EP 14 - BUTT STUFF: HOW TO BUILD THAT CAKE
In this episode of Get Your Shit Together we chat about…
🧡 Why it’s important to have a strong functional ass
🧡 Are you tight, or are you weak?…and other booty myths
🧡 Common mistakes when training those gluties
🧡 Equipment picks and passes for building that butt
🧡 What to do if you want to grow your glutes without wasting time or hurting yourself
Resources & Good Shit
Episodes
Good Shit
We hit 5,000 podcast downloads thanks to you! If you enjoy the show and haven’t done so already, please leave us a rating and review on Apple Podcasts! This helps us reach more women and we would appreciate it suh much.
What We’re Consuming: Food
Adina made a delicious pizza that had us drooling.
Diane made Adina’s Instant Pot short ribs from the GYST Mini Course Cookbook!
Adina and the kids went visited Freedom Hill Farm in Otisville, NY and found some raw milk!
Diane tried some happy chicken from Apsey Farms at a new local restaurant. If you’re in Grand Rapids, MI or plan on visiting be sure to check out dinner or weekend brunch at Cafe Mamo for an intimate farm to table dining experience. Live in the Midwest? You can order meat raised right from Apsey Farm on their website.
What We’re Consuming: Film & TV
The Parisian Agency (Netflix) - this reality show follows a family of realtors selling luxury real estate in France. Drool over a castle, a mansion with a retractable swimming pool floor, just gorgeous!
Adina is watching Hacks on HBO Max
Grab your GYST Mini Course!
Through 4 video lessons we’ll walk you through how to nourish your health through food, sleep, stress management, and movement. Dive in for a taste of nutritional therapy and functional fitness, so you can start to get it together!
Pssst! The bonuses include our growing GYST Cookbook with, yup, those Instant Pot Short Ribs!
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Connect with Diane
Instagram: @dianeteall
Website: www.diteawellness.com
Root Cause Reset: www.rcrprogram.com
Transcript
Transcript was auto-generated! There may be some errors, but you get the…GYST 😜
Adina: 0:32
Hello. And welcome back to another episode of the G Y S T podcast.
Diane: 0:38
Hey friends.
Adina: 0:40
Diane, what is going on?
Diane: 0:44
We were just coming back from a long weekend. We're recording this after 4th of July. And I think we both had some much needed time away from work. Is that right? You and Dani both had a few days.
Adina: 0:57
Yeah, it felt so good. I was just like, I am not touching my laptop on Sunday, Monday. I had to do, I edited this show up for you. Um, but it was fun. It was good.
Diane: 1:09
Yeah, I know. I, we observed the holiday yesterday and it was kind of dead online in my feet and I kind of liked that. So I really put my phone away for most of yesterday and got a couple of must do things done, but otherwise we were offline unplugged playing in the sunshine.
Adina: 1:25
that's nice.
Diane: 1:26
What were you getting into?
Adina: 1:27
we actually went upstate for the weekend and I know that sounds like it might be fancy, but it is quite the opposite. If any of you are familiar with the film, dirty dancing or more recently, the marvelous Mrs. Maisel, the Catskills depiction of like upstate New York, the bungalow colonies, the Jews who migrate there over the summer, it is extremely accurate. And my parents have had a place in one of these bungalow colonies for. Like 40 years,
Diane: 2:07
Same
Adina: 2:08
the exact same place. And it's exactly as it's depicted in that media, like in dirty dancing, those little cabins that the family is sleeping. That's exactly what it looks like. It's a little shack and it, if there's a cold night in August or like this past weekend, it was cold Saturday night. And my mom had to turn on the oven because there's no heat, you know, and yeah, every, every year when we go back there on the summers, there's a question of like, will the place have floated away if it was a very rainy season? So it's very. Brings me back to my roots. I spent the summers growing up there and it's just very low key life. Like really there so many quirks to this place. Like there's one closet where you turn the light switch on, but then you have to jump up and hit the light bulb. Otherwise it won't turn on. There's so many little quirks and the place has kind of, like I said, from the rain it'll shift a little, so my mom always likes to joke. When there was a kid like Abe, for example, and there's a kid first learning how to walk. They'll kind of wobble down the hallway because it's so uneven the floor it's really, it's quirky and it's fun and it feels good to just like be in the woods for the weekend.
Diane: 3:20
that sounded so fun. And actually Minnie it gave me a little FaceTime tour. So I felt like I got to partake a little bit. And I saw in your story that you made. Something, that looked incredibly delicious. And you said you would tell us all about it, so that
Adina: 3:34
Oh, yes.
Diane: 3:35
was going on with that
Adina: 3:36
Okay. We consumed. A pizza this weekend, I made a sourdough crust. So I use a gluten-free sourdough cause we, I still do not do great with even fermented gluten since my hand eczema situation. Okay. Well, years ago, and I like to use, uh, Rachel from Bakerita blog her recipe for gluten-free sourdough pizza crust. It's very simple and it just comes out. Great. Has a nice chew has a nice crust. It's really similar to like a thin crust. Gluten gluten filled pizza. Yes. New York style. And so I use that crust and then I put on top strained tomatoes. So like, just from the box, I added salt and pepper to that. On top, I laid down very thinly, sliced heirloom tomatoes. I found beautiful local heirloom tomatoes. And then I put some mushrooms on top, but I had saute the mushrooms and butter first because I feel like sometimes. Mushrooms on pizza are just like not well cooked. Yeah. So I saute them in butter first. And then as I put those mushrooms down and then I did some goat cheese on top, which I know some people they're obsessed with goat cheese, I'm trying to like it.
Diane: 4:50
I am
Adina: 4:51
You love it. It's still a bit funky for me. So I find that in smaller quantities and when it's charred on top of the pizza, I can do it. I can't do it like raw in a salad.
Diane: 5:01
So are you not a blue cheese person, which is one? I definitely didn't like until this past.
Adina: 5:06
yeah. Growing up, I just didn't really love dairy and like funky cheeses. I'm trying to get into it, but still I needed to make like a kids' pizza as a backup. I did one with just sauce and jalapeno cheddar cheese on top, So. I put the goat cheese on top. I spread it out so that it wasn't too much goat cheese for me. And then after it came out of the oven, I spread like a, it was somewhere between a pesto and a basil oil. It was a little runnier than just a pesto. All over the top and the combination of that fresh garlic pesto with those buttery mushrooms and those heirloom tomatoes and that goat cheese. It was excellent.
Diane: 5:54
It looked really good that topping to crust ratio looked appropriate. And one of my, one of the reasons I prefer my homemade pizza now is. Places are so stingy on their toppings. And I don't want like a watery crust, but I also hate when they're so sparse, like a sprinkle of kale here, or like you're saying dry mushroom. So that recipe sounded fantastic. Maybe it's something that goes in the cheek. Well, I think he used someone's recipe for the crust, but
Adina: 6:23
we could link that. We could link that up in the show notes.
