Tag Archive for hip thrusts

Recap: The Fitness Summit 2016

An incredible weekend of learning and shenanigans has come to a close and I can’t wait until I have the energy to start processing it all (because I think I slept a combined 7 hours in 3 days -_-).

Thursday night, my friend and I flew out to Kansas City to attend The Fitness Summit. I’d never been before, but have heard great things about it. I have been craving some new learning experiences and since this meant I also got to travel to another city, this seemed like the perfect event.

Some of the presenters I was very familiar with and some were brand new. I walked away with a new perspective, tons of new information that I can apply to training my own clients, and new friends. Here are some of the recaps:

Tony Gentilcore

…went over the Deadlift. This was one of the presentations I was most looking forward to, since deadlifts are one of my favorite exercises. He not only went over technique and deciphering the type of deadlift that a client should perform based on where they are at physically, but also showed us some really awesome practical modifications to get clients to reign in their form and get their bodies to learn the proper patterns of the deadlift. I easily have 5-7 new deadlift modifications in my toolbox and I can’t wait to use them with my clients.

This article highlights most of the “hip hinge badassery” as Tony calls it.

TonyGentilcoreHipHinge copy

Source: Tony Gentilcore

Why this was so helpful: The deadlift is such a great movement because of the recruitment of so many muscle groups. Because of this, many people have a hard time following all of the cues and maintaining proper form such as pulling the hips back, engaging your glutes/hamstrings/lats, keeping your chest out, neutral spine, and the list goes on. I personally have 2-3 clients that have an extremely hard time with this and it limits our training a bit. I am 99.9% sure that with some of the exercises Tony went over, I’ll have these clients deadlifting with proper form very soon.

Nick Tumminello

…discussed single leg movements and this was a pretty interesting topic. We practiced several of the movements that he went over and while the actual movements weren’t necessarily new to me, some of the positioning was different. It was interesting to perform these single-leg movements (such as reverse lunges and step-ups) in different positions to recruit more of the glutes or to put a higher load on the actual working leg based on the rest of your body positioning. I also added some new-to-me single leg exercises that I can add to my arsenal.

This article goes over some of those movements.

nicktumminello1

Source: Nick Tumminello

Why this was so helpful: As a trainer, the basics will always be the majority of what I’ll focus on with my clients. However, depending on the type of client (and especially the athletes), there are some single leg exercises that just do a better job at certain things. The more tools in my tool box, the better equipped I’ll be with my clients and their needs.

Bret Contreras

…talked about squats, deadlifts, and hip thrusts. While I’m pretty familiar with Bret’s style and have a slight bias considering I’ve learned a good portion of what I know from him, it was still a good refresher and I always learn something new from him. I think the biggest take away from this particular presentation was not being afraid to adapt. We’d all like to have optimal squat and deadlift form, but that isn’t always possible. We have to be able to adapt to what works best for the individual, even if it is outside of the “normal” technical recommendations. The main focus should be safety and as long as a client isn’t being injured, it’s okay to be less-than-perfect.

bret

Source: Bret Contreras

Why this was so helpful: I think as trainers, we get it in our heads that everything needs to be perfect at all times or else it is to be avoided. While I think striving for that perfect form is where we all should be thinking, accepting that that isn’t always plausible is also really crucial and making adjustments that will get the job done without injury is an option.

Last but not least,

Alan Aragon.

If you’re friends with me on Facebook, then you saw that he is my new #braincrush. Not only is he a brilliant guy, his delivery of information is incredibly sound. He gives real-world advice and leaves out the fluffy bullshit. I think I speak for most people at the conference when I say that he left all of us inspired and ready to take on the world. His tips and tools for pursuing your own career in the fitness business were really insightful and I think he touched on all of the “fear” aspects that many (if not all) of us have.

alanaragon

Source: Alan Aragon

Why this was so helpful: I’m often crippled by fear and have often felt like the only one. Alan’s advice was to find the things you love in the industry and build your business around them. Not only that, but he provided some tools to figure out what those areas might be for people like me who aren’t 100% sure what that “dream job” looks like. Fear is present in almost every single entrepreneur’s venture at some point, but his best advice to move past that is to just DO IT ANYWAYS. You da man Alan.

(Also, he’s really freaking smart, so you should go look through his articles too.)

