There is more to having a fit and sculpted butt then looking good in your pants!  Having a strong butt is actually extremely important in maintaining good posture, preventing injuries, painful joints and several other factors that will be discussed. 

Your butt is made up of three major muscles which include the gluteus maximum, gluteus minimum and gluteus medius.  These three muscles help with extension, abduction (movement away from the midline of the body) and rotation of your hips.  The gluteus muscles are important for proper functioning of the hips.  So many of us are sitting for long periods of time at work or school.  This sedentary lifestyle can lead to extremely weak gluteus muscles.  Weakening of the gluteus muscles can cause the hip flexors to become tight, leading to painful injuries such as hamstring and hip flexor strains. 

The gluteus muscles are not only important in movement of the hips, but they also help to stabilize the pelvis.  When the gluteus muscles are strong and the pelvis is stable, this helps decrease pressure and strain to your lower back.  When your glutes are not working or firing properly, your lumbar spine (lower spine portion that curves towards your abdomen) will incur more strain.  This can result in pain and soreness in your lower back as well as chronic dysfunction and disease such as herniated discs, osteoarthritis, spinal stenosis and sciatica. 

A strong butt helps maintain alignment of the entire body.  When the gluteus muscles are weak, this may cause an imbalance in the front side of the body.  This imbalance then causes tightness in the hip flexors and pulls the pelvis forward.  This can lead to poor posture (forward shifted spine) and back pain.  When your spine is curved in this manner it not only puts more strain on your back, but may give you the appearance of a pot belly!

Strong gluteus muscles help stabilize the pelvis.  As stated above, pelvis positioning and stability is crucial in maintaining good posture.  Pelvis stability is also important in decreasing any unnecessary pressure and strain on the knees, ankles and feet.  According to a recent study from the American Academy of Physical Medicine and Rehabilitation; motion of the knee in a weight-bearing limb is an important risk factor of conditions such as patellofemoral pain and knee arthritis. Excessive pelvic drop in single-leg stance (walking, running and other sports) can cause more strain on the motion of the knee.  The gluteus medius muscle is crucial to prevent pelvic drop and must be activated in anticipation of the transition from double-leg (standing) to single-leg stance.  This study concluded that the strength of the gluteus medius is more important for controlling knee and pelvic stability than the activation of the muscle alone. 

Weak gluteus muscles may cause your knees to collapse inward when your foot hits the ground while walking or running.  This motion can place increased strain on the knee joint.  This repeated motion over time can cause chronic pain in your knees or a condition called IT band syndrome.  The Iliotibial band is a band of tissue that runs along your outer thigh from your hip to just below your knee.  This condition can be extremely painful and difficult to remedy. 

Strong gluteus muscles are essential in prevention of injuries and chronic degenerative disease of the back, hips, knees, ankles and feet.  Weak gluteus muscles tend to cause deficiency in ones gait or the way their body moves when walking or running.  This deficiency can cause changes all the way down the chain to the feet. Changes occur because foot placement during gait is affected by the overall stability and position of the entire limb.  The gluteus muscles are activated during gait and if weak, can change the position of the entire limb ending with the feet in poor alignment.  This is particularly a problem in runners or athletes with poor gluteus strength.  This can lead to increase pressure on the feet causing conditions such as arch pain or plantar fasciitis, shin splints and Achilles tendinitis. 

Even if you currently have a weak derriere, there are simple ways to strengthen these muscles. An easy way to start is by consciously squeezing or tightening your gluteus muscles during exercises like squats or hip extensions.  You can even squeeze your gluteus muscles when performing daily activities like gardening and cleaning the house.  If you are already performing squats during your workouts and even if you have never performed a squat before, I suggest you perform single-legged squats. According to a study in Physical Therapy in Sport; single-legged squatting may be more