"Baby Got Back"

This is for you ladies who continuously ask the million dollar question….How do I firm up my Bum aka Gluteus maximus? How do I get that nice round, firm, cuff at the bottom, if you would like to call it that. Well ladies, I am hear to help you achieve that. Now always remember, the biggest part of achieving your goals cleaning up your diet aka eating habits. You have to eat better to look and feel better. And trust me you will. Lean foods and lower carbs will work miracles. So that is your first step.

Now to the good stuff... To really build a firm and nicely shaped bum, you have to attack it from different areas. If you look at the muscle structure, it is comprised of 3 muscles. The Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. So you need to make sure you are doing drills that train and work each muscle. Here are some tips that will help you out. These are drills that you can do in the privacy of your own home if need be. Give them a shot and feel free to comment back and let me know how it’s going.

Donkey Kicks: Good old fashion kicks like a mule. You start on your hands and knees, back straight and abs tight. Form is very important. These are done one leg at time of course. Bring the right knee towards your chest (Abs tight and clinched like a crunch), then send your leg back through the starting position and pushing the heel of your foot to the sky. After your have brought as far up as possible without breaking form, bring it back through to the chest and do it again.

Do 5 sets of 15 on each side. *Target Area is the Gluteus Maximus

Fire Hydrants: Picture what a dog does when he sees a fire hydrant. For some reason to them it’s just the law of nature to use it. These definitely are an assault on your hip flexors and gluteus medius. Once again you will start with on your hands and knees. This time you will mimic the action of a dog visiting a fire hydrant. You will lift the right knee away from the body as high as possible without breaking your form, and then return it back to the position right under you. Not with this you do not want to let it sit back on the ground after every rep. Keep it elevated while going through your sets. Once you have reached your rep goal, switch to the other leg. FEEEEEEL The Burn on this one.

Do 5 sets of 15 on each side. *Target area is the Gluteus Medius

(Stripper Squats): These are exactly what you are thinking, dropping your bum as low as possible. Why do you think most strippers have and really nice and firm toosh. A little bit of humor for you. But that is one of the main reasons they do. Constantly working the Gluteus maximus with every drop. Place your feet a little wider then shoulder width and your hands on either your head or waste. Begin squatting as low as you can, making sure it’s controlled. Remember to keep your chest up at all times. That way you do not irritate your back. After reaching your lowest point, return to a standing position, but when you do…remember to squeeze the glute muscles together at the top, then go back into another. Always remember to squeeze at the top of every squat.

Do 5 sets of 20. *Target areas are the Gluteus Maximus and Minimus.

These are just a couple things to get your started. Of course there are many more drills and you can add degrees of difficulties to each of them. Whether it be weights or resistant bands, there is always a way to challenge yourself.

Crazy Core Concepts.

"Fitness Model of the week"

Fitness Model of the week.

This weeks Fitness model is Tara Heston, a beautiful young lady that I had the pleasure of meeting while in LA for a fashion show. A very sweet and talented young lady, in which I had the honor of sharing the Runway with at the Fast Break Fashion show, for NBA All-star weekend.  

This young lady is from Frazee, Minnesota and has been modeling and acting from the age of 15. A woman of many talents, she is just as comfortable on the runway as she is doing commercial work, print work, and most important…fitness modeling. She moved to LA from Minnesota after graduating with a degree in Fashion. She booked her first supporting role in a film called “Dark Return”, which aired in the Chicago area. After which, La was her next stop. She has done commercials with “Living Spaces” and has walked in many shows including the famous “Fredericks of Hollywood”. When it comes to athleticism, you are talking to the right woman. Talented in Volleyball, Basketball, Track and Field, Yoga, and swimming, this young lady is the definition of hard work and intelligence.

Crazy Core Concepts

"Hard Gainers"

Dedicated to those who have a tough time gaining weight and mass. I was one of these unfortunate individuals as well until I figured out the balance. It is a very simple science. Basically the reverse of what you would do if you were trying to lose weight. To gain weight...You have to double your Carbohydrate and protein intake along with changing your reps to lower numbers and work with heavier weights. Here is the game plan.

Basically your diet is going to be the biggest challenge. Hitting the weights is the easy part. You have got to up the protein and amount of meals per day  and be good with your optimum timing.  Optimum timing means this. After a workout your body is in a recovery state and is begging for proteins and nutrients to start the rebuilding process. This is the Optimum time to really get the most out of the workout you just did. Feed the body within this time for the best results.