There were several other speakers that gave really great presentations and I think it’s safe to say that there was really something for everyone there. From the fitness enthusiast to the personal trainer to the nutritionist to the fitness business tycoon, there was plenty of good information in all realms of the fitness industry. I will definitely be back next year!

The Location

It’d be a tragedy if I also didn’t mention the amazing gym that the conference was held at, Impact Elite Gym in Kansas City. This gym had everything you could ever need/want (except a hip thruster) and had tons of space to do it. The “feel” of the gym was hardcore/oldschool and the bar at the front desk where they made protein shakes, pancakes (!!!!), and had all kinds of drinks and snacks was bar none.

As busy as we were, I obviously couldn’t leave without getting a workout in.

Here’s what I did:

-Good Mornings + Squats: 45×10, 75×10, 95×5

-Back Squats: 145x10T (got all 10 reps in 1 set)

10 min. AMRAP

-RDL’s: 145×10

-Squat Jumps: bwx10

I did 6 rounds in 9:36 and called it. It’s barely 24 hours later as I’m writing this and my glutes and hamstrings are already sore.

-Leg Press: 140×10, 180×10, 230×10, 270×10, 320×10, 320×15, 320×5

EMOM – 10 min.

-Kettle Bell Swings: 70×6

This workout kicked my ass and I ended up having to go back to the hotel to shower afterwards. Totally worth it though!

Time to go read, write, learn and GSD(get shit done)!!!

 

 

Tuesday Workout & Fun Fitness Survey!

Hey Hey!

How’s your day going? Mine started with a half-asleep-but-killer leg workout!

I got to bed a little bit later than planned last night and was a little slow to get going this morning!

My workout started with heavy squats and I think I was yawning in between each set. 😀

I ended up doing this workout:

  • Squats: 4 sets of 5 reps (135, 145, 145, 145)
  • DB Walking Lunges: 3 sets of 12 (20 lb DB’s)
  • Medicine Ball Jump Squats: 3 sets of 15 (16 lb med. ball)
  • 45* Hypers: 2 sets of 20 (25 lb plate)
  • Banded Hip Thrusts: 2 sets of 20 (heavy + extra heavy band)<—-these were HARDDDD
  • Leg Extensions: 3 sets of 12-15 (90, 110, 130)
  • Lying Ham Curls: 3 sets of 10-12 (50, 60, 60)
  • Banded Hip Adduction: 2 sets of 30 (heavy band)

My legs are definitely a bit shaky after this and I’m pretty sure I’m walking funny!

fun fitness survey

I saw this blog survey on the interwebs and since I love filling out forms, I just had to do it!

1. What did you eat for breakfast?

A Chocolate chip banana muffin that my mom sent me home with (YUM), some grapes, and a coffee. Normally I do eggs + egg whites and fruit, but I changed it up today!

IMG_9093

Photo doesn’t do it justice. SO good!

2. How much water do you drink a day?

Not sure. I keep a bottle with me wherever I go and drink throughout the day.

3. What is your current favorite workout?

I love lifting weights.

4. How many calories do you eat a day?

Anywhere from 1700 – 2400. I eat what I want, but don’t try to hit a certain number each day. That’s just where it falls.

5. What are your favorite healthy snacks?

Fruit, Quest Bars, coffee (that’s a snack, right?!), and nuts.

6. What do you usually eat for lunch?

My go-to: brown rice, a turkey burger chopped up (or chicken), avocado and hot sauce

7. What is your favorite body part to strength train?

Legs and Booty!!

IMG_9018

8. What is your least favorite body part to strength train?

Triceps.

9. What are your “bad” food cravings?

I don’t really label my food as good or bad. But for the sake of this question….sour candy!

10. Do you take vitamins or supplements?

I have been taking the About Time L-Glutamine, Multi-Vitamin, and Joint Supplement recently.

IMG_9089

11. How often do you eat out?

I grab food from Whole Foods and the Co-Op (like Whole Foods) quite often, but other than that, maybe once per week.

12. Do you eat fast food?

I haven’t had fast food in years unless you count a McDonald’s ice cream cone every now and then 😀

13. Who is your biggest supporter?

My parents, family, and boyfriend. (and Oscar too!)

14. Do you have a gym membership?

I work at a gym, so yes.

15. How many hours of sleep do you get a night?

Realistically 7ish.

16. Do you have a “cheat” day?

No. I eat what I want for the most part. Some days I try to eat less junk than others.

