Five Steps To Building A Better Bottom

Having a good bottom, whilst being aesthetically pleasing, is also a must for any person dreaming of optimum health and performance. The perfect posterior whilst pleasing to the eye is also very important for function of the core musculature which is fundamental for prevention of back pain.

Try this five step approach to achieving better bottom...

Start Rolling...
It is very common for people who have a sedentary job or women who have had babies (so most people reading this blog then...) to suffer with glute amnesia. During the later stages of pregnancy or if sat on for a long periods of time, the muscles in your bottom ‘switch off’ and forget how to work. The gluteal muscles are the powerhouse of the body and when they don’t function efficiently can cause back pain. If they are overly tight they can also contribute to knee pain. The first step to getting ‘buns of steel’ is to loosen up any tight or knotty adhesions within that muscle. This will also serve a dual purpose and activate the sleeping giant (so to speak..).

The best way I have seen for you to do this to yourself is by using self-myofascial release. You can do this with a foam roller or tennis/hockey ball. Place the ball in the belly of the muscle and sit on it propping yourself up with your hands and feet. Move or roll it around until you find a tender point and pause. The muscle will release under the pressure allowing you to put it to work in the remainder of your workout.



Stretch the hip flexors...
One of the main reason many peoples bottom musculature switch off is due to the tightness through the hip flexors. When the hip flexors become tight they alter the way the muscles in your bottom work. By stretching and inhibiting the hip flexors you allow for the muscles in your butt to begin working again.

The best way and simplest way I have found to stretch your hip flexors is by using a Warrior Stretch. To perform the warrior stretch place one knee on a mat and take a big step forward. Clasp and extend your hand above your head and drive your hips forward. You should feel this through the front of your thigh. Hold this for between 30 and 60 seconds on each leg for best results.



Do the spiderman...
Now, the muscle on the front of your leg are more than likely very tight and so will need a bit more than just one stretch. A great exercise I have found to develop mobility through the front of your leg (and consequently allow the muscles in the bottom to work) is a spiderman. An exercise that forces you to open up the hip flexors in the front of the leg, the spidie (as it is affectionally known at bootcamp) is performed in press up position doing what for all intense and purposes is a lunge. Check out this video for how it is done. http://www.youtube.com/user/SteveKeyPT#p/u/19/3lmqDfSADKQ

Get your bridge on...
One of the simplest most effective ways to create the ‘two eggs in a hanky’ effect is to get your bridge on. The prime mover in your bottom - the glute max - is primarily a hip extensor. By lying on your back with your feet underneath your knees, tensing your bottom and pressing your hips to the sky you will have a very effective bridge exercise.



Do some proper exercise...
The steps up until now have been rather gentle. Whilst incredibly effective to really change the shape of your bottom I would suggest exercise that extend the hips such as squats and lunges. To sculpt and tone adding an element of power or intensity to them by adding a jump too. Squat jumps or split jumps are incredibly tough and incredibly effective. One of my other favorite ways of targeting this area of the body is by sprinting. Different to running, sprinting involves a huge amount of hip extension and can really get you the kind of bottom that is pleasing to the eye.

So there you have it, five steps to building a better bottom! Remember, have a better bottom is not all about looking good, it is an important remedy for back and knee pain, is essential for improving core function and can lead to a great performance in sport.

Am I Too Old To Shop In Jack Wills?

Last week I dragged my very pregnant wife (39wks) up the cobbled streets of Guildford to buy some stuff I neither needed or wanted. Isn’t that what shopping is all about?!

One of the shops we ventured into was Jack Wills. For those not in the know - Jack Wills is a trendy shop where the stuff, albeit really good quality, is really overpriced.

After buying a hooded jumper and making our way out EJ asked the question.

‘Did you notice anything about anyone else in that shop?’

She has told me before how she feels about me buying stuff in there.

She followed this up with a line that was cutting.

‘The older people you saw in there weren’t buying stuff for themselves you know.’

Ouch.

I asked ‘what are you trying to say?’

To which she smirked.

She is evil.

Girly Hormones...

I realize I’m going out on a limb here.

I understand there is a strong chance I will get shot down.

Being a man talking about womens’ hormones I realize I’m on a hiding to nothing.

I never fully understood the implications of this until I took part in a the Marbella Six Pack Challenge just a few weeks ago.

During the challenge (to get a six-pack in six weeks) some incredibly fit and healthy girls ended up struggling due to ‘womens problems.’

