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Do You Have Lazy Butt Syndrome? How To Lift Those Gluts Quick-Smart

I don’t do a whole lot of blogging on corrective exercise. As much as I love correct training and functional exercise, most of what I write is nutrition, lifestyle and mind-set based – these areas are my passion.

But occasionally there’s an exercise related topic which I simply MUST write about, because it’s just that important.

And today what I want to talk about, what I’d love to get a grip on, is your booty. Metaphorically speaking, of course.

Did you know –

  • The gluteus maximus (that’s your main butt muscle) is the largest muscle in your body?
  • It is used in both standing and walking but is most important as a powerful mover of your hip when you are straightening up from a bent-over position or from sitting down?
  • Your butt is considered by many experts to be one of the most important parts of your core?
  • Even if you regularly perform lower-body exercise (such as squats and lunges) you may not be working your butt?

How To Tighten, Tone And Perk Up Your Biggest Asset

Your butt, by nature, is a lazy animal. No, I haven’t been spying on you, and I’m not referring to that night last week when you sat on the couch for hours watching rubbish and eating worse. The truth is that your gluts love to work and they love being perky, but they need a little coaxing. But unless you are lucky enough to be genetically perfect or have never engaged in sit-down work, incorrect exercise technique, poor eating habits, or the occasional case of the i-can’t-be-bothered’s, well then it’s more than likely that you’ve got a case of lazy-ass on your hands.

Your bum should be the driver of many of your most important movements, not an unwelcome passenger on your Body Incredible journey. Here’s how to get that butt of yours not only working at 100% plus, but looking tip-top from the top-down and the bottom-up:

  • Squeeze it. Sounds simple, almost stupid, but unless you actively ‘engage’ (squeeze) your booty than you haven’t really got much of a chance. Whenever you climb up stairs, run, bend and lift, squat, lunge, heck whenever you get out of your chair, squeeze your butt! The simplest solutions are often the most effective. I like to tell my clients to imagine they’ve a hundred dollar bill between their butt-cheeks. You drop it, you lose it!
  • Complete your squats and lunges. I’ve watched thousands of people workout, and there’s one common theme. Most people are lazy. Don’t be one of them. Whenever you perform a lower body exercise, complete the movement. This means that you need to come to a full standing position between each rep. As you stand up from your squat or lunge, be sure to push your hip forward and – you guessed it – squeeze your butt.
  • Be specific. If you have a lazy butt then you might need to be a little strict with it. While squats and lunges are two of the best booty-toning exercises, you may need to do a little groundwork in order to get your gluts ‘firing’. What do I mean by this? If your butt (or any muscle) has become lazy then it needs to be re-trained. Here is one of the best corrective movements to re-activate your gluts (this exercise also works your core, your back, and your arms!)

Step One: I’m holding a lightly weighted cable in my right hand.

Step Two: As I pull the weight back my same side leg comes up.

To activate my left glute I lock out that leg, engage the thigh muscles, push my hip forward and squeeze my butt. Perform 2-3 groups of 12 repetitions on each side. Be sure to maintain upright posture and keep your tummy muscles lightly pulled in. This movement can be done without weight, or with a very small dumbell. Believe me – you WILL feel this, and after several weeks of performing glute specific exercise you’ll notice your butt working in other movements where previously you may have only felt your knees or leg muscles.

  • Massage and release work: muscles that are facilitated (overly tight, holding knots, toxins or other tension) cannot and will not work properly. If you suffer from tight or sore hips, a tight lower back or hamstrings, or just don’t ‘feel’ your butt working, then you probably have a large percentage of unused butt muscle. A good sports masseuse, osteopath or myofascial specialist can release knots in your muscles and allow them to work to their full capacity again.

Sounds like a lot of attention all paid to one muscle, doesn’t it? On the other hand, do you really want to let your butt become softer, saggier and less sexy with each passing year when a little attention of the right kind could have it not only supporting your hips, back and core effectively, but looking hot and perky?

Duh, right. What are you waiting for – get squeezing!

Life is Now. Press Play.

