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Fitness Tip – single-leg glute bridges

This exercise is designed to isolate the glutes; however, it also activates the quads, hamstrings and hip flexors.
All you need for this exercise is a mat and – to progress/increase intensity – a weight (i.e. dumbbell, sandbag or weighted bar). Anthony loves finishing off a leg session with single-leg glute bridges to help isolate the glutes!

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Question: How can I avoid reaching a plateau without drastically changing my workout program?

Answer: One great way to avoid a plateau is to simply increase your current exercises’ difficulty. This allows you to keep the same general program but has you modifying the exercises themselves. One option to increase difficulty is to reduce the weight being used while increasing the reps being performed (or vice versa).

Another option is to consider incorporating stability-challenging equipment, such as stability balls or suspension cables. The plank, as an example, can be performed using either piece of equipment and will force your body – particularly your core – to work much harder given the ‘instability’ of the equipment being used. In order to use new pieces of equipment properly and safely, it is important that you know how to properly activate your core so be sure to speak with your trainer before incorporating stability-challenging equipment into your workout!

5 great resolutions you could still work on!

While some people think resolutions are silly and pointless, many people believe in the ‘power’ of resolutions as they can be a great source of motivation for someone to make positive changes in their life and it isn’t too late to start them now!

Setting practical and realistic resolutions is the key to success. Following are some resolutions you may want to consider for giving a go this year:

  1. Start every day with a well-balanced breakfast. In addition to helping fuel your body for the day, a well-balanced breakfast can boost your brain power, help reduce your risk of chronic diseases and help you achieve and maintain a healthy body weight.
  2. Commit to an activity. It is important to commit time and effort towards an activity. This can be as simple as daily walks or runs, or something like a few games of squash with a friend at the local community center.
  3. Prioritize good sleep. Not only is a good night’s rest important for your energy and ability to function properly (physically and mentally), but without sufficient sleep your body won’t be able to make the necessary repairs after a good workout.
  4. Set specific (SMART) short term goals. Setting short term goals allows you to see progress sooner than you would with a long-term goal, which – in the long run – helps keep you motivated and committed to pursuing your ultimate goal. SMART = specific, measurable, attainable, realistic and timely/.
  5. Track your journey with a health and fitness journal. Tracking what you eat and what you do for exercise helps to establish a routine and allows you to see progress that your body may not yet show (i.e. improvements in strength as you are able to perform more reps).

Fitness Tip – Rear Delt Flies

This is a pull isolation movement aimed to target the middle/upper back muscles, particularly the rhomboids and traps. This exercise can be performed using dumbbells (free weights), resistance bands or a cable machine. For simplicity, Anthony will demonstrate rear delt flies using free weights.

Side note: when done correctly, a rear delt fly can also improve posture and stabilize/strengthen your T-spine.

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