Of course I’ve been ‘aware’ of it. Hell, I’ve been on the wrong end of it enough!

Cramps... Bloating... Crying for no reason... I’ve seen it all.

I’ve worked with hundreds if not thousands of women, but before the six-pack challenge I attributed many hormonal issues my clients (and the other women in my life) experienced on bad dietary choices and a hectic lifestyle (sleep, stress, etc).

I obviously recognized the incredible power of hormones and how they can affect people in different ways and I understood how one week for no good reason a client who was 100% compliant on a diet plan would gain between three and five pounds instead of losing weight. I understood at certain times of the month my clients would experience insatiable cravings for food and despite being good would experience a bloated distended stomach that would lead to the understandable despair. And, trust me, I was very much aware of the mood swings!

This being said these things, albeit unfair, are kinda just the way life is and if being a female who wants to fit in your skinny jeans, a little black dress or just be comfortable in yourself is an aspiration, you will have to either get on with it or, the preferred option (and the goal of this post...) learn to understand it a bit better and have a strategy to combat it.

[cue women spitting feathers]

Guys - Please don’t click away now - there is actually something for everyone in this post - if you are a guy reading this can really help. Understanding the different stages of a woman's cycle can help you understand when it might be ok to leave a bowl on the side instead of putting it in the dishwasher, or when you need to go the extra mile and hang your towel up after a shower instead of leaving it on the floor!

What the hell does a guy understand about this sort of stuff anyway?

Good question.

I have been told by many female clients they enjoy training with me because I understand them and have a good understanding of them (EJ will definitely disagree with this!) Perhaps the reason they feel this way is that apply the fundamental rules of human interaction and allow them to tell me how they feel, and one of the perks of being incredibly well read is that once they have told me how they feel I can respond reassuringly with detailed explanation about why they feel the way they do. (Hint for guys - don’t just skip the listening bit and go straight to the solution! Women like to be listened to...)

So lets cut to the chase. During the month your body changes. Some women are more affected than others. Bloating, mood swings and cravings - you need to understand you can minimize the affect these have by eating a clean diet, cutting down the stress and getting to bed on time.

This being said this can have its limitations. So how can you make the most of your training and diet to get the best results?

A typical cycle should last 28 days (can often be erratic and may be as short as 18 or as long as 40) if you pay attention, document changes or develop intuition you will begin to recognize certain familiar symptoms become consistent with it. From this you can start to plan your training and diet around it.

During the first one to five days of your menstrual cycle (The Period Week) you may feel cramps and generally low energy. During this time your body will produce less serotonin (The Happy Chemical) which can make you feel down in the dumps. Exercising at this time will be a good thing - even if you don’t feel like it - because exercise is a great way to boost serotonin naturally. Even if your workout feels harder than usual my general recommendation is to persevere because anecdotal evidence suggests you will feel better for doing it. You will be unlikely to set any records in the gym this week whilst battling fatigue and feeling achey so don’t let this frustrate you.

However, every cloud has a silver lining.... During this time you should take advantage as in theory your body is more susceptible to burning fat. Research suggests that due to the effects of estrogen and progesterone your body will metabolize carbohydrates differently. It is for this reason it reduces serotonin. By reducing serotonin your body will crave carbohydrates (hence the reason they are comfort foods) to burn instead of fat. If fat loss (or health in general) is your goal you must avoid these foods (bread and chocolate!) at these times and continue to exercise as it will reap its rewards. You can actually burn more fat than usual at this time!

From days six to twenty (the day after your period ends) is your time to shine. Your hormones are in the best possible shape and you need to take advantage of this in the gym. Dig deep in the gym and work hard because during this two-week window your body will be able to do more repetitions, lift more weight or work a bit harder. Challenge yourself during this time because you should feel your best and most stable at this time of the month - its a great time to develop fitness.

Again - for fear of being shot down - I understand that symptoms vary hugely between women. Some women will feel symptoms of PMS as early as day 14, when they will experience a surge of estrogen during ovulation, but most don’t suffer this fate until day 21. Therefore you should make the most of no cravings and more balanced energy at this time and push yourself in the gym and eat a clean healthy diet.