Diane: 6:25
Yeah, well, I thought it's shown us. And speaking of the gyst mini course cookbook, I made your instant pot, short ribs yesterday. They were fantastic. I needed to make like three times that amount. It was so good. And I send some with Neil for work today and he's going to have like the best launch ever. Yeah. It was really good. And this past weekend, we tried out a new restaurant here. I live in grand rapids. So in west Michigan and they, the restaurant we went to called cafe mama had some locally sourced produce and meat, and I asked them where their chicken was from. And it turns out it was from Apsey farms, which I have been following on Instagram for awhile. So it's very rare and difficult to find pasture-raised really good at chicken, especially at restaurants. So I really love not only what this restaurant is doing, but what Apsey farms is doing. And so the menu at this restaurant changes weekly. Hi this chicken on some sourdough toast with a delicious broth. What else did we have? Neil had a bison burger. It was so good. So I really love that where we live, there are more and more restaurants popping up that are sourcing locally, especially through the summer when we have so much beautiful produce and fantastic farmers that we can and should be supporting. So that was.
Adina: 7:43
When I saw that on your story, I lost my mind cause I also follow them on Instagram. And it's so cool when you follow. A farm because you want to see what they're doing because you know that they're prioritizing regenerative agriculture and actually raising animals appropriately. And so you follow them for that reason. And then to see a farm that, you know, and love and farmers that you've come to know and love their cattle, their chickens. Sourced in restaurants near you. Like that is so awesome. I have not had that experience myself yet, but I'm really happy for you that you.
Diane: 8:18
Yeah. Come visit. And what was cool was I didn't see. I don't think, I don't know that it was listed on the menu and I asked the owner and they mentioned it and that I think they went to high school with, Kyle, one of the farmers that Apsey farm. It was so, so neat. I was talking to another one of our favorite farmers locally and their chickens will be ready soon. And she was talking about how her grandkids were over for dinner and asked like, grandma, who are we eating today? And it wasn't this fear or this sadness, but just, uh, the kids appreciate and love the animals when they get to see them thriving frolicking on the farm and also realize that's where their food comes from and enjoy it on their plate.
Adina: 8:55
it's so important to make that connection for kids and. If you are a person who has dabbled in veganism or vegetarianism because of animal rights reasons. I think it's really important to have this conversation. I know that may sound gruesome if you are not used to this idea, but we participate in this circle of life and there is a large difference between animals and factory farms and animals that are living out their day. On the farm, participating in this hierarchical ecosystem that we are a part of as well. So if you are a person who is vegan or vegetarian, because you think you are not harming any animals, it's important to understand the ecosystem and to understand that even your produce is coming at the cost of some beings. So we do need to really, we need to. Evaluate our farming landscape and support these farms. We say it over and over again, but support these farms that are doing things the right way. And like you were saying about these kids learning where their food comes from, I've really been trying to do that more for my children, because that was something I did not really know growing up and. Even, you know, seeing where your produce comes from, but this, this summer, I'm trying to take my kids to as many farms I can. Cause there's not so much right near us, but upstate near my parent's bungalow, there are some other places. So on our drive home this weekend, we stopped at this farm. It was called freedom hill farm. It's an Otisville New York and we got to see them.
Diane: 10:24
not the puppy farm that you
Adina: 10:25
Oh no, we didn't end up going to puppy farm where we could play with golden retriever
Diane: 10:29
no harm comes to these puppies ever. They just found around and pasture
Adina: 10:34
we didn't end up going to puppy farm this week, but I think maybe we'll do that differently, but we went to this farm freedom hill farm in Otisville New York, and my kids got to watch the milk, the cows, and then we got to take little jugs and fill them up and take them home. And it's the cutest thing ever to see Abe in his high chair with a glass of milk pointing to it and saying milk, milk, cow, cow. connecting that experience. And he walked around and he saw the cows and he saw us fill up this jug of milk. And he saw it go right into our refrigerator and he saw us pour it into his glass and he knows exactly where that milk came from. And Minnie's been so excited to tell everyone about it too. So I'm trying to prioritize that way more. And I think it's so important to have these experiences where we learn more.
Diane: 11:22
Not just as a, a product or a meal, but this was a living thing and you can honor it and think it too in that way. And you mentioned being plant-based for possibly animal rights reasons. Right. And I think it's important to note too, that monocropping and big ag that like vegetable farming is not working. Animal death as a, as a by-product of that process. There are so many rodents, so many small animals and mammals that are killed in harvesting of those crops. So it's not without any injury to animals, but that could be a whole other episode, as far as what we're consuming on a film and TV front sounds like we both were pretty much unplugged this weekend, but I did start watching a show called the Parisian agency on Netflix. And I don't typically enjoy like reality shows like this. Real estate shows, but I got sucked in. And so this one follows a family of realtors selling luxury real estate in France. So they're a family and they own this agency. And not only the properties insanely gorgeous, but the family are too. And I love seeing how they support one another in an out of the office. So they're caring for one other's kids. They're also just so such a great team. Okay. Some of the properties are just spectacular. So there was a castle, first of all, in the first episode at castle, wow. Could be yours for like 10 million. That's it. And then there was also a modern mansion with a retractable swimming pool floor. So it looked like a deck, right? So you could have a barbecue out there, whatever. And then if you want to go swimming, you just press this button and the swimming pool floor retracts. It was so cool. It was just a gorgeous, just light. Why. This weekend. So I got into
Adina: 13:10
sounds fun. Sounds fun and light. We did. So a couple of episodes ago, I mentioned that we started hacks that show with Jean smart and I forgot the young actress's name, but it's the story I mentioned of a older. Hack a comedian. That's kind of been doing these Vegas residencies for like 30 years and her materials, a little washed up. And she brings in this young millennial LA millennial slash gen Z LA writer to kind of spruce up her act. And it's a story of this unlikely friendship and the bridging the generational comedy. And I had mentioned that we really enjoyed the pilot, but hadn't seen much more. And we have since finished. And now I highly highly recommend this show. It was delightful, their chemistry was incredible, and it was just a great story of this unlikely friendship and the nature of comedy and performing. And I really, really enjoyed it. I think it's a good one.
Diane: 14:12
Yeah, I'll add that to our list too. I needed a good show because we gotta try to dabble in a zombie show. I may mention this last episode involves sprinters on bees. That's not really my
Adina: 14:21
Yeah, this is like the opposite of a zombie show. I think you'll really like it.
Diane: 14:26
Yeah. Something light, some comedy love it. Before we dig into the meat, the potatoes, the entree of this
Adina: 14:32
the glutes, the glutes of the episode.
Diane: 14:35
The glutes of this episode, we have an exciting announcement that we reached over 5,000 downloads our show. Whoop. That's all. Thanks to you. Thank you so much for listening and for sharing. We love seeing your takeaways on Instagram story, so continue to share and tag us so we can. Thank you.
Adina: 14:54
Yes, we love it. Thanks for listening. Thanks for downloading. Thanks for sharing.
Diane: 14:58
we appreciate you. We love you. All right. Without further ado, let's get into the meat, the gluteals of this episode, we're going to talk about. Butt stuff, not as we have in the past. Yeah. We can talk about, but stuff specifically turn that pancake into a cupcake or a full-on cake, but a little disclaimer here as with all of our episodes and the way that we talk about health and fitness, this isn't going to be just about aesthetics. Those are nice, a nice side effect or a nice positive bonus. Right. But what's most important to us is that you learn how to move and how to get strong and stay strong for everyday life.
