking to add extra time slots soon, so get in touch if you want to hit that next level 💪 @nowhere2hydetraining #boxing#fitness#hiit#strength#conditioning#fatloss#health#healthyliving
New milestone for @kieranwhitehead7 today - this 190kg lift was 2.5 x his body weight, which is pretty impressive 💪
Well on target for his goal of 200kg, which I’ve just worked out would be a pound for pound equivalent to Eddie Hall’s world record - nice one to brag about Kieran 😉
No magical 8 week transformation here.
This is the result of steady progress over several months. (I know some of you will be dying to mention garden shears, but I respect his rejection of the modern waxing and preening culture! 😂) Key points:
* Fat loss has been gradual but consistent
* He has got stronger whilst getting leaner
* His movement has improved and he suffers less injuries
* Progression has continued over months with no crash or rebound
* Changes have been easy to implement
* New regimes have fitted his lifestyle
* He only needs to train 3-4 times per week
* He still enjoys his food and allows for treats
* His focus has been on how he feels, rather than scales or other measurements * He accepts new routines as being a long term lifestyle, not a strict short term plan
I’m definitely not against short term pushes such as the 4 week or 8 week transformation programmes - these often provide a much needed focus and push towards goals.
However, my aim is to make people see health improvements as a continual long term lifestyle change.
Why do healthy people consistently do the ‘boring’ things such as exercise regularly, moderate alcohol, resist sugary ‘treats’, drink loads of water, eat loads of vegetables - week in week out for years on end???
Simple answer - because they feel better for doing so!! The key here is short term sacrifice for long term reward.
Unhealthy people are too busy seeking the instant high.
Any efforts they do make to become healthy are too short term, so they fail to reap the rewards of improved health.
Be patient, focus on the process and take satisfaction from the improvements made, not what it says on the scales!
If you are serious about improving your health then get in touch - I have limited personal training sessions available, plus a couple of spaces on my new TripFit morning membership plan
Email [email protected]#health#fitness#fatloss#personaltraining#grouptraining#healthylifestyle
Brown rice pasta - great for those who have issues with gluten.
I actually prefer the taste and texture to normal pasta, plus it doesn’t leave me feeling bloated afterwards.
Try this tasty recipe:
1 cup of brown rice pasta
Handful of cooked prawns
1 red onion - sliced
1/2 yellow pepper - sliced
1/2 stick celery - sliced
Small chuck cucumber - sliced
Few leaves gem lettuce - sliced
1/2 avocado - sliced
1 clove garlic - chopped
1 red chilli - chopped
1 tsp capers
1 tsp whole grain mustard
1 tsp sundried tomato paste
1 tbsp cider vinegar
1 tbsp olive oil
Salt and pepper
Boil pan of water then cook pasta as per packet instructions
Heat small amount of oil in a frying pan
Add the onion, pepper and celery and fry for a few mins until softened
Add the capers, garlic and chilli and continue to fry
Add the mustard, sundried tomato paste and vinegar the stir to combine
Add the prawns, cucumber and lettuce then fry until prawns are heated through
Add the cooked pasta and avocado
Drizzle with olive oil then stir and serve
“I used to love Fridays”
“I’m paying for this shit?!”
“Trippett is a bell end”
Not sure what was going through his mind here but good chance it involves some of the above 😁 #conditioning#fitness#HIIT#personaltraining @nowhere2hydetraining
Working on specifics:
Kieran is hitting some decent weights on the deadlift now but there is still plenty of room for improvement.
During heavier lifts he is struggling to prevent the shoulders from rounding and his right knee collapses in.
We are therefore using supplementary exercises and mobility work to target the specifics.
Initial improvements in strength can come quickly with a simple progressive plan. However, if you ignore the specifics then at some point you will plateau or break down.
Pay attention to your body and you will get a lot more from it 💪
#personaltraining#goals#kettlebellpress#shoulderstability @kieranwhitehead7 @nowhere2hydetraining
Making use of left over roast chicken.... Ingredients:
Shredded left over chicken
1 red onion - sliced
Handful of green beans - halved
Handful of cherry tomatoes - halved
Half an avocado - sliced
A few olives - halved
Basil - chopped
1 tsp whole grain mustard
1 tsp sundried tomato paste
1 tsp balsamic vinegar
1 tsp capers
Heat small amount of oil in frying pan then add onions
After few mins add capers, mustard, sundried tomato paste and olives
Stir together and fry for couple of mins then add balsamic vinegar
Fry for another couple of mins then add green beans and tomatoes
Fry for about 5 mins then add shredded chicken
Fry until chicken is reheated
Season then top with avocado, basil and drizzle of olive oil
So pleased with the progress made by Charlie Wilkinson.
Charlie has always had good technique with most exercises, but used to really struggle with controlling her breathing during heavy lifts - this would often cause her to panic and stop short of her potential.
She has worked really hard at this and is now prepared to push into that dark zone where most people give up.
There is a lot going on when training with heavy loads and power of the mind is a vital component. We need to fire the mind to fire the muscles 💪
#strength#hipthrusts#fitness#weighttraining#strongwomen#glutes#personaltraining#health @nowhere2hydetraining @spacedandy__
I like making use of cages/rigs for clients who are inexperienced with barbell deadlifts.
Instructing them to pull up and into the posts helps keep the bar close to the legs and encourages the all important hip hinge.
Expertly performed here by Audrey Hyde who is making great progress with her strength 💪
#strength#deadlifts#hiphinge#personaltraining @nowhere2hydetraining @audreyh_46
Initial goal was 150kg for 1 rep, next target is 200kg, then he wants to lift more than @nowhere2hyde1 😜
Made 160kg for 3 look easy today and plenty to work on, so well on track.
Top work @kieranwhitehead7 💪#strength#deadlifts#s&c #crossfit#personaltraining @nowhere2hydetraining