The third and final stage of the cycle - The PMS Week - usually starts from day 21 through to day 28. During this time you might suffer from all manner of adverse symptoms such as fatigue and cramping to body aches and uncontrollable cravings. Please note after following my diet and exercise plans I have had numerous reports from the women that they have seen many of these symptoms subside. This, I realize, will be little comfort for the ladies reading this who for no apparent reason have woken up in this time of her cycle tired, bloated and irritable with a huge spot on her face!

During this time you are likely to bloat. It is not uncommon for your body to retain water and so if the scale is your only measure of success you will have stuck to the healthy eating plan and prescribed exercise and you instead of losing weight you would of possibly gained a couple of pounds! This is another reason why weight alone is not the best measure of success. It is during this time many women get frustrated and quit.

I recognize when you are feeling low you might not want to exercise but (unsurprisingly!) my recommendation is to do it. During this time it will be easy to find an excuse - your breasts hurt, you have a headache, your joints are more lax and have a higher risk of injury - but please - stick to the plan. During the last week of your cycle, just like in the first, you have a greater propensity to burn fat. Therefore, despite not feeling like it, this is a great time to train.

Professional athletes (both men and women) actually periodize training into four week blocks to develop fitness. During this time they will have two or three weeks of high intensity when they strive to improve fitness and a week of slightly less intensity when they look to recover and regenerate. I encourage you to do the same. When you are feeling low you cannot expect to put forward your best effort. However, exercising slightly less intensely will still reap rewards.

You must not be weighed down by the scales because as you can see from your monthly cycle your weight will fluctuate from week to week. If weight loss is your goal charting it over a longer period of time (say 2-3 months) can offer you a better perspective. Providing its going in the right direction overall the slight weekly fluctuations will not matter.

It should offer comfort for those effected to know that research indicates menstrual symptoms diminish significantly after women follow a fitness training plan. This is because storing body fat (and the opposite - getting fitter) changes your hormone balance. Those that are unfit and eating an unhealthy diet will find themselves at the mercy of estrogen - a fat storing hormone - this is responsible for many adverse symptoms. By following a regular exercise routine you can have better control of hormones and less adverse symptoms.

Aside from the obvious advice of eating healthy and exercise what other pearls of wisdom do I have for you?!

Following a healthy eating plan (rather than a calorie controlled diet like slimming world or weight watchers) will mean you get your blood sugars back into balance. This will free you from cravings. However, I realize when your ‘friend’ comes to visit this all changes. Due to the different hormones at play you will likely experience cravings. Therefore rather than hit self-destruct and eat your way into the stretchy pants try planning a cheat meal. Just one delicious meal (with dessert!) will give you something to work towards and stop you eating everything you get your hands on.

Try drinking a little more water - this will reduce the effects of bloating and and support your kidneys. This will help flush away the toxins that give you the distended stomach.

Try eating more frequently - eating smaller meals more frequently assist in stabilizing blood sugar and might prevent some of the grumpiness (maybe...).

Being armed with a bit more information can legitimize your monthly battle. Much of what I’m asking you to do goes against your natural instincts and despite feeling bad get some exercise and continue to eat healthily. I realize for some this might be a bit too much. They will perhaps think I’m a jack-ass for even suggesting it... I’m a guy what do I know anyway!

For those people I’m sorry - you are not in the right place for me to help you at the moment. However, for those that are ready I prosper the last bit of advice and say decide your end goal (your motivation - what jeans/dress do you want to fit into? Do you want to run a 10k? Do you just want to feel your best?) maintain your focus and stick to your plan and you will be rewarded with the bodyshape you want, freedom from many adverse symptoms and pleasing sense of achievement.

For guys that have got this far - congratulations - you now have a better understanding of what these girls go through but please note - we are fighting a losing battle. I might understand this stuff but it makes no difference. Today I put my bowl in the dishwasher and hung up my towel and EJ still hates me... :-)

Ultimate Fat Loss: Methods Vs. Principles

Methods are many,
Principles are few,
Methods are always changing,
Principles never do.

One thing that makes my fitness business better than most is that I always apply what I consider to be the 'unquestionable truths'. A term I have stolen from a friend of mine Dax Moy - the 'unquestionable truths' quite simply refer to aspects of fat-loss and fitness that will never change. They are principles.

The above quote adapted from Ralph Waldo Emerson highlights the mantra I've been working too the last few years.

The application of principles can mean the difference between sustained healthy and fast weight loss and eliminate the guesswork from exercise and nutrition.