17. Do you drink alcohol?

Nope.

18. Do you have a workout buddy?

Sometimes I workout with Charlie or friends, but usually I’m on my own. It’s hard to find the RIGHT workout partner (possibly even harder than finding the right life partner haha….but really.)IMG_8918

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

My confidence. I used to be shy. I was unsure of myself when going after things. Now, I feel like I can take on the world! It really is life-changing and hard to describe unless you’ve experienced it.

20. What was the last healthy thing you did?

I worked out this morning! Woohoooo.

Questions of the Day:

1. Pick one survey question and answer it in the comments below!

Shattered

No, I’m not talking about the Rolling Stones song…

I’m talking about my iPhone. Yesterday morning, I was running across the street with Oscar and it flew out of my pocket.

Luckily, I was able to upgrade and just $400 later (ugh…), I’m back up and running with a new iPhone 6! Woohoo!

apple-iphone 6 - 16gb-space gray-450x350(I totally wanted to take a picture of my ACTUAL new phone but it’s impossible. :-()

I mentioned in yesterday’s post that the weekend was craziness! I attended my 5th NAMM show. NAMM is a ginormous convention that basically every music, gear, and instrument company attends, in addition to a bunch of musicians, engineers, and the like. It’s a super fun time, but you basically spend 3 days on your feet.

This year I tracked it on my phone and between walking around the convention for 3 days, and the countless trips to and from our hotel (which was 1 mile away), I walked 19 MILES this weekend. That is INSANE!!! I couldn’t believe it. My calves are still screaming at me.

It was a great weekend, but I really missed this little guy!

He woke up like this.I call this Gremlin Mode.

Workout

Yesterday, I did a tough leg workout. I’ve been doing full body routines lately, but decided to change it up a little.

Hip Thrusts  185x12 for 3 sets.

I did:

  • Barbell Hip Thrusts: 3 sets of 12 reps
  • Seated Band Hip Abductions: 3 sets of 30 reps
  • Prone Hamstring Curls: 3 sets of 15 reps
  • Leg Extensions: 3 sets of 12 reps
  • Box Jumps (24 inch box): 2 sets of 10 reps
  • DB Step Ups: 2 sets of 10 reps
  • Burpees. ( I’ve started incorporating 3 sets of 10 burpees with 30 second rests in between at the end of some of my workouts. It’s a good way to “burn out” a bit and end the workout sweating. )

That’s all I’ve got for today. Nothing too exciting, but then again my life isn’t all that exciting.

(Although I did get a haircut and new color that I’m obsessed with!! Don’t mind the giant pimple on my chin.)

Love my new haircut and color. Thanks to Nicole at  !!!!!

Question of the Day

Have you ever tracked your steps at a convention? How many steps did you take?

Thanksgiving Weekend Recap {Pictures & Videos!}

Happy Monday AND December 1st! This is the best kind of Monday, the start of a new month! How many of you set some goals for the month already??? I definitely did! While I don’t ever think waiting for a Monday or 1st of the month is necessary, it sure makes it more fun for my OCD brain. 😀

Ah, this past week/weekend was quite busy and enjoyable! We drove into Phoenix on Tuesday night and didn’t get in until about 2am. LA traffic is no joke. Our little guy did great on the road trip, though and at one point, even offered to drive.

oscardriveWednesday, I headed to an old friend’s house to get a workout in. Bret was the person that got me into lifting weights, so I had to revisit the past and train with him while I was home!

I hit some MAJOR PR’s while I was there!

Lizzy @fitlizzio hip thrust 275 x 3

A post shared by Bret "Glute Guy" Contreras PhD (@bretcontreras1) on

275 lb Hip Thrust for 3 reps

Lizzy @fitlizzio deadlift 215 lbs

A post shared by Bret "Glute Guy" Contreras PhD (@bretcontreras1) on

215 lb Deadlift for 1 rep

I haven’t even come close to those weights before so I was beyond stoked! It was a great way to start out my trip!

Thanksgiving morning, Charlie, Oscar and I headed out to the park for a family workout. We did:

Turkey Leg Workout: 5 Rounds

  • 10 Push Ups
  • 15 Lemon Squeezers (or you could do sit ups)
  • 15 Squats
  • 100 yd. Sprint

Oscar did all the sprints with us! He was tired out by the end (and so were we!).

oscarparkOur Thanksgiving meal was delicious, and so were the desserts. Since we had extended our No Added Sugar challenge, this was the FIRST TIME we had sugar in 37 days!!!

