Great Glute Challenge Day 5

By TrainerJai in Core Restore, Exercise, Fit Family, Fitness, Muscle Tone & Building

Yowsa!

Hips on Fire!

The good news is that you are Day 5. It will be tough and for some of you a full lower body workout! For others, it may be a good crosstraining workout for your other methods of training that find you constantly in flexion (running, squatting, sitting, etc).

Remember to do 30 seconds of cardio, Day 1, 30 more seconds of cardio, Day 2, 30 seconds cardio, Day 3, 30 seconds cardio, Day 4, 30 seconds of cardio, and FINALLY Great Glute Challenge Day 5!!

Don’t worry….Day 6 finds you back to just one exercise to do! Whew. A “reset” button…….

Still need the PDF to keep track of how you are doing? Get it here:

Great Glute Challenge PDF

Tag me on Instagram, Facebook, or Twitter with #GreatGluteChallenge

Rock On,

Trainer Jai

Tags: Glutes, great glute challenge

Trainer Jai

4 days ago

Trainer Jai shared a post.

I guess Queen had it right. Fat - bottomed girls, rejoice! ... See MoreSee Less

Why a loss of the 'junk in your trunk' (Gluteofemoral fat) could be signposting a move to less efficient metabolism....interesting read.....https://www.ncbi.nlm.nih.gov/pubmed/20065965

View on Facebook

Likes: 0
Shares: 0
Comments: 0

Comment on Facebook

Trainer Jai

5 days ago

Trainer Jai shared a photo.

Yes. All of this. Pelvic floor work needs as much attention, if not more, than Diastasis Recti! ... See MoreSee Less

It’s easy to care about your abs, because it’s mostly attached to aesthetic concerns. It is why I cared initially! . It’s less easy to make adjustments to training on behalf of your pelvic floor, because it’s unseen (well, usually😬), misunderstood and often times, taboo. . Vaginas are not for just sex and childbirth. Pelvic floor function impacts a woman’s life and athleticism. So while diastasis has taken the attention of many *usually* out of misunderstanding/fear (hello pendulum swing), pelvic health is still ignored, until it can’t be; until it’s having to be managed, until women are like “WTF why didn’t I know?!” . Incontinence, pelvic pain and POP deserve just as much awareness, adjustments to training and advocacy as “omg my diastasis.” And “omg my abs are coning.” How about, “omg there’s a baby sitting on my pelvic floor for 9 months. And then it is gonna come out one way or another and that’s a significant event with a TON of uncontrollable variables and implications. Maybe that part of my body is a bit different right now and maybe I can make adjustments to my training to accommodate this demand.” . Women are not fragile. But we are also not invincible. . Exercise selection and intention during pregnancy and postpartum are controllable variables during a chapter filled with a lot of unknowns. There is SO much help, support and small adjustments that have significant carry over. My website (linked in bio) is filled with resources, and there’s pelvic floor physical therapists who want to help you both during pregnancy from a prehab stand point and postpartum rehab, even when you don’t have symptoms, but especially if you do. Your body is different, therefore, things need to be *slightly* different and we can help guide that. . When you tag your friend or coach below, you’re spreading awareness and eliminating the “why didn’t I know!?” sentiment that so many experience.

View on Facebook

Likes: 0
Shares: 0
Comments: 0

Comment on Facebook

Trainer Jai

6 days ago

I've been under the weather lately and last night whatever it is took me down for the count.
I'm working from home this morning to see if I can be upright for more than 10 minutes at a time. Decided some Vitamin D therapy on the deck while I answer clients would be helpful.
Milo and Watson are my constant companions. ... See MoreSee Less