GLUTIUS WEEKIUS EXERCISE #1 - MINI BAND GLUTE COMBO

Glutius Weekius is here!

On day 1 (of 5 this week) we'll look an exercise combination a lot of you have probably seen or performed made up of 2 separate exercises, but easily interchange into each other.

EXERCISE #1 - BAND SIDE STEP

The Band Side Steps hits the glute medius muscle which is located on the side of the hip so that's where you should feel this bad boy.

For any low level glute exercise like this (and the one to follow) it is imperative that you feel the muscle you're trying to training doing the work.

Some tips to ensure that for this exercise include:

- Keep your knees not fully locked but pretty close to, limit your knee bend

- Also keep your hips tall, don't let your bum point out behind you

- Start your feet somewhere around hip width apart, take your working foot wider then your starting position and when you bring your trail leg across to complete the rep, put it down at the same width you started with.

- Make your reps not super slow but at least controlled with constant tension applied to the working muscle (GM)

- Once you feel the specific muscle working, then start counting "working" reps

- Do not use a band tension so tight or strong that it doesn't allow for all of the above steps to be completed and a lighter/weaker band is better for these exercises.

There is a similar variation to this exercise called Mini Band Side Steps that uses a much shorter pilates type band that fits around your knees or ankles  - use whichever variation./band you have available, no stress.

EXERCISE #1.1 - MINI BAND SIDE STEPS

EXERCISE #2 - BAND MONSTER WALKS

This exercise will also hit the glute medius region bt also a little more and a little bit differently.

The forwards and then backwards motion will result in some resisted hip extension as well so now your also hitting the glute maximus, the biggest glute muscle of them all.

The same tips from above apply for this exercise well.

Again there is a mini band variation and again use whatever band/variation you have available.



EXERCISE 2.1 = MINI BAND MONSTER WALKS

Your job for today and tomorrow is to give these 2 exercises test run and see how hard you can fire up those glutes with just these 2 exercises alone.

Let me know how you go or if you need any more tips and I'll be back tomorrow.

GLUTIUS WEEKIUS MAY 27th - 31st

Next week I'll be running a 5 day workshop on all things glutes.

Days 1 - 4 will detail what I have find to be the most effective glute exercises that requires minimal equipment and training experience.

Day 5 will supply a 30 day program that I'd like you all to follow along with before and after photo's if you desire.

This will all be free for everyone of course and I'll emailing, blogging and Facebook-ing daily next week so make sure you keep a close eye on your socials so as to not miss a day.

Feel free to get your friends involved as well by directing them to the workshop.

LACK OF EXERCISE IS MORE DEADLY THAN OBESITY

According to a study of 334,000 men and women, titled "Epic Study" found that twice as many deaths were attributed to physical inactivity than to obesity.

For the study, the subjects were tracked for an average of 12 years measuring height, weight and waist circumference and then used self-assessment to measure levels of physical activity.

They found that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately inactive groups meaning exercising enough to burn just 100 calories - the equivalent to a brisk 20 minute walk every day - is enough to be classed as "active" and producing significant health benefits as well.

Of the 9.2 million deaths among European men and women analysed by the study, 337,000 were attributed to obesity, classed as a BMI of 30 of higher.

Double the number of deaths - to 676,000 - could be attributed to inactivity.

In addition to preserving your physical integrity, exercise also keeps your mind sharp and is one of the most effective ways of preserving your brain function as you get older.

What's not to like?

I still have some spots available in the Lose 8kgs in 8 Weeks program if you need guidance, accountability and a sure fire way to become active and lose weight.

YOU DON'T WANT TO LOSE 8KGS IN 8 WEEKS?

Yesterday I posted about the 6 Infinity Stones that the "Lose 8 in 8" program provides for you with the last one being opportunity.

How many of these ads do you see on your socials?

Plenty I bet.

It seems that this opportunity will come along time and time again for you and you just take one of them up when you really want to.

Before you resign yourself to that line of thinking have a look at this image that I've loaned/stolen from Jon Goodman and his team over at Online Trainers Unite that shows you what this thought process actually does to you:

It's pretty self explanatory but if you've seen 50 of these offers before and ignored them then your gap is now resembling a chasm.

