Tag Archive | exercise

Review: Strong Curves: A Woman’s Guide to Building a Better Butt and Body by Bret Contreras & Kellie Davis

strong curves

This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility.

Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence.

Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe.

Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.

Note: I really feel conflicted about this book/program so I’ve sat on this review for over a month.

I’ve been weight lifting (dumbbells, kettlebells and barbell) for a little under a year.

At the time I started using the program in this book, my workouts consisted of a “body split.*” On Mondays, Wednesdays and Fridays I worked my lower body and back. On Tuesdays and Thursdays I worked my upper body.
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Life: Injury and How Much it Sucks

So, as I mentioned a few posts ago I injured myself recently.

I pulled or strained either part or the whole upper left glute. Right near my tailbone. It started as a twinge and moved on to PAIN. I think it started a few days prior: I was working out doing hip thrusts as I was at the end of week ten (10) of a twelve (12) week program: Strong Curves: A Woman’s Guide to Building a Better Butt and Body. I will have a review up for this book/program up shortly. This program is focused on women’s aesthetics in general and on the glute muscles in specific while still maintaining strength. Which is what I was looking for.

So, back to my injury. I am not *certain* what exactly happened but while finishing up week 10 (doing hip thrusts, 135 pounds) I got a horrible cramp running from my lower left waistline down to my left knee. I had to put the bar down and stretch and foam roll out the pain for more than five minutes before I could continue. Ouch! At the beginning of week 11 I noticed a twinge in my upper left glute. By the next day when working out it started to become pain. I finished up that workout…barely.
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Life: Did I really just sprain an ass muscle???!?


I feel like a walking disaster area, lol.

I *think* I sprained my upper left glute. *facepalm* How does this crap happen to me???

I hurt my wrist (now wearing a support wrap during workouts).
My left side IT Band has a knot from Hell in it.
My left neck hurts.

And I sprained a frickkin’ ass muscle. Da fuck? I didn’t even know you could do that.

It’s my left side riiight near the tailbone. It hurts every time I clench the muscle and/or I do a squat-like motion.

You can imagine what my 135lb parallel squat felt like this morning. O_o Or the Barbell Hip Thrust. Acck!

My Physical Therapist (PT) wanted to smack me with something, lol. She was like, “You keep hurting yourself with these pelvic thrusts. Why can’t you do something less dangerous like bodyweight bridging or something?!”



No comment.

I’ll just be the chick over here in the corner with an ice pack on her ass.

Now, how am I to heal up this??

Life: Cardio Day (ugggh)

I think I hate cardio.

That’s a horrible thing to say! And it’s not 100% true. I’m a former dancer and (while my technique is non-existent) I still love to dance.

I also run. I enjoy that 1/4 of the time, lol. The other 3/4 of the time I just tell myself I’m enjoying it.

I love swimming and things like that. I’ve done some pretty hard core aerobic-based DVD workouts. I’ve done (a lot! of) Jillian Micheal’s HIIT (High Intensity Interval Training) programs. I even like yoga.

But something about being forced into cardio activities makes me very….bullishly stubborn and irritated.

But I need to do cardio. Cardio is one of the only effective ways to lose weight (vs gaining muscle or getting in shape) and I want to lose some weight!

Yes. I can (and do) lift heavy weights. Currently my squat is stalled at 135 but I expect to hit some other PRs (personal records) in the coming weeks.

But. Cardio.
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Life: Building a Gym – Battling Ropes, Muscle Ropes and Combat Ropes

As part of my home gym I’ve always wanted a set of battle ropes. I’ve been researching them [battle ropes] for a bit of time now.

**NOTE: I consider this “accessorial” equipment. Unless this is part of your regular workout program, something like this can wait until more necessary gym equipment is purchased.**

Battle Ropes are – in very basic – a long and heavy rope (usually anywhere from 30ft to 100ft) that is normally 1.5” – 2.0” thick that is anchored to a point in the rope’s middle. Either end of the rope is used to “battle” by making the rope move in different patterns. These ropes weigh anywhere from 16 pounds to 92 pounds [or more!] and are made from a variety of different natural or synthetic materials. Battle Ropes are generally used to get a challenging combination strength/aerobic workout.
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Life: Building a Home Gym – Recovery

I was racking my brain trying to figure out the best way to discuss the next step in the home gym building process the other day while driving to a physical therapy appointment. And that’s when it hit me: I haven’t discussed Recovery.

Recovery items are so very important when it comes to physical fitness. The reason recovery items are so important? Because you ARE going to hurt yourself. You will be sore, you will be tight, you will hurt. Some of the pain will be the run of the mill DOMS (delayed onset muscle soreness) that everyone gets when working muscles unused to work. Other pain will be PAIN – the pain of actual injury…because you WILL injure yourself. I don’t say this to scare anyone, I say it because it is fact. Any injury sustained could be minor or major – and the recovery time will be based on your physical recovery abilities and what you do while injured.
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Life: Shopping (again) ETSY


Now I’m really tripping…

I saw this on ETSY and I love it.

Cause obviously I have nothing better to do with my money than to buy crap I don’t need. (/sarcasm) Bills?? Ha! I need workout jewelery!

Good Girls Tone, Bad Girls Deadlift

Good Girls Tone, Bad Girls Deadlift

Good Girls Tone, Bad Girls Deadlift

Good Girls Tone, Bad Girls Deadlift

But it would look hot with the “Bad Girls Deadlift” t-shirt I want to get….

Life: Building a Home Gym (Part 1)

I know I’ve mentioned working out before – I typically try to workout about five (5) days a week. I do have a regular gym membership (Gold’s Gym) but that is mostly a waste of money as I hardly ever go.

Why not? Because I am building a home gym. I despise my local Gold’s Gym. The place is small and extremely crowded. There are exercise machines galore but the free weight section is pathetic. I always feel extra uncomfortable in this gym and I get sick of the fact that the gym employees know less about their options than my dog does.

So I decided to build a gym in my home. No more driving out of my way only to have to drive back home sweaty and tired. No more fighting for equipment. No more being unable to squat because the “bros” are all curling in the fucking squat rack!!!!!*
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My morning workout – uugggh!

I just had the worst morning workout in…weeks! I’m feeling tired and slightly groggy…and I’m already on my second cup of coffee.

It all started with my husband (don’t they all???!).

My normal routine goes like this:

-Get up
-Drag my tired carcass into workout clothes
-Walk the dog
-Feed the dog
-Morning workout
-short stretch and foam rolling
-Shower, dress and leave for work

My husband and I have different morning schedules so he’s normally doing his own thing in the morning. Meaning that all of that happens without me talking to him except a few words here and there. My mornings are mostly silent (comments to the dog don’t count) and I don’t even listen to music when I workout.

But today hubby has the day off of work. And he decided to workout with me. Uggh.

I feel that people have…different sense of urgency when they have somewhere to go/something to do. They move faster, more cognizant of time. But all that gets taken away if the person knows they have nothing to do/nowhere to go.
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