What is a method? Methods are many. For example in nutrition they are things like high carb, low carb, high fat, low fat, counting calories, wave dieting and the like. You know they are methods because they are always changing depending on the fashion or latest 'scientific' discoveries.In fitness these are modalities such as running, body pump, bootcamp or pilates. They might share a similar goal but the journey is very different.

Principles are different. Despite latest research or fashion these will never change. Hence they are unquestionable truths. The human body fundamentally has not changed in the last several million years and if we took a step back and had a look from afar we all know intuitively what makes it tick.

Principles of nutrition are best summed up by Michael Pollan in his book In Defence Of Food when he said 'Eat food. Not too much. Mostly plants.' On analysis this can be summed up as avoid or eliminate processed foods, alcohol and sugar. There is a pretty conclusive case to do this. A healthy diet does not involve counting calories or points or having read or green days but not being greedy. And eating a largely plant-based diet is difficult to disagree with (I'm not suggesting becoming a vegetarian!!)

For exercise (or movement - which is essentially what exercise is!) this is a little more complex. You need to understand the fundamentals of human movement - these are beyond the scope of a simple blog post. However, as a general rule by progressively overloading (doing a little bit more) and rest (managing rest to regenerate your body) you can develop both health and fitness.

I have decided the principles I use day-to-day with my clients from extensive reading and research. I combine these with a variety of methods for the best results.

For example if fat-loss was a clients goal I might combine my principles of nutrition with a low-carb calorie controlled diet. This maintains that my approach is both healthy and effective. My principles of exercise might dictate I use a kettlebell, soft-tissue release or yoga to stimulate a fat-burning response.

You can see how using a combination of methods, with underlying principles leads to FAST and SUSTAINABLE results.

Perhaps if you were considering getting fit you might do the same.

Are YOU Wasting Time In The Gym?

You want to get in the best shape of your life and exercise is your modality. Smart choice. But beware just turning up and doing is no longer an option. You should really consider the principles of training before you begin...

Specificity - Will your choice of training get you your desired result? We all know that to run a marathon we need to run a bit (understatement or what?!) but think about it, if fat loss is your goal and you turn up to a class each week and nobody is either in good shape or changes shape you might need to reconsider, right? The same can be said for sports specific training too. If you wanted to get fitter to play rugby, tennis, squash, football or any other sport for that matter you need (to a certain extent) mimic the energy demands, actions and requirements of that sport. Doing a 40 minute run three times per week will not help a prop forward in rugby, right? They might get to the scrum first but they will be owned by the 40 stone unit pushing against them!

Progression - Are you getting better? In the last couple of months I have trained a couple of people who have attended the same step class every week for the last 10 years. Whilst I admire the dedication they have actually got fatter doing it. Why? They have worked at the same tempo, with the same tiny hand weights, with the step at the same height since day one. The class might work up a sweat but they are not making progress. Dare I say it where is there to go? There is only so many variations you can make in a step class. Again, if exercise is your modality, choose carefully. Do the step class but unless you are deliberate and make it more difficult you will not continue to see results. Don’t think I’m bitching about step - the same can be said for the guy who follows the same gym routine for months/years without changing it. Increase a weight, increase the reps, reduce the recovery, go quicker, put the step up but make sure you’re progressing.

Adaption - linked to progression - adaption is quite simply how your body reacts to the demands you place on it. Your body is intuitive and becomes better at what you do. Too long doing the same thing and the benefits will reduce. Hence the reason when starting any (good) new exercise plan you will within a few weeks experience great results. If you have had the misfortune of going spinning for any extended period of time you will quite honestly see people get fatter on the bike. Their body has adapted to the bike, they are moving at a similar tempo, for the same duration. I counter this at bootcamp by doing something different every time and with my one-to-one clients by varying there plan every four weeks. Aside from anything else it’s great for enjoyment and motivation.

Overload - I have written enough about the most efficient methods for fat loss recently but if turning up to a low-intensity fitness class and going through the motions is what you are doing, perhaps its time to reconsider? I’m not saying you have to work your ass off every time you exercise - sometimes the opposite is true - BUT if you want results regardless of your goal you will have to progressively overload your body. If you are comfortable doing what you are doing then theres a good chance you are not following this principle. Challenge yourself in your choice of exercise and you will soon see improvement.