Next is the workouts. What you want to do is go with heavier weight and lower reps. Somewhere between 6 and 10. This is actually what most professionals call the bulking process. You are lifting heavy and doing less reps. This really fatigues and tears down the muscles dramatically.

So with the combination of a great diet and hard weights, you can gain the weight that you need.

Crazy Core Concepts

"The Hotel Workout"

This is for all of you have travel and do not have time or the access to hit the Gym. It doesn't have to be a total disaster. There are still a couple things you can do to maximize and capitalize on a good workout. All that is needed is a chair, the floor in which you are already standing on, and some good workout music.

Here is a good combination:

3 circuits with a 1 minute recovery in between.

Circuit #1
Pushups to 20 (without breaking form)
Diamond Pushups for 15
Wide grip pushups for 15
Dips on a chair (feet on floor)
Dips on a chair (Feet on the bed)

Circuit #2
Squats for 30 (down to a chair position)
Step out lunges 2 on each leg (on leg at a time)
Deep Squats for 20 (wide stance, nice and low)
Step out lunges for 20 (Alternating steps)

Circuit #3
Bicycle abs for 1 minute
Crunches for 40
Toe Touches (Feet straight up) for 30 on each side
Feet Flutters (up and down) for 30 secs
Feet Crosses (Side to side) for 30 secs
Hip Rolls for 20.

Enjoy,

Crazy Core Concepts

"Fitness Model of the Week"

"A great friend and Motivator".

Mt Vernon NY Native.  Zakiyyah Modeste is a Renaissance woman to its true form Runner, Performer, and Activist by nature.  She has a strong passion for people becoming the best that they can be.  Zakiyyah was given the name Sista Zock from 1340 wkgn radio station formally known was wkjb one of James Browns stations in TN.
       A Member of the Carpetbag Theater Zakiyyah embraced their mission giving people who had been silenced by racism, class-ism,sexism and other forms of oppression.  She directed their youth ensemble.  Also still engaged in the TN culture as she is the Mistress of Ceremonies each year.
        Zakiyyah was a division 1 athlete at the University of Tennessee as a Track and Field athlete.  She is still currently "Running, Singing and Dancing" and works as a fitness instructor, personal trainer and manager of one of NY popular fitness facilities.

And this is why she is the "Fitness Model of the Week"

Crazy Core Concepts

"Nice Rack"

Now for those of you with a very creative mind, this may not be what you are thinking. There are many different views as to what a nice core looks like. So the question was raised. What does a great core look like? What defines it and what are the characteristics of a great core? Once again…What is a “Nice Rack”

Lets look at how the core is broken down. As you can see from the pictures above, the Core or Trunk, is composed of the Rectus Abdominis, Transverse Abdominis, External Obliques, and Internal Obliques. Its good to a nice and cut Rectus and Transverse Abdominis. But what really brings out the “WoW” factor, are the External Obliues and Internal Obliques aka “A Nice Rack” . This show of definition and muscle pretty much seals the deal for a nice solid core. It completes the package, if you will. Think of it as the hood on the most famous snake in the world, the Cobra. Looking at it in a relaxed state, you are intimidated but not a whole lot. Its well developed, lean and slender. But when irritated it will open its hood adding depth, definition, and size to an already intimidating frame. That is how the Obliques are. It adds depth, size and that intimidation factor to an already developed core. A "Nice Rack" will definitely get peoples attention

“I’m a woman, please don’t make me bulky.”

This has to be the comment given to all of us personal trainers by our female clients when weights are introduced into the workout regimen. Ladies, it is ok. Do not be afraid of weights, for they are here to help. No you will not become built like a man if you use weights. No your arms will not get really big, nor will your legs become big either. Most of you ladies see the female body builders and think that this is the result of weights. Sadly mistaken. That would be the result of workouts about 3 times a day, heavy weights, insane meal plan (close to 8 times a day), insane amount of protein shakes and bars, high caloric and protein filled meals, and in some cases a bit of steroids or testosterone filled supplements. This is not something that occurs by doing 3 sets of 12.

Weights are essential to those wishing to tone up and can assist with those trying to lose weight. It adds resistance to drills and forces the muscles to work much harder to complete the range of motion desired. Lighter weights and multiple reps are the key to toning up those arms, legs, back, shoulders, and so on. So Please..Do not be afraid of weights. They are here to help.