Adina: 15:35
Yeah. Like if you. The big booty power to ya, but we are going to be focusing primarily on how this improves your quality of life and longevity and how to do this in a way that it is functional and just makes you better at living your day-to-day life. I am. It's funny. We don't focus on aesthetics in our work, but I am more likely to help someone whose goal is to grow their booty than someone whose goal is to. Lean out, get a six pack because of how hand in hand a big butt goes with function and performance and better quality of life. Obviously, if you accomplish it in the right way. So we're going to talk about. The difference between some of the popular glute programs you may see on Instagram and what we actually recommend that kettlebell booty, but I'm happy to help someone achieve that kettlebell booty because of how much better it will make them at living their life
Diane: 16:42
Yeah, we've talked about strong functional abs, but let's now talk about strong, functional Ass
Adina: 16:48
ass, ass ass.
Diane: 16:52
Ms. New booties playing in my head. Now I have a booty training playlist since we work together. But yeah, if you want a juicy, strong, functional ass, this is the episode for you. And I also wanted to just say for a moment, I mean, we're both around 30, 20 years ago, 15 years ago, the figure that people were striving for was this rail thin. Very lean. I hate that word. Yeah. Heroin she'd said heroin. She has static. And some people are going to be naturally very thin. Right.
Adina: 17:26
What we, what we term the hard gainers in the fitness space, like a big booty and strong glutes is achievable for everyone. But for some people, it is going to be harder to accomplish. They will have to eat more. They will have to train glutes in a certain way, but yeah. Sorry.
Diane: 17:44
Yeah. Now we're on the other end of that, which is that curvier figure that you see with like Kimmy K the Kardashians like Cardi B, so many, um, influencers and actors that have that look, that's an that's more popular now. And I kind of, I'm happy to see that we're moving more in that direction instead of striving for the low waste G like the very,
Adina: 18:03
we were joking about this before the episode. Like I did not fit in, in the nineties because I have always had larger glutes and thighs. Obviously you have evolved quite a bit through different training modalities, but when I was younger and had larger glutes and thighs, not from lifting. Metabolic or how, yeah, just how I was built as a kid and my butt crack was always hanging out of my pants because those juicy couture, low
Diane: 18:31
You have a whale tail.
Adina: 18:32
rise, the lower, the jeans, like it just did not work for my frame. And so I'm happier to see that kind of shifting. And even with that, like high-waisted pants coming in because that's what works with that aesthetic. So it's nice.
Diane: 18:48
Ludacris say he said something like that. Booty juggling up out the top of your jeans, baby. Pull those pants up. I mean, that was when Lou. When low-rise jeans were having a woman in some gen Z or say that those are coming back, but if you bring, let me just say this. If you bring that back and you bring back over plucking your eyebrows, I am going to scream,
Adina: 19:07
it's frustrating. Cause we're talking about this as like a win that having larger glutes or a curvier frame. Being more in Vogue. And we do know that these trends are always a pendulum and I'm just hoping it doesn't swing back that way, because we talk about it from a metabolic perspective. And from a fertility perspective, like women are intended to have hips and thighs. And we've talked about this on our episodes that focus more on hormones and fertility and metabolism, but. Our physiology as women, our bodies intention is to hold babies, whether or not that is a goal of yours. That is our goal of our body as, female physiology, whether or not that is your intention, your body wants to hold a baby. And so I think as a society, we are in a healthier place. If we are celebrating hips, thighs and glutes,
Diane: 20:01
I was going to say absolutely, but
Adina: 20:03
glute solutely,
Diane: 20:07
yeah, big fan. So what do we mean by functional strong glutes? But first the why, why do we want strong, functional glutes? Well, first of all, you want to be able to get up off of a toilet when you're 100 or pick something up off the floor without needing life alert. Do you remember those commercials?
Adina: 20:23
my God. I'm traumatized by those like early two thousands life alert commercials.
Diane: 20:28
They still exist. I really wonder I haven't seen an infomercial in ages, but. Gosh, I just, I think of my parents they're in their early sixties or even some friends who are younger than that, who will tweak their back and feel laid out for a couple of days, even when they're not lifting heavy load. So you want to be able to be strong enough to carry your groceries. We've talked about. Pick up a squirming toddler or you're squirming, pug dog. And yeah, just get up off of a seat or a toilet without needing like five different touch points. So those are some reasons why we want for you to be strong and notice that none of them are, have a big ass for Instagram.
Adina: 21:11
Yeah. And like, historically, yeah, this is how we moved. This is why I train my clients the way we, I do, because this is how we're designed to move in nature. We talked a little bit about this with our poop, like a pro episode, we used to squat to poop. Like that was what we did. We would lunge to pick things up. We would squat and hinge. Yeah. That's just, these are skills that we don't necessarily have access to anymore because we don't do them as much and we need to be doing them because that is how you successfully. Move load like that is how your body is designed to move in space. That is how you are designed to lift and carry And in our modern, modern lifestyle, we don't utilize those skills as much as we should, but our glutes are our largest muscle group, or at least they're supposed to be like, we are designed to be very glute, heavy. We are designed to, for those glutes to grow and to be utilized in that way to squat hinge, lunge carry utilizing that back half of our body.
Diane: 22:19
Might not feel like your glutes are your largest muscle group, but structurally they are right. And so. Unfortunately with modern lifestyle, many of us find ourselves sitting down for extended periods of time. We're at desk jobs, or we're sitting on the couch also too, this last year. So many of us spent a lot more time sitting sedentary, so we're not using and activating those.
Adina: 22:44
We've joked about how as life goes on. See ourselves most in Dwight Schrute and Ron Swanson. And I'm thinking of when Dwight got that, um, physio ball to sit on at the, at work. And he was like, I'm just engaging my core. And, um, but it's true. Like our modern chairs put us in this weird tucked pelvis situation where a lot of us clench our glutes and we just shut them down with these, like, we're kind of holding this low level. Contraction of our glutes over time, as opposed to using them through their full range of motion for what they're designed to do. I can almost think about it as like the difference between chewing and jaw clenching, like chewing is using your jaw for what it was designed to do through its full range of motion. And just kind of clenching is holding a low-level contraction in that jaw over time. So I, I see that a lot with glutes, especially in my postpartum clients where we kind of hold this low-level tension in our glutes. Maybe it's this. Just kind of desperate attempt to stabilize our spine, but we're not really taking our glutes to that full range of motion. And that is what leaves us with that pancake. Like that is what, when moms birth babies, and then feel like their glutes just straight up disappeared on them. Oftentimes it's that we're just kind of clenching this low-level contraction and putting ourselves into these quote unquote mommy postures, which I will definitely do an entire breakdown of on a future episode that we do. But when we kind of just clench and hold those glutes, it's almost like we're trying to hold onto our pelvic floor for dear life, because we think that we'll have all this dysfunction. If we don't, or we're trying to protect our low back for dear life, because we're so fatigued and we don't know how to utilize that. hinge Pick up our babies out of their crib or to get something off the floor. So we kind of like that jaw clenching, we're just holding this low-level contraction of these glutes, but we don't allow them to do what they're designed to do and to grow and to be strong for us.
Diane: 24:49
So interesting. So we definitely need to do some episodes about pelvic floor health and postpartum, not only pelvic floor health for our postpartum listeners, but for everyone, because I think you've said both on our episodes and offline. Our pelvic floor health is so important whether we've carried a baby or not. So I'm excited to tap more into that, but so you're just talking about how there's this low level clench, right. But you've also mentioned to me that it's important that we know how to lengthen our glutes. So what does it mean to lengthen your glutes?