Kat

Link Love

I’ve decided to copy a great idea from Mark’s Daily Apple and send out my favorite links each week. So here goes –

  • Zen to Fitness wrote a great article on The Importance Of Sleep. This is one of the best pieces I have read all year, and so relevant to many of you with busy and stressful lives.
  • I’ve recently subscribed to sixwise on the recommendation of a fellow CHEK trainer. In my first newsletter I noticed an excellent piece on ‘Why Some People Never Get Tired’
  • Dr Michael Eades wrote yet another well-researched piece (I honestly don’t know how this man finds the time, he must never sleep!) this time on the truth about High-Fructose Corn Syrup. Truly crucial reading to those who want to better understand their health and why conventional nutritional advice is NOT the answer.

Isagenix Australia Testimonial Of The Week

Well…at long last. As a chiropractor with a long time interest in health and wellbeing, I have regularly done fasting and cleansing programs over the last 30 years.  Nutritional advice has been a component of my patient management during this time.

Eating correctly and at the right times has always been a challenge for myself as I live a very busy lifestyle and absolutely love food.

Over the last few years I have realised that my lifestyle had created a pattern of eating a late final meal of the day as I work late most evenings. I guess I am lucky that going to bed with a full stomach never affected sound sleep, but it definitely had an effect on weight management.

Recently I was introduced to Isagenix by Jo and Kat and my first interest was the use of these products as a detoxification. I found that by having a shake for a morning meal, I had much more strength and endurance in my morning yoga practice. Then by lunch time I was ready for a larger meal and began to eat more of a main meal at midday.

Then in the evening I found I was easily satisfied with a second shake most days and if I was a bit more hungry, I was happy enough with a small light meal of salad or fruit.

These products have helped me strengthen my yoga practice early in the day and have quite easily helped me break the habit of feeling the need to eat a full meal late at night just before going to bed.

Oh, yes, I have also shed about 4 kilos without really thinking about it.  At my age of 62, I am certainly feeling vital and ready to try and keep up with all the younger students in our yoga studio!

Dr. Michael Houghton

Director
www.bikramyogafitzroy.com.au

Chiropractor
B.App.Sc. (chiropractic)
B.A. (psychology)
www.backintohealth.com.au

P.S. I have something super special for you to begin RIGHT NOW!

21 DAY LEAN IT UP CHALLENGE!!

Want to Shed Some Extra Layers Fast and Reveal Your ‘New’ Best, You? Join my Lean It Up Challenge and Receive 21 Days of Meal Plans, Workout Guides, Motivation and Support to Help You Create the Body You Want – Fast!

If you’ve been struggling to form a consistent habit and get results or if you can’t shake that annoying last few kilos, then you NEED to be on this program. You will shape up FAST! It’s pretty simple. And the truth is you DO pretty much know what you should be doing, but that doesn’t mean you’re doing it!

I want to give you the kick up the butt you need to get revved up and organised about peeling off the extra layers in a way that is sane, healthy and gets results! The Lean It Up Challenge is based on the exact nutrition and training that I’ll personally follow when I need to get photo-shoot read!

So trust me when I say that this system works!

A snapshot of what my clients have to say!

"Thank you, thank you, thank you!  I lost 10cm in Week One! - Katrina Tuscano

Holy moly! That first day workout makes me sweat more than my balance & combat classes combined. Awesome work!  So far loving it!  U rock Kat! - Chason Gripton

READY GORGEOUS?!

Let's lean it up!

Life is Now. Press Play.

Kat x

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

GRAB YOUR SPOT NOW, ONE TIME ONLY! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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3 Comments

  1. Deborah says:

    I can’t visualize this part, “To activate my left glute I lock out that leg, engage the thigh muscles, push my hip forward and squeeze my butt.”

    Is this happening during step two? Does “lock out that leg” actually mean the leg should be extended after bringing it in?

    Great blog!

    1. Kat says:

      Thanks Deborah!
      What I mean by that is (yes, in Step 2), you need to completely lock out the standing leg. This means pushing the knee back all the way, which is safe to do as long as you contract your quad. Try standing on one leg now and you’ll see what I mean. The next part is simply driving the front of your hip forward (just under the hip-bone), and squeezing the butt.
      Hope that helps!

  2. I also agree with the comment above. Cheers!

Comments are closed.

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