And as you've ignored 50 other "deals" on the notion that you'll take one up later...well you haven't done it yet have you?

Your not investing in your present and you're not investing in your future.

We all like to wait for our ducks to line up in a nice little row so whatever we decide to so will be as easy as it can be but that is nor reality.

You might think that 8 weeks is a long way away and you can't stay the course.

I'll do all I can to get you to the 8kgs mark even it takes longer.

I'm in for 8 weeks if you are, but it's your call.

You might think that the cost is too high but $50 per kilogram lost is a minor price to pay, considering a single shopping trip, a short term reward, can be much higher.

If any of these issues are worrying for you then hit me up for a quick chat and we'll see if we can put those worries at ease.

HERE'S YOUR 6 INFINITY STONES (TO LOSE 8KGS IN 8 WEEKS)

I'm sure most of us seen the Avengers and are aware of the all important Infinity Stones.

Bringing half of the universe isn't quite at stake here but this 8 week program supplies you with your own 6 Infinity Stones to lose 8kgs in 8 weeks.

INFINITY STONE #1 - NUTRITION 

I've seen countless fads come and go do you know what they all have in common and is the not-so-secret secret?

Calorie Deficit.

Unless you enter a calorie deficit, you will lose weight.

The popular phone app (you've probably already used it before I'm sure), works 100% on eating to a calorie deficit which is exactly what you need for this program to be successful.

INFINITY STONE #2 - PERSONAL TRAINING

I have an outline of a program that I feel fits this program the best but we're all different, we al like different exercises over others and we all have different training ages so my outline is exactly that until you tell me otherwise.

Once signed up to the program I'll get you on the phone and we'll have a chat about how we can optimise the training portion of the program to fit you perfectly.

INFINITY STONE #3 - SUPPORT

You'll have access to me near 24hrs (I'm not a robot, I do sleep) and you'll also need to check in with me daily in regards to outside training and what you're eating and the casual chat about the final episodes of Games of Thrones.

There will not be a time during the 8 weeks where you do not what to do, when to do it and how to do it.

INFINITY STONE #4 - ACCOUNTABILITY

Prior to the program I'll get you to write a little note about what getting in tip-top shape would do for you going forward and the commitment you've made to yourself for the next 8 weeks.

You'll hold yourself accountable just as hard, if not harder, then I will.

INFINITY STONE #5 - HOMEWORK

There's 168hrs in the week, 2 of which I'll see you personally for - that's a lot of down time.

To keep your mind and body ticking over in these down times you will be provided with a bunch of different workouts you can do in your own time whenever time permits.

The 14/28 program will also keep the smaller, minor challenges coming your way where increasing the smaller 10 - 15% smaller aspects of your lifestyle 1% each, resulting in an overall 10 - 15% improvement in how you look and feel. 

INFINITY STONE #6 - OPPORTUNITY

Right now you have been given an opportunity but opportunity is only that unless you seize it.

You've got everything at your disposal to reach the Endgame - 8kgs in 8 weeks - right at your finger tips.

Bring your own team of Avengers into the program and all these 6 INFINITY STONES become even more stronger!

Remember the program starts on Monday so if you want in, let me know by Thursday/Friday so there's plenty of time to complete all the pre-program requirements.

THE EASY 8 TRANSFORMATION PROGRAM - OPEN NOW!

Australia is the greatest nation in the world and not because of the beaches and culture but because we have a pile of public holiday and long weekends early in the year as the Xmas break just isn't anywhere near long enough.

Unfortunately that means that getting into any form of a routine is a complete nightmare so here's your chance to right that wrong.

Introducing the Easy 8 Transformation Program.

It's 8 weeks and with full compliance, you could drop up to 8kgs without killing yourself and your social life.

It's also a similar time frame between now and the next long weekend so it's the ideal time to knuckle down.

Here's what you get as part of this program:

- 2/week small group semi private personal training sessions for all 8 weeks (value $720)

- 8 week app based nutritional program (with no restriction on what you can and can't have!)

- PDF of 5 workouts that you can do in your own time away from the gym (value $30)

- PDF copy of the 14 missions 28 days program to keep you accountable for the hardest part of the program (the first 14 - 21 days) to get you on the right track as soon as possible (value $30)

- PDF copy of my report on stress and pain and the implications that they can have on each other (value $20)

- You'll also receive a weekly progress chart of how you're progressing to keep you motivated for the entire 8 weeks

- Last but not least, you'll have access to me, a 14-year personal trainer, so you'll never be in the dark on what to do, when to do it and how to do it (value - priceless!)