Adina: 25:22
Yeah, that's one of the biggest. Issues. I see when I first start working with clients that they just can't get that length in the glutes. They can't get that proper hinge where we get that glute to its end range of motion before we contract it. So if you're thinking about a deadlift, right, you're pulling load off the floor, and then you're lowering that load back to the floor. So most people have no problem getting the end range of that contraction, contracting the glutes at the top, getting that glute squeeze.
Diane: 25:51
squeeze.
Adina: 25:52
but I see a lot of people struggling to really get that length in the glutes on the way down, get that full range of motion out of those glutes. We see a lot of that, low back rounding and really struggling to get into those glutes and getting that full range of motion out of those glutes. And I think that so often we as clients. People who are trying to learn how to move when that happens to us and the movement doesn't feel right. First of all, sometimes we just keep going and we think it'll correct itself or something. I don't know. Um, or we have so little body awareness that we don't realize how poorly we're moving, but I think too, What happens? We often default to, oh, I need to stretch. I need to stretch this thing I have to. Oh, the reason that I can't get into the bottom of that lunge is because my hips are tight or because my glutes are tight. My ankles are tight. It's.
Diane: 26:47
I'm sure I've said that so many times. I'm sure you I'm sure you've heard it. Many, many.
Adina: 26:51
Yeah. And this is kind of, this is high level stuff here. I didn't understand this as a new personal trainer. I was like, oh yeah, obviously they can't get into the bottom of a lunge or the end range of that glute lengthening because they're tight. They're obviously tight. What I have learned and how I've been applying it to clients. I think I heard this for the first time from Marty Gallagher. The concept of strengthening to lengthen. And that oftentimes when we think we are so tight that we do all the stretching to no avail, it doesn't accomplish anything. It's that we're just weak in those end ranges of motion. And we really need to establish that strength to be able to access that length that we need to strengthen to lengthen. And the adverse is true too, that we need to learn to length. In order to strengthen. So sometimes it's a strength thing. Sometimes it's the end range of motion. You don't have access to that position yet because you are not strong enough in it. And sometimes it's just a mind muscle thing. Like I just have to give you a better cue and teach you how to actually lengthen those glues. So cues you've heard me give all the time are sending the hips to the back wall. Really imagining that there's a rope around your hips, pulling you to the back wall. Understanding.
Diane: 28:13
not leading with your back inside, which is very common. I see that in the gym a lot. So the coach's eye that you've helped me train
Adina: 28:20
Oftentimes people I see with when they're learning the dead lift, they just fold over. To put the, to put the load down, but I really need you to think about, we need to learn a proper hinge. This is such an important pattern for everything we do in life. So we need to learn how to really send those hips to the back wall while that torso is coming down, you know, letting those hips go back, letting those glutes, get to that full end range of their length.
Diane: 28:44
you had some really great cues. And actually, I don't think I've mentioned this yet on the show, perhaps, because we had not started yet, but I'm actually in this cohort of Adina's strength training for happy hormones program plus coaching.
Adina: 28:57
important. This plus coaching is a different experience.
Diane: 29:00
It is. And I was like, ah, that's what it has to be. I've worked with Adina in the past. And frankly, I was just getting hyped when we were talking about it on the show of what, and on your story, what you were planning on doing in there, but two hinges and learning how to deadlift. I've been doing those, these movements for awhile and you taught me so much the last time we worked together. One-on-one but what I loved about day one, And strength training for happy hormones were the cues that you gave. And I mean, there were 12 there, 12 or 13 of us on the call and you gave such excellent cues through zoom, not being in-person. I think that really just shows how. Experienced you are as a coach to be able to provide that feedback and see everyone simultaneously through a screen, but really helped us connect to our body and how to keep everything in the proper alignment. It was really helpful. And I really liked those reminders.
Adina: 29:55
I love having you in there. And also we worked together almost three years ago now.
Diane: 30:01
Yeah.
Adina: 30:01
I'm a way better coach since then, like, we've talked about this a lot on the show, but as a person who is trusted with other people's movement, I think it's so important to commit to constant continuing education. And also the more I train clients and the more I see what works and what doesn't work, the more I can simplify it, the more I can make it accessible to as many people as possible, the better of a coach I become. So.
Diane: 30:29
Yeah, you've worked with hundreds of women since then. I imagine. And all the expertise is so valuable. It's so nice too. So it's a good group of women and a couple of my clients are also in there with me. So it's fun to get to move with them and hang out with them in that capacity
Adina: 30:45
Yeah. I'm really excited for this round. Like day one is it's fun. For those light bulbs to see those light bulbs go off for people. But my absolute favorite is once we get to like week six week seven, we can start to get more explosive. And just like the, the energy on the calls get so much more fun. Once everyone has command of their strength and those basic movement patterns.
Diane: 31:07
Yeah. And we've talked about this before. Definitely in the context of nutritional therapy, the importance of starting with foundations. So for example, I've worked with Adina a couple of years, a few years ago. Now I have a coach in person that I work with. But I'm not above coming back to the basics and these reminders, because already in this program, I've realized, oh, I've been clenching or doing things with my pelvic floor in a way it was a little backwards or just wasn't quite right. So even though I've been at this for a few years, I am not trying to be a know it all. Oh, I've been there. I'm a learn. It all want to be a learn it all. We've talked about that in a previous episode too, but love the, these reminders that we have to start there before we do more complex movements and don't want to injure ourselves. So here in this episode, we're talking about how to have strong, functional, booty, right. And how to do a proper deadlift hinges properly. Getting that lengthening in your glutes. One thing I definitely did in the past, before I worked with a Adina was rounding my back. When I went to go pick something up and I'm reminded of a movement assessment, I think I did. When I was going to intern at a rehab hospital and like their marketing department and part of my intake required that I do a little movement assessment with a physical therapist. Right. And they said, we want to make sure that you can lift a box that you're going to be safe in the work environment. And I remember I just thought, yeah, yeah, yeah. I'm never going to be lifting something that heavy, which may have been true. But I remember in my assessment, I rounded my back and whoever was evaluating me was like, no, it's not how you did it. And I just wrote them off, but if you can't move properly, lifting up, say a. Package of paper, a printer paper. Then you are setting yourself up for possible injury when things get heavier, when you're carrying the groceries, when you were picking up a dog and so on. So I really wish that I was open to more feedback at that time.
Adina: 32:58
Yeah, that is all too common. I do wish more workplaces would teach proper mechanics, especially hospitals and things. Some of them do. Nurses are moving patients and they have no idea how to carry load like that. But I think growing up the common advice I always heard, and I wonder if people are still saying this, but bend with your knees, not your back. Right. Have you heard
Diane: 33:21
oh, they definitely still say that. I feel like I've seen signs and workout instructions that include that for sure.
Adina: 33:26
Yeah, and sure, like great advice, but there's also way more to that, you know, it's like, it's not just bending with your knees. It's hinging with your hips. It's creating a certain amount of torso stiffness to support the load we talk about like, not rounding your back while sometimes. At the end range of your max lift, like in a power lifting competition, your back is going to round, but can we do that in a way where we're still supporting our spine? Like there's so much nuance to it. And so something as simple as, oh, bend with your knees, not your back, like that is not teaching mechanics and that's not really helping anyone. There's so much to learn about that proper hinge and about how to use your glutes effectively to move.
