Dre Fitness

May 1, 2015

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Where do the best Glutes come from and how to achieve hip success

Hips are key to a lifetime of movement and mobility

Bottom. Backside. Glutes.

Center of the action

This article is all about the posterior chain. Hips to the ankles. The development of your rear down.

Glute activation

Lying on your back, hips into the air.

That’s something you could do everyday to enhance the benefits of squatting.

Squats

Getting stronger here will help you become more powerful getting out of the bottom of a heavy squat.

Women should aim for a 40+ lbs db

The muscle fibers are stimulated and the resulting glute hypertrophy will be noticed by your snapchat followers.

Progression: must become stronger or more efficient in measures of fitness

Here is some situation:

A woman exerciser has been using the same 25 lb dumbbells for every time she worked out squats. That booty gonna stay that way. If they are okay with it then fine.

It’s important to realize that the best glutes come from being subjected to progressively heavy forces throughout a range of motion.

Here are a few tips for progression:

1. Tempo: If you have no choice but to use the same weight as last time, then you can use tempo for progression. For each rep, lower yourself down slowly for a count of three seconds, then squat up as fast as you can. Do as many reps as you can in a minute.

2. Plyometric: Again, if you have no choice but to use the same weight as last time, now try jumping with it.

Weighted plyometric

3. Different squat variation: no need to always do two legged squats. Variation helps with progression by getting stronger throughout more diverse range of motion.

4. Go heavier. That simple, go heavier than you’ve ever gone before. Aim for personal bests often.

5. Do more. Sometimes you can’t go heavier. Then do more, either do more reps or more sets or some way of increasing volume over last time.

You recover well by eating well and resting. Then You Go Enjoy your GAINS!

How did you find this glutes article?

Well thank you for reading and stay tuned…

Fitness

April 6, 2015April 6, 2015

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Take Care for fitness and fat loss

Do you take good care of yourself?

Well you either do you or don’t. Because actions are more valuable than words.

Some tips for self-care include:

Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol.

Practice good hygiene.

See friends to build your sense of belonging.

Try to do something you enjoy every day.

This is where the performance goals in fitness play in

If you truly want to get the leanest body you’ve ever had, you have to get better. Stronger perhaps, faster, or more skilled. Muscular endurance and recovery time.

Med ball push up

You force the body to change. Becoming faster or more skilled at controlling heavy resistance are key to training the body properly. Progression is everything.

We could all do a little better

It’s good to have support around you. Celebrate healthy attitudes and reward the pursuit of fitness for life, longevity, and anything you’ve ever worked for.

Recovery activities will help you do more sooner

How does one manage the stress of life? I think about the meaning of it, what the message represents. When in doubt, exercise self-care.

March 31, 2015

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Strength, power, and endurance gains for fat loss and fitness lifestyle

The key is progression

Progressive resistance is the foundation of effective training. We must endure heavier forces. This is how we turn on the metabolic super fat burning furnace!

Strength training with progressive resistance boosts hormones

Lots of people want more and fitness is part of the solution. Healthy people should do 3-4 times per week of moderate to high intensity exercise. Focused people may work out all the time.

Some things you can do everyday

Examples of progressive resistance

1. Going heavier on exercise than ever before

2. Doing more reps with your previous personal record weight than before

3. Running forward at faster speeds than ever before whether on the treadmill our outside

4. Run the same speed and at a higher incline than ever before

5. Do any of the above and repeat three times

Rest and recover

Lean proteins and antioxidants with high fiber and water consumption.

Holding the plank position strengthens the core along with muscles even the calves get stronger and may help prevent shin splints

Get lean with performance goals

Become STRONGER.

Stay tuned…

Fitness Sports & Athletics

March 23, 2015March 24, 2015

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Orangetheory Fitness attacks the Big Climb 2015, fights blood cancers

The Big Climb is about Elevation

You must rise up. To rise up is to fight against cancer and there are many ways to do this.

Incline and vertical training for fat loss

There is something I can be passionate about for rising up. Working your way up the pull of gravity is key to the disease prevention lifestyle.

Disease prevention with incline training

Fat loss, muscle tone, and improved cardiovascular health can be achieved through a moderate-to-high intensity training regimen with fresh nutrition.

That’s why I captained the Big Climb 2015 Seattle team

Team Orangetheory Fitness Seattle at the Big Climb 2015

The above picture was moments away from the starting stairwell to go up 69 stories in Seattle’s Columbia Tower.

A gray day won’t stop us now

Getting to the top is the inherent value, if the view is decent then bonus

Getting to the top is inherent in value, if the view was amazing then it would just be excess

Make it to the top!

Here is Seattle in all of its spring glory, I was happy to be catching my breath with this in sight

Here is Seattle on an inevitable day with the gray and I have sweat through my shirt just now

Congrats to the finishers

Woo feels good to finish! Rachel and Julianne celebrate

Feels good now! Julianne and Rachel celebrating Big Climb 2015 achievement

Looking over the Puget Sound and downtown Seattle, Queen Anne, and Magnolia

Not one of Seattle's finest days when it comes to views but still enough to appreciate

Take in the view and then let’s go eat something

Thoughts about the Climb 2015

This fundraising effort was rife with support from many individuals. I appreciate you all for that, and for being here reading this. Here are a few thoughts I have about the Big Climb 2015

Your heart is the most important muscle and you should eat to support it
When I consume a beetroot, carrot, kale juice, it’s because I feel like it helps me breathe better
Breath in through the nose, out through the mouth
Use your upper body and core strength to pull yourself up and to push through the turns
Core strength improves with progressive resistance training
Pump yourself up and do what it takes even if it means some self talk!
Do it again for next year

Our team will continue on. We celebrated at a Sunday Happy Hour downtown and then walked home thanks to our city dwelling lifestyles.

Later that day

The spring day in Seattle departed with rays through lingering levels of moisture

Thank you for reading and stay tuned

Nutrition Orangetheory Fitness Seattle Orangetheory Seattle Physical Fitness by Dre Sports & Athletics

March 21, 2015March 21, 2015

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Self Esteem and Body Image for Fitness and Fat Loss

Do you get confidence from having a great body?

The answer to this question isn’t clear for many of us, even people who most of us would perceive to exude both grace and beauty.

Body image is complex

Take a moment to reflect on your thought process on your body currently. Do you find yourself often thinking how it needs to be different or are you thinking about what your body is capable of?

“I stay active, it’s what I do.”

It goes back to performance goals vs. aesthetic goals. People who make fitness part of their lifestyle are those who enjoy feeling improved performance. You realize that you’ll never look like anybody else because your body is unique. Gain strength, both inner and outer.

Self esteem linked to action

You can be confident in your abilities, but if you don’t take the right action then you might still suffer consequences of esteem.

This is why performance goals reign supreme in fitness and will leave you feeling good about yourself. All fitness levels will be able to improve upon some parameter of physical fitness by improving strength through a healthy range of motion.