All up that's a whopping $800 worth of resources aimed at giving you the very best chance of completing this program and accomplishing the Easy 8.

I've run a modified version of this program with my current clients in the past with my best result being 1 client who did reach the Easy 8 training just 1/week in total with a little extra walking thrown in, but this program is jacked up with the extra's.

The program will need a certain amount of dedication and sacrifice on your part, anything worth doing does, but it is by no means meant to ruin your life for the next 8 weeks.

The small group training sessions are as far from your drill Sargent as you can imagine and again you'll be challenged physically and mentally, but you'll have plenty to spare to get through work or to hang out with your mates - the aim is certainty not to leave you on the floor in a pile of your own fluids - that just isn't needed.

The cost is 50% off the total value price with 2 payment options:

Option #1 - 1 x $400 payment (cash/transfer/ezi-debit) prior to the start of the program

Option #2 - 2 x $225 payments (ezi-debit) prior to the start of each 4 week period

This program will start next Monday, the 13th of May so I'll need all confirmations and forms completed by then to get everyone set up prior to the starting date.

If you are interested in this program (and how couldn't you be?) or have any questions on this please let me know as soon as possible via the email in the image above.

FINE TUNE YOUR NERVOUS SYSTEM

These tips come from an article of the same name that can be found here, bit I'll only touch on some of them so give the article to read all 12 tips.

I'll list them all but expand on those I think are most important.

Enhancing performance in absolutely anything is about balancing stress and recovery.

I've posted about the nervous system and it's implications on performance before but here's a very quick summary of how it works:

-  Performance is controlled by the autonomic nervous system (ANS)

- the ANS has two sub-systems being the parasympathetic nervous (PSNS) system and the sympathetic nervous system (SNS)

- PSNS inhibits/rest/digest

- SNS excites/fight/flight

The secret in balancing these 2 systems is to know when to excite and when to inhibit because if you stay "on" in times where you should be off (taking home work with you for example) then you're on a fast road to and illness sooner rather than later and it cascades from there when you cease to address it as time goes on.

1 - Don't Dwell on Your Training

2 - Big Events Require Big Recovery

- Big events are usually those that you aren't in your usually schedule and this your body probably hasn't adapted to that type or volume of stress as well as what you do day in and day out. When you are less adapted to something then it uses more resources to be fuelled and also more resources to re-fuel after it.

- A lot of us go wrong thinking we can simply add these big events on top of everything else and we'l be able to handle it but all that happens is that your stress cup overflows and the body will put the brakes on you to MAKE unable to do more, in the form of an injury (back pain for no reason) or illness

- With a big event on the on the calendar you'll need to drop something from your schedule in the lead up to the event, during the event and after the event and once you've recovered from the big event, then you can go back to your normal schedule 

3 - Don't Even Think About Program Hopping

4 - Relax

5 - Nap

6 - Pick Your Aggressive Spots

- The positive effects of the SNS are short lived so once you've used it for what you need it for (run from a bear, get that presentation done you forgot about) then you have to shut it down

- Don't amp yourself for a walk in the park, save it for life altering situations

7 - Do Compound Lifts

8 - Train Hard, Recover Harder

9 - Reconsider Your Training Split

10 - Celebrate Special Occasions

- I don''t need to tell many of you this one but when you do celebrate, don't think of the consequences

- Celebrating is almost the height of PSNS activation

11 - Account for Doing Something Different

12 - Learnt to Breathe

- Specifically learn to control your breathing

- Take the time everyday at some point to lie down and simply focus on breathing.

- Breath all the way in through your nose, hold for about a second and then most importantly breath ALL of the air out of your stomach and chest before going into your next breath.

- Each breath should take about 6 - 8secs if you're doing this properly - don't rush this!

There's a lot of good stuff in this article and most of the points can be implemented with a little bit extra planning and minimal effort.

I incorporate a lot of this stuff into my programming for personal training clients so if your program feels a little out of control and you need a bit of overhaul, feel free to contact me.