Diane: 34:13
yeah, you mentioned. offline. We're recording that you've seen more clients get hurt, picking up paper than say, picking up a barbell. And that might sound surprising to a lot of people.
Adina: 34:25
Yeah, picking up paper, you know, ripping the toilet paper when they're sitting on the toilet. Um, even putting away the weights. I think we've talked about before. Barbells kettlebells load in the gym is the safest thing that you can do. Those pieces of equipment are designed ergonomically to move up and down. In a straight line for the most part, obviously, you know, you need proper mechanics, but I also see the intention is so different. I think when people set up for a heavy deadlift, they're getting their mind, right? They're thinking what needs to happen with my core, what needs to happen with my hips? What needs to happen in my shoulders? How do I grab the bar that those reps might look great. If you do have that intention, if you've had that coaching and then they put the bar down and they go to put the plates. And they don't take that moment to do that. Intentional thinking about the setup about how to properly move load. So putting those plates away, putting those dumbbells away. I like to, when I have my clients upload videos to see them moving, sometimes I like to see. How they get into the position and how they get out of it, because that didn't give me way more information than when they're sitting there consciously thinking of all my cues and how to perfectly execute this exercise. Like how does that carry over into putting away the weights into moving load in our day to day?
Diane: 35:41
right. It should carry over. And that's one of the reasons why we should be strength training is to make us stronger. Like we said, at your every day. So I know that is a common hesitation or obstacle for some folks not wanting to do strength. Training is worrying about hurting themselves. We can get into things like, oh, lifting is bad for your knees later. Um, but this really is ergonomically designed for you, for you to lift things up, put them down. We want to be intentional about how we return those things to their spot, because you should be reracking your weights. Do not make someone else clean that up for you. If you're in a public gym. Oh.
Adina: 36:18
man. Yeah. So things like barbells kettlebells learning to lift in the gym where you have a specific start position and a specific end position. And you can be really intentional with those is way safer than lifting in your daily life and doing the activities of your daily life, which is why we need to do them in the gym so that we have less of an opportunity for injury in our daily life.
Diane: 36:46
right. And I think of many of our listeners who might have kids or like me, a screaming pug when I try to pick him up and let's say, you've never done strength, training or lifting, and you. Are picking up that load that is moving around. It's much harder to deal with a load like that, especially if you haven't had any experience doing strength, training in a safer environment, like the gym. So we're going to say this so many times. I'm sure we are always going to advocate for you to do strength training, to make you better at the rest of your life.
Adina: 37:21
Yeah. And actually, when I was working in. A boutique fitness studio in the city. And I had more availability of, you know, saw clients in person and had a variety of equipment to choose from one of my favorite things to do, actually with my postpartum clients was progressed them to using sandbags for certain lifts, things like sandbag cleans getting those sandbags over their shoulders because when there's sand, In a bag and you were utilizing that as load, it's much less predictable than something like a barbell and kettlebell, and it much more closely mimics the mechanics that you need to lift a squirming toddler. So I found that application to be really helpful, and I was able to see these women progress to be able to decelerate a less predictable load, which you know, that carry over to. Moving a toddler around moving that we talked about when your kids just like become spaghetti, um, it became really applicable and really helpful in that way.
Diane: 38:24
yeah, Doug, my pug does more of a hula hoop move where he tries to I'm like, brah, you are a several feet off the ground in 18 pounds. This is not going to end well, if you hula hoop out of my arms, but the sandbags reminds me of, I went to go visit Neil at work. He has a very physical job and he's moving a lot of load. So now I know why he doesn't, he's not too keen on lifting with me because he does it a lot during the day. So he goes. Hey go pick up that bag of sand and it looks small, looks like a small pillow, right. But, oh, it's 100 pounds. So at first I struggled because it was higher up on this truck or this ledge. And then I was able to pick it up off the ground with the proper mechanics that you've taught me, that my coach has helped me with. So that felt really good to pick
Adina: 39:11
Yeah, but I'm sure you can see a hundred pounds of sand bag feels way harder than a hundred pounds on a
Diane: 39:18
Absolutely it does.
Adina: 39:19
Yeah, it's wild, right?
Diane: 39:20
Yeah. So let's talk about some common mistakes when training those gluteals. And first, we know it segments like this would be really helpful to see. And with that in mind, we are brainstorming ways to bring you a visual podcast episode. So if you're interested in that, do let us know on Instagram or in our DMS, but for now, we're going to do our best to describe these movements to you in your earballs. So first up arching your back to make that, butt look Instagram. Ready? I know we talked about this one before on a previous episode.
Adina: 39:56
we got some great feedback. I love the ladies that were in our DMS, talking about how they didn't realize they were doing that IG pose. now they're starting to notice it on Instagram. I love
Diane: 40:06
This isn't the one where you are looking back at it and taking that, butt selfie I mean, we've all been there. I think I put on my story before I said, if we're going to put a butt selfie, like you have to put that fart cloud next to it, like to keep you humble, but
Adina: 40:22
Let them know what butts
Diane: 40:23
yeah. Celebrate those gains. No shame in that. Um, but what we're talking about here is during the exercise where you're arching your back and Adina when we work together, I really liked the kind of the bucket analogy you used. Um, so do you wanna talk about that a little bit and why this is a problem?
Adina: 40:41
Yeah. So for those of you that have never sent consciousness to what your pelvis was doing and never really gained that body awareness. My favorite way to kind of introduce people to this idea is thinking of your pelvis as a bucket of water. So if you're holding on to. Those bones on the front of your hips and those bones on the back of your hips. And you imagine yourself spilling water out of the front of the bucket. That would kind of be that forward pelvic tilt that we see a lot of times on Instagram. And a lot of us are stuck in that position, whether it's because we were pregnant and we grew babies. And then our center of mass shifted and our low back muscles kind of clamped down to try to support our body in space. Or we. We're bending forward in that way to try to make our butts look bigger at whatever stage of life we were in. And we kind of got just shifted into that position, or we just have some, a weak core system that we haven't really dialed into yet. And it doesn't matter what the reason is. And it doesn't matter what the compensation is necessarily like there's no perfect posture. We just want to be aware of these things so we can figure out if that's one of the things contributing to. A pain that you may feel or B not utilizing those muscle groups correctly. So if you're doing all the glute stuff, but your glutes aren't growing
Diane: 42:07
And your back
Adina: 42:08
let's exist and your back hurts, right. It might be a and B um, let's examine. If we can get you into a better position that will just kind of give us more access to that core stability and the full range of motion of those glutes.
Diane: 42:24
Yeah. So if you want to see an example of this, Adina has a recent, reel in her feed. Is it the one at the donkey kicks? They really exaggerated donkey kicks. Yeah. So look for that one. And you can see this in action as well as what to maybe try. Instead of course, we're going to say this again many times to every body is different too. So we really recommend that you work with someone. I know someone at Adina who can support you in finding the right movement for your body
Adina: 42:54
Yeah. We talk about in that kind of donkey kick position, or I see it a lot in that bird, dog position where people are raising that leg up so high and like trying to, I don't know, is there a prize for raising your leg up to the highest in that
Diane: 43:08
when we ever need to do that.