The verdict? We both felt super sick and decided that we will try to stay away from sugar as much as possible. We will still have treats here and there, but the way we both have felt while OFF the sugar is sooooo much better than how we felt ON sugar. We definitely won’t be going back to any old habits.

Friday was a fun day that revolved around…DOGS. We started the day by taking Oscar to the dog park. We have so much fun watching him play with the other dogs! Afterwards, we headed to my mom’s house so that Oscar could meet my furry brother, Knuckles.

oscarknucklesThey loved eachother. Knuckles was so tolerant of Oscar’s puppy antics. We took them both on walks and hung around for most of the day.

Saturday was my nephew Matty’s 2nd birthday! He has gotten SOO big. He is truly a little boy now. It was fun to watch him play around with the other kids. His excitement when the cake was brought out might have also been the cutest thing ever. He was SOOOO EXCITED.

sanchezfamMy sister’s little family (soon to be 4 of them!)

After the party, we were all pretty exhausted, so we hopped in the car and started the long trek back to LA.

oscarsleepOverall, this was such a wonderful Thanksgiving with my family! I love being able to spend time with them and got a much needed break. Now I’m ready to tackle the new month with a clear, fresh mind!

P.S. I’ll be releasing more information about my FREE E-BOOK, The 10 DAY SEXY SLIMDOWN, this week! Stay tuned! If you can’t wait, you can subscribe to my newsletter on the top left of this page. 🙂

Question of the Day

1. What was the highlight of your holiday?

 

 

Stressful, Crazy Week!

Happy Friday peeps!

This week flew by! I’ll be honest, I was pretty exhausted and grumpy this week. I think it’s a mixture of overtraining, lack of sleep, and some work stress. It’s all good though, overall things aren’t too shabby. Sometimes, I just need to step back a little bit and that’s exactly what I did this week!

Thursday morning I was especially tired. I didn’t sleep well the night before and even my morning coffee didn’t do it for me! I got some work done and then headed home around 12:30pm to eat lunch and just collect myself a bit. This is my “I’m tired and I don’t want to work out face”.

dontwanaworkoutI headed to the gym at around 1:45 to do a leg workout. I did something a little different than usual, and it was fun to change it up.

4 Sets of the following:

-Sumo Deadlift + DB Curtsy Lunge

-Leg Extensions + Supinated Hamstring Curls

-Banded Hip Thrusts

-45* Hypers w/ 25lb Plate

When I finished my workout, I finally tried the new protein powder I told you guys about. The verdict? IT’S AMAZING. If a protein powder is good just mixed with water, IT’S GOOD. Most protein powders that I like and are even good for baking, etc. don’t taste so great on their own. I am completely sold on this stuff. MINIMAL ingredients, sweetened with stevia, and tastes good. Two thumbs up in my book! You can find their products here. (This is not a sponsored post, I just really love the product!)

slapAfterwards, I had a few meetings and also needed to rehearse for a competition I’m demoing on Saturday. The competition is to find Santa Monica’s Best Trainer and two of our personal trainers (Courage & Torri) have been nominated. I just get to be one of the workout dummies for them to train.

10428061_10152329134527540_1196942313145258660_nHere are some of the exercises I’m doing with Torri:

exercisesLOL Don’t worry…I’m not doing this topless. We just have a funny little intro planned and that’s my way of reminding me what to do. 🙂

After rehearsing, and getting a bunch of work done, I headed to a boxing class! Quite the fitness day for me! I better sleep well tonight! I went with my friend Tedi, who’s one of my favorite people to laugh with. We have fun.

metedibox2 metedibox

That’s all I’ve got folks! This weekend is looking to be quite an adventure! I’m sure I’ll be exhausted, but HEY, I’ll sleep when I die. 😀

Question of the Day:

1. What’s your favorite brand of protein powder?

2. What are some things you do to combat stressful & tiresome days/weeks?

 

Banded Hip Thrusts + Killer Leg Workout! {VIDEOS}

The holiday weekend is thisclose!!!! Is everyone else as excited as I am? I love my work, but I love my playtime too!