Rest - people tend to go either way with exercise. Many will not challenge themselves whilst others will do too much. You only get the benefits from exercise when you rest and recover. You can stimulate this by doing stuff like eating a healthy diet, getting to bed on time, etc. But don’t overlook this foundation principle of fat-loss, fitness and health in general. How much time have you spent recently in complete silence? I mean COMPLETE silence. No t.v., no book, no wiring sound from the boiler... We are in a permanent state of fight or flight. Try taking five minutes to just be. It’s bloody hard work! When you do this though (and it might take practice) your body will regenerate faster and you will see the benefits of your hard work in the gym, in the class or pounding the streets.

Reversability - there is a fine line between resting and being a lazy bitch! Sitting on your ass can only be good for you for so long! Unfortunately the principle of reversability dictates if you don’t use it you lose it. Hence the reason the results you get from exercise can be quickly undone in just a few weeks. This is why doing something between three and five times per week is important. Never fear, if you are out of training at the moment your muscle has a certain amount of memory. If you have been fit before you can quickly get back into it.

Enjoyment - Possibly the most important factor - we tend to do what we enjoy?! There is a ton of different exercise modalities to choose from - as I have said before each has its pro’s and cons so choose wisely - but you MUST enjoy or get a certain amount of satisfaction from it. I can tell by the smiling faces at the end of bootcamp or a personal training session if I’m doing something right. If you don’t enjoy it or begrudgingly visit the gym chances are you will not get your desired result anyway. Bringing a smile and energy to whatever you do will generally speaking allow your body to work best!

Apply these principles to your training plan and see the results...

Key-Dogg's Rules

Do you think I follow a diet plan all the time? No.

I do have general principles I follow but I LOVE food.

I LOVE the taste. I LOVE the smell. I LOVE the texture.

One of the ways I manage to not eat myself to the size of a bus is by setting myself rules or guidelines to follow.

I am not strict all the time (although I do eat healthier than most?!) and some times I get a bit carried away and end up having a bad week.

I recognise the bad weeks sometimes add up. After a couple of bad weeks I reign it in and am really strict and get myself back on track.

This being said here are the general principles I follow…

Everyday I drink a minimum of 1.5L of Evian Water

Research shows its cleaner than tap water. Also being in a bottle I can measure my consumption. You might be thinking thats less than the 2L recommendation. This is true, but I ALWAYS make sure I drink two mugs of warm water first thing in the morning (from the kettle so not my allotted litre and a half), I also drink a couple of cups of herbal tea throughout the day (normally tulsi, peppermint or liquorice and cinnamon). This helps flush out my system of any toxins. I do like a cup of coffee and limit myself to two a day (this is normally where I fall off the wagon!!) always before 12 and ONLY when I drink enough water to flush it out.

I ALWAYS eat five vegetables every day

I snack on raw carrots and celery with hummus. Try to eat a green leafy salad with avocado and tomato (I know its a fruit technically!) at lunch. And I always have either roasted, stir fried of boiled veg in the evening. The evidence is clear and substantial - eating vegetables is for cool people. Everyday I endeavour to smash my five-a-day (vegetables NOT fruit!) I always feel better when I eat vegetables regardless of what other naughty stuff creeps in my diet.

Eat protein at EVERY meal

Eggs for breakfast. Trout fillets, king prawns or salmon fillet at lunch. And lamb chops, chicken, steak or tuna steak for tea. Eating a little bit of protein at each meal balances my blood sugar. I don't avoid vegetarian foods - I'm not so ignorant to see some of the benefits of a vegetarian diet, BUT by eating a bit more protein I feel more balanced.

Avoid pasta and bread

There is a reason many italian women are bottom heavy in older age. These are both energy dense and nutrient poor. This means they are high in calories and low in vitamins and minerals. Heavily processed and full of wheat these are really not good for anyone. Besides if I'm gonna eat something unhealthy its gonna be worth it…

Love the fat

I realised a long time ago scoffing fat was good for me. everyday at pretty much every meal I strive to eat some. Fish oils supplement, olive oil on my salad, coconut oil in teas and to be cooked with. Eating fat keeps my metabolism high and increases my satiety (satisfaction derived from food). It's nothing to do with exercise - every cells in your body is composed of fat - if you want your body to work efficiently you NEED it.


These are just five simple habits I use to keep me lean. I'm not a big fan of moderation. I think the term moderation can hide all manner of sins. I simply stick to my rules and try to pick and choose when I cheat - this way I can keep everything in balance. Have a go at writing some rules and see how you go.