Adina: 43:10
Right. Like, it's so not functional, but also it's so clear that that range of motion is not coming from your hips. Like your hips, your hip extension. Doesn't go that far. So if your leg is up in the sky, that range of motion is coming from your lower back, which is not where we want to be grabbing range of motion from. So
Diane: 43:31
Right. In our abs episodes, they talked about how everything is a low back exercise. If you do it wrong enough. So sometimes people think that they're doing these donkey kicks, these cable leg extensions, which I think we're going to get into in a second, but really they're just working into that low back. Oh, we want,
Adina: 43:48
And then they wonder, they wonder why my low back hurts and it's like, She not supposed to be doing that. So, yeah. And this reminds me too, of something. I see a lot in the glute growing space, which is these like Pilates style bar style workouts, where people are just doing like a hundred reps
Diane: 44:10
Wait more, is it
Adina: 44:11
of like a hundred reps. I can't even wrap my head around that
Diane: 44:16
Adina 50 are good. Then 100 or 200 must be even better for that big booty.
Adina: 44:22
50 is a joke. I like, like, let's do four. So when people are doing these like burnout wraps up to a hundred and they love it because they feel the burn, you know, when you do a hundred reps of those donkey kicks or some sort of cable leg extension or whatever it is, like, you feel. Exhausted burnout, Bernie feeling in the glutes. And so I know a lot of people think like, oh, I feel the burn. This is the right exercise for me. And this is the right rep range for me. And. Feeling the burn can be fun. I get it. It's a good way to connect to a muscle group, but I am much more likely to utilize something like that in say like a movement prep. if I am teaching someone how to swing and I really want them to understand. The hips snap and how our glutes need to show up to get us through that full range of motion of hip extension. At the top of a swing, I might put something like that in the movement prep, just to help people make that mind muscle connection to the end range of their glute, you know, their hip extension. But again, it wouldn't be in a poorly performed donkey
Diane: 45:39
and not a finisher where we're going to burn your ass out.
Adina: 45:44
Yeah. It's like, that's kind of, it's not really doing us any favors. It's not growing those glutes. What's growing those glutes is those heavy swings and those squats and lunges and hinges, adding load. And. Actually adding load in a way that is functional, right? So the cable machine and doing a ton of hip extensions, that way it has its place in the bodybuilding world. If you're trying to like dial in and get really specific with one muscle group, but to me unless, you are getting onstage for a bodybuilding competition. It's like, why are we doing that? You can grow beautiful, functional glutes from just doing heavy kettlebell swings or heavy squats or heavy deadlifts and patterns that we actually use in real life.
Diane: 46:29
Yeah, it seems like. Okay. Remember, and we've talked about this in another episode, there can be some excellent Pilates classes, but a lot of them out there will have these moves, these donkeys. These, uh, bird dog movements as a finisher, as part of maybe an AB workout too. And so they'll do really high rep, low weight movements. And I think some people think that this makes them a long and lean or going to be sore and really feel that burn at the end. But maybe you're already fatigued and you're just doing, doing too much there. I also think back to like, By maybe more than five years ago. Now I used to think that the mark of a good workout was how well or not, well, I could walk later that day or the next day. And so if your goal is to be sore or you think you're getting the most bang for your buck by barely being able to get up off the toilet the next day, you don't got to do the most here.
Adina: 47:28
Yeah. And also like there's a lot that goes into soreness. Like sometimes we'll get sore and sometimes it's because we're taking things through a different range of motion that we weren't used to, or it has to do more with like mineral status and hydration and things that happened that day. Sometimes that can be helpful information. I posted about this on stories before, like I've had a postpartum client text me, my abs feel so sore from yesterday's workout. And while that isn't my goal, sometimes it's really nice for me to know. That we were connecting properly. Like if someone tells me their low back is sore, then I'm like, okay. Back to the drawing board, somehow a strategy we're using is not working for you. If they tell me their abs are sore from breathing exercises, I'm like, yes, we nailed
Diane: 48:20
I've definitely experienced that. Yeah. Went well. And so what I'm hearing is sometimes you're going to feel sore too. Mo new movement or maybe engaging that core where you haven't before. But, um, if it is something like, I'm just trying to kick my ass and do so many reps and have that be the goal, uh, or that soreness be the goal, not what we're looking for. Right.
Adina: 48:42
Yeah, I think before I was very clear on my messaging and knew how to communicate to my clients. Exactly what the goal was when you were working with me. Like when I was first starting out in New York city, I've for sure. Had clients fire me for not feeling sore the next day, you know, like it's and so. Put so much weight into that as the mark of a good workout. When we need to be thinking long-term, how is this over 12 weeks progressing me towards my goals, not day to day. Do I feel exhausted? And again, this is one of those things that's happening in the fitness industry. That's doing great trainers, such a disservice because so many group fitness programs out there and, you know, DVDs that you use to purchase. What are DVDs, YouTube videos that people are. They're just entertaining people, exhausting people and making them feel sore. And so, so many people have begun to hang the hat of a good workout on those things and not realizing that no, we need to train and you may not necessarily feel sore and you may not necessarily feel exhausted at the end of it, which is kind of a great thing, you know? Um, but yeah, you don't have to just burn out those glues. To be getting a good glute workout. And oftentimes it's, that's doing the exact opposite.
Diane: 49:59
Um, I've heard some from some women too, that they are apprehensive about doing strength training, because they are worried about being sore. And so they're scared of load and also hurting their knees, which we can talk about, um, that with squats I'm sure. But yeah. Chasing soreness is unsustainable. Now let's talk about equipment picks and passes. I'm seeing an Adina has seen so many fitness ads, whether that's workouts and equipment that troll her. Um, but let's talk about some picks and passes. So some things that could be helpful, other things that might be a hard pass. Like most things it's not the size. It's how you use it for most things, ankle weights or ANC let's. How do we feel about these Adina
Adina: 50:53
so I like to call those ankle weights, the anklets, because like, what are we doing here? This is one of those, this is one of those that is a hard pass for me. And I don't like, oftentimes we're saying, oh, we don't like to demonize movement. We don't like to demonize equipment. Maybe there's an application for. This is one of those that I am hard pressed to find a good application for. You will see those Instagram ads, the cuter, the anklet, the better they are just pink. They are one to two pounds. And you're supposed to wear them around your ankles and go for your walks or wear them around your ankles and do your a hundred donkey kicks with them. And for me, besides for the fact that I think this advertising is doing a real disservice to women in what they think they need to be doing in the gym, it's just a big, old joke to me. Don't waste your money. Don't waste your time.
Diane: 51:51
right. And if the goal is to make that exercise harder, I really like what you said in a recent call for strength training, for happy hormones, which was to make like I'm using air quotes, easy exercises harder, and you can do that with your own body weight. If that's what you were trying to do.
Adina: 52:07
Yeah, that's a Marty Gallagher quote, for sure. That's like one of the ways that he progresses his lifters is spending the. Four weeks of a 12 week block taking load, that should be easy for that person. And challenging it with tempo, with tension, which with range of motion to really make easy exercises hard so that the hard exercises feel easier, that we can get way more explosive and way stronger when we spend that time on the foundational stuff and making sure that we're really controlling range of motion. But again, it wouldn't be for things like. A poorly performed bird-dog it would, or a poorly performed donkey kick. It would be for things like squats, hinges, lunges carries. You'll hear it from us a million times. That is where we should be spending our time and attention.
