Hey there! My name is Hayley and I am the new resident blogger, writer and social media specialist here at North Adelaide Fitness Centre. I am an active and passionate NAFC member and hit the club around 4 – 5 times per week in the AM and the PM. I attend a range of classes, do my own thing and see Lori, my glorious trainer once a week.
By day I look after the marketing and communications for Investment Attraction South Australia, South Australia’s lead investment agency. I also own a soy candle business, Hayley Kate, I build websites and I am a fashion designer by trade. I lead a busy life, so keeping fit and healthy is my number one priority to be able to keep the wheels moving. I am super excited to bring to you a slice of my passion through the NAFC blog, Facebook page and Instagram. If you haven’t connected up already, jump on board the journey has just begun.
This month however, without a doubt, glutes are the in thing right now! If you have been living under a rock…pay attention people. From the increased desire for an athletically fit body, those Kardashian girls ripple effect as well as giving credit where it’s due for hard work: consensus among men and women are we want bigger, firmer butts.
Your glutes are one of the largest and strongest muscle group in the body, and the central principle of the posterior chain. They generate massive force in any exercise from running, jumping, squatting, deadlift and basically anything that requires a hip extension. So if we don’t have these babies consciously switched on this is when we can cause ourselves injuries in our back and legs, stopping us from moving efficiently.
Firstly we need to ask ourselves some questions:
- Are you using the right exercises for your body?
- Are your glutes doing the work, or is something else compensating?
- Are you preparing the corresponding muscles properly?
These are super important factors, and if addressed correctly, will allow for maximizing the recruitment of the glutes, and the productivity of the training session.
If you take care of these things, everything else falls into place.
Here are some hot tips to get the biggest muscle in your body moving at its best:
- Stretch your hip flexors before training
- Activate your glutes
- Squats and deadlifts are your besties
- Always include single-leg work. Exercises such as step ups, split squats and single-leg deadlifts help to improve balance and coordination
- Use a variety of rep ranges. The glutes don’t respond best to just low reps or high reps. A combination of both is perfection
- Use a variety of rep tempos like a compulsion lunge (HIIT training) or slow and controlled.
- Get a regular tune up! Make friends with your foam roller and schedule regular appointments with your masseuse to ensure your machine is running smoothly.
In a nutshell, we want you moving and shaking your best butt ever!
Want a kick-start? Speak with one of our trainers at reception today for some personal training to get you moving at your best.