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. Continue reading →
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. Continue reading →
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. 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?!”
I’ll just be the chick over here in the corner with an ice pack on her ass.
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.
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. Continue reading →
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. Continue reading →