Diane: 52:55
yeah, it's going back to core stuff. And you saying one of your postpartum clients that, oh, my abs feel sore from that breathing exercise. I remember there was something that you shared with us on a recent call and it was, if this movement is easy for you, you're doing it wrong. And so I love that. I mean, you have your body there. Why not use, use it and stuff? Bringing in some of these gimmicky little trendy things that are just going to sit in a corner or not really be that useful for you.
Adina: 53:27
Yeah. We said this to you. I think on our AB exercise where we were talking about how something we love about yoga. Yeah. People who practice yoga, view it as a practice. And I think oftentimes with strength training or with higher intensity training, people just view it as how quickly can I get through these reps? So I'm done. And part of that problem too, is that we're so used to torturing ourselves with intensity that we just want to get it over with. But part of the problem is that we don't really view strength training as a practice in that way. And I need you to view it as a practice. I need us to come back to our squats to come back to it. What I refer to as like level one AB exercises, but make sure that we're actually getting that full engagement, getting those full ranges of motion. So those easy exercises, quote, unquote, easy exercises should not feel easy at all. And the harder you make those feel, the easier, the hard stuff will start to feel.
Diane: 54:24
Yes, love it. This next one bands. So this could be those little loop bands that maybe you step into, or those big old bands of varying strengths or resistance. Perhaps you're using them for burnout raps or those sidesteps and lunges, but oh, there are other ways. So Adina what are Dina's Adina what are some ways that you can use bands and what are some perhaps inappropriate ways to use them
Adina: 54:54
I wouldn't even say inappropriate, but like just waste of time, like, why are we doing this kind of thing? like, it can be appropriate, but like, yeah. It's just like, why just, why are we doing that?
Diane: 55:04
That was my PC way of saying it. What are some stupid ways to use them? That's too mean, too.
Adina: 55:11
Oh, we're good. We're good. You guys get us. With bans, there certainly can be an application for them. I think we were talking a little bit offline about how. Sometimes when we're not in person with a client, a band can be a really nice, like tactile feedback. If you're trying to get someone to shove their knees out on a squat, right. If their knees are collapsing and we really want them to feel that feedback and that band provides that feedback, that could be helpful. Uh, yeah. Like other things I would utilize utilize bands for. I love things like pal off presses or putting a band around your hips while you're doing a kettlebell swing at it. Some resistance to really teach that end range, hip extension. Those things I find can be really helpful. The problem with bands is I think they just get over for utilized for things that just don't yield results in the way that we need them to. So again, those just a million reps of sidestepping or monster walks, or just like, yeah, just why, why are we doing that? You know?
Diane: 56:19
yeah. Going up and down the gym. Uh, similarly. Equipment at the gym. So I think sometimes people are using, well, I guess they're using the abductor machine, the dirty, I call it the dirty girl machine. Is that the one where you're opening your knees and usually it's facing a wall in the corner of the gym, but in contrast to that at the gym, the ad doctor machine.
Adina: 56:44
Yeah. We just squeeze in those guys.
Diane: 56:46
So how do you feel about that one?
Adina: 56:48
Well, first of all, I feel some PTSD because in college I spent so much time on those machines and thought it was going to change my life.
Diane: 56:57
And your legs and your butt.
Adina: 56:58
Yes. Spoiler alert. It did not. So yeah. A weird position to put someone in like hips, flexed, knees going out. It's just like, do we do that in real life?
Diane: 57:15
Well, so, okay. Sometimes when I would go to the YMCA and have a bad, I was having a bad day and I wanted to, what I call rage lift. I would pretend I was crushing in enemies high. You know, it's
Adina: 57:26
crushing. Enemy's head with those size. That would be the only
Diane: 57:29
Crushed him.
Adina: 57:32
Yeah. It's one of those things where it's a weird position to be in and outside of that, it's a position that we spend way too much time in. We've talked about this a lot. This is for me, why I'm not a huge fan of cycling. If people are going to be incorporating cardio. Yes. It's low impact. Yes. A lot of people really enjoy it, but if we spend so much time sitting with those hips flexed, Let's try to do something with our fitness that gets us out of that position that opens those hips up. So for me, When it comes to getting into those adductors, getting into those abductors. So add doctors, being closing the legs, abduction being opening the legs. I would much prefer something like a Copenhagen plank, which you guys can look that up on YouTube if you want. That would be for getting those adductors firing because we can get into that open hip position. We can. Utilize our core while we're doing it, we can utilize our shoulder stability while we're doing it. Just going to be way more bang for your buck. And when it comes to abduction, getting those legs to go out, getting that external rotation at the hips. Yes. Maybe something like that in a movement prep, but I'm more inclined. To use some other variations. And I would just take a look at, are we moving laterally in our program? Are we doing loaded up lateral lunges? Are we doing lateral stepping kettlebell swings? Are we doing different squat variations that include some more abduction? Are we opening the hips, opening the feet, like playing around with those positions and playing around with the different planes of motion that we're moving in. In life. We tend to move a lot in one plane of motion, just like the way that we walk forward and back. So in training, I love kind of moving people side to side to explore what those hips can do outside of the confines of a machine. That's just like crunching you into one position when we all have such different body
Diane: 59:28
Right. People are all different Heights and shapes and sizes. And I remember when I was using those machines more on my own, I thought, all right, this isn't really, so it's hard to find a position where it's comfortable for me. My body. So I would just prefer not to. And speaking of lunges side, lunges, those movements that you really need for everyday life, like those are always challenging when I'm doing them. Right. And I really don't need many, uh, but I, I really like lunges. I think those are some of my favorite movements, but the side lunges, because I just don't do that enough in everyday life. I'm always like, Ooh.
Adina: 1:00:04
Yeah, right. We're going to get into those in a few weeks in strength training for happy hormones. So you'll get my coaches eye on those, for sure. But yeah, that abductor adductor machine conversation I could go on forever. I think that what happens a lot of the times is, and this is why those machines were invented in the first place is when we started having these more widespread public gyms, it was looked at as a way for people to move load in a quote unquote safer way. But I actually think of these as much more dangerous for that reason. We're all different shapes and sizes, and these machines are fit to us. Leg length, limb length, whatever it is. But also if we just train one muscle group and don't train stability, while we train that muscle group, we put ourselves in a much better position for injury. So for example, something like the Smith machine, which we didn't even put on here, but the Smith machine, it looks like a squat rack, but it is not a
Diane: 1:01:02
It's on an angle, right?
Adina: 1:01:04
And also the bar is being stabilized by the machine. You're not tasked with stabilizing that bar in space. So if you get really strong without gaining the necessary stability around that strength, that's when injury happens. If you can go up and down a lot of times in that squat pattern and think you're training your glutes, your hamstrings, your quads, but none of those little stabilizer muscles. Work for you and know how to stabilize that bar on your back. How to keep that bar from tipping you over in space, how to root your feet to the floor and actually stabilize yourself in space. It's important for us to gain strength while also gaining stability. So something like a lateral lunge you are being tasked with moving your entire body laterally in space and decelerate. Your entire body laterally in space that is so hard. And if we can gain that skill, we are far more prepared for whatever life throws at us.