I plan on doing a mix of kicking back and relaxing as well as going on some adventures! The weather is gorgeous this time of year (and ummm every other time of the year…thanks Santa Monica!) so I’m going to take advantage of it somehow! I’ve really been wanting to rollerblade down by the beach lately. I loooovvveee rollerblading and don’t do it often enough. Any other bladers around here or is it just me?!

On Tuesday, I did a pretty killer leg workout. It was a mixture of strength training and athletic movements. It completely turned my legs to jello and was a lot of fun! I’ve been doing hip thrusts since pretty much the beginning of hip thrusts (thanks Bret!), and have done them with barbells, dumbbells, and bands. Since my first training studio had a Skorcher (built specifically for hip thrusts), I was able to do banded hip thrusts whenever I wanted, but most gyms don’t have that. I had never actually attempted to do them anywhere else, but decided to try to get creative and figure it out. I found the PERFECT solution and it can be done at any gym containing a standard bench press. Maybe people have already been doing this for a while, but if not, I highly recommend trying it out:

Here’s the full leg workout I did:

Deadlifts: 4 sets at 149 x 15, 159 x 12, 169 x 10, 179 x 8

Deadlift set up

Deadlift set up

Banded Hip Thrusts: 4 sets of 20 reps (next time I’ll try with a thicker band)

2014-08-26 17.43.10

Combo: 3 sets of KB Swings (28kg), Sled Push, Squats, Sled Push (video below)

Superset: 3 sets of DB Walking Lunges (20lb DB’s x 10) + Broad Jumps (10 reps)

Definitely scale this to what you can do and as always, check with a doctor before trying any new workout programs. If you’re unsure of how to do any of these movements, feel free to e-mail me! I’m happy to do video demonstrations!

Have a great rest of the day! 2014-08-26 18.00.12 HDR

Question of the day:

Do you do Hip Thrusts?

Banded? Barbell? DB?

Weekend Workouts and Fun

This weekend was such a perfect blend of relaxation, fun, and workouts. Let’s get right to it!!

Saturday

We woke up Saturday and grabbed a coffee before heading to the studio for a session. My good friend runs an AMAZING  co-ed camp where she takes young girls and boys to do tons of fun activities. She teaches them about empowerment, self-confidence, gratitude, and so much more. You can read all about it here. For this particular weekend, Tedi got her girls together to record their version of “Roar” by Katy Perry. The girls had a BLAST and I did too! Tedi and I may have even made a cameo in the bridge of the song……

Sand Sister's Girls Having a Blast in the Studio

Sand Sister’s Girls Having a Blast in the Studio

After the recording session, we headed over to Temescal Canyon for a hike. It’s such a BEAUTIFUL hike and a good workout too! I didn’t snap any photos, but this should give you an idea of the view…:-D

Temescal Ridge Trail

Source

The hike definitely worked up an appetite, so we headed to Burger Lounge for some grub. I rave about this place ALL the time. It’s not only DELICIOUS, but the food is so fresh and comes from sustainable farms. You can taste the difference in the quality of food and you don’t leave feeling like you ate a greasy burger. I usually get the Little Lounge Turkey Burger (and fries of course!), but the grass-fed beef is also a great choice! If you make it out to LA, you MUST try this place!!!

Sunday

Sunday morning, I got up to do a good old heavy lifting workout + some metabolic conditioning. I hit not one, but TWO Personal Records (PR’s)!!!!! Stoked is an understatement.

The first PR I hit, was 6 reps of 216lb hip thrusts. My record before that was 211, so just a small increase, but an increase nonetheless!!! I had someone shoot a little video of the madness….

The next PR I hit was on pull-ups. I posted on Facebook last week that I was going to try to get 5 strict pull ups this week……and I did!!!! I was STOKED and immediately started running around the gym like a freak. (Guess I can’t deny who I am! ;-)) I was surprised at how easy reps 1-4 were. 5 was definitely a challenge, but I’m hoping 6 isn’t too far off…..:-)

I spent the rest of the afternoon cleaning a bit and meeting a friend for an afternoon Americano. Because who doesn’t need a huge spike of caffeine at 4:30pm?! LOL

Hope everyone is having a GREAT Monday. I’ll be sharing the rest of my Sunday workout Tuesday morning. It was only 10 minutes long and a BURNER. You’ll love it. Stay tuned…;-)

Question of the Day:

Have you hit any new PR’s lately? 

Are you working towards any new PR’s?! (If not, set some goals!!!)