Diane: 1:02:07
Yes. Our goal here is to lower your barrier to entry. And so many of these gadgets and equipment, they want you to think that's what they do. But like Adina saying, they can set you up for injury. And honestly you have what you need with body weight to get started, to get moving with strength, training. If you've never moved a lot of other load, like you can do things with your body, weight alone would rather have you start there then with a machine, like some
Adina: 1:02:32
Yeah. The issue with these machines is that they convince people that they don't need coaches, and then everyone gets hurt and doesn't get stronger. So. We want to lower the barrier to entry, as far as what equipment you need, what movement patterns you need. Right. People always ask me, like, how does this program differ from that program of yours? And I'm like, I mean, the principles are always going to be the same. You're always going to squat lunge hinge, push, pull, carry, sometimes jump and skip based on where we're at. As far as progressions. It's not going to be complicated. Like I can give you the recipe right now. I'm not going to tell you the exact sets and reps we're going to use. I can't see your body move in space. I don't know exactly what movement prep you're going to need based on your compensations and your strategies. Like, I'll figure that out when we work together, but it's not a secret. What's going to be inside my brain. And I'm very proud to say that. And I don't care, like, go ahead. Other coaches steal it. You know, it's like, it's about the intention with every exercise. It's about how we apply it. So, yes, we're going to lower the barrier to entry as far as how much equipment you need and what movement patterns you need to be doing. But we do very much feel that hiring a coach. For 12 weeks is investing in your long-term health and strength. It will set you up for so much success. Instead of just spinning your wheels, going to the gym, rotating from the abductor machine, to doing some cable extensions, to incorporating some bird dog you saw on YouTube, and like getting on the elliptical for a half hour. You will be doing that for the rest of your life. If you are doing it right now and you don't make a change and you don't invest in a program that actually has your best results in mind.
Diane: 1:04:25
Ooh. Hell yes. Yeah. So I was just nodding along here in our zoo. And why 12 weeks while similarly. Time frame with my one-on-one clients and a nutritional therapy, because one month is just simply not enough. Like change happens over time. You need to be patient and show up consistently. So I mean, at least 12 weeks, and that might seem daunting if you've never worked with someone before, but truly working, working with a coach is your shortcut. There are no they're shortcuts. There are no 30 day programs. No, 28 days. Quick fix fitness programs. When you work with someone who really knows their shit and knows your shit about movement, you should be walking away, really understanding that those basics. And what I love about working with Adina is how she spends so much time, especially at the front end of her programs, teaching you those things so that you are not tethered to like these quick fix programs or bopping around to different things that you find online that really. Aren't serving you. And when you're talking about those basic movement patterns, I had a conversation with my other coach Tavari he said that he's had clients fire him because they were like, I wanted this workout on Instagram and things where they were using the Smith machine, perhaps in like donkey kicking with that. What, what
Adina: 1:05:50
Oh, I've seen it.
Diane: 1:05:52
yeah, like she said, no, I wanted something more like this and he's like, uh, it's gonna be like, you're. Squat hinge pull like those sorts of things. So it might seem boring, but you are going to have to come to this, like with the idea of it's a practice, like we were saying with yoga and it doesn't have to be so complicated that you're trying to like, make this weird circuit set up at your gym with all this equipment to make an Instagram. Right.
Adina: 1:06:23
Yeah, you would always know, like the bad trainers when you would be in a public gym or in a shared studio space and they'd be cleaning up from their session. And they just had so much shit to put away. It's like when my clients, the most I'm putting away is some plates and some kettlebells it's like, what is all this stuff? What'd you use that for?
Diane: 1:06:44
Yeah. What for.
Adina: 1:06:45
I've had that too. I've had clients tell me that they were bored.
Diane: 1:06:50
they want it to be hard or like more complicated.
Adina: 1:06:54
and I have talked about this extensively before. Maybe I'm not for you, but random programs yield random results. And if you want. Actual results. The program needs to be really predictable and the fun part is getting stronger and gaining better command of the movement patterns and seeing those glute gains, right? Like seeing your pants fit differently and feeling how much stronger you are, how much easier it is to push your double stroller up a hill to carry your groceries in from the car. Like that is the fun part. It's not the fun part. Isn't how weird and quirky the exercises are.
Diane: 1:07:33
Quirky. Yeah. Doing these boring workouts, heavy load and doing it correctly has given me a juicy booty, like I think I've told you a goal of mine was to turn my pancake into a cupcake. But I think I got a little bigger cake in there right now. And it's just a bonus side effect of eating plenty, which we talk about and training with heavy load. I'm still waiting to get bulky.
Adina: 1:07:59
Oh, yeah. Keep waiting. I said this at the top of the episode, but I think it's important to say again, we talk about aesthetics. We talk about whether they're appropriate for you as a goal, but yeah. Growing your glutes is one aesthetic goal that I can get behind LOL because to grow glutes, it means you are squatting, hinging swinging. Pushing pulling, carrying lunging, jumping, you are eating enough and you are sleeping enough and those are what we want for you to be doing. So if that's your goal, let's do it. Let's grow some glue.
Diane: 1:08:41
Grow. Those gluteals grow those booties. Yeah. Muscle is expensive. So feed it. We're not going to be skipping breakfast, you're eating a granola bar and thinking that we're going to get a big old ass. Yeah.
Adina: 1:08:53
Skipping breakfast and doing our fasted cardio. No, thank you.
Diane: 1:08:58
if I was a totally new to lifting and I wanted to get started, uh, what are the bare necessities that I would need in the way of equipment, especially if I'm say working out at home.
Adina: 1:09:09
Okay. Let's do bare necessities of equipment and bare necessity as a programming to close out this
Diane: 1:09:14
Hm. Hm.
Adina: 1:09:15
Bare necessities of equipment. You need two kettlebells. That's it. Let's start there. You might add on some bells later on, as you get stronger
Diane: 1:09:24
dumbbells
Adina: 1:09:26
I like kettlebells. There's just so much more we can do with them. And I find that people just feel better using them. And they're fun. They're really fun to learn. So two kettlebells, if you have questions about what those weights should be, if you're inside of my programs, I will answer those for you. I'm usually a good starter weight for women is one eight kilogram bell and one 12 kilogram bell. And that gives us a lot of room to work with. Like I said, we can make those easy exercises, harder with things like tempo control and really learning those patterns. And as far as beginning programming, it's going to be the same thing as my advanced programming. You need to squat, you need to hinge and you need to lunge. You need to move laterally as well, but that is how you will get strong. That is how you will grow those glutes.
Diane: 1:10:14
yes, we like it. We love it. So take those anklets though. Little two pound dumbbells out of your car and here's some basics to get started. And I know that enrollment is closed for strength training for happy hormones. I'm in this cohort. I'm loving it. If you like what we're putting down here and you want to join the next round, you can get on a Adina's waitlist right and then the next cohort one, is that going to be okay?
Adina: 1:10:42
good question. I'm not a hundred percent positive yet, but it will be in the second half of this year.
Diane: 1:10:47
Yeah. So stay tuned. Get on that wait list, follow along for more. And hopefully in the future, we can bring you something visual so you can see what we're talking about, but until next week, stay hydrated, stay strong and get some sleep.
Adina: 1:11:02
Yes. Get some sleep and stay squattin. We love
Diane: 1:11:05
All right, love you. Bye.
Adina: 1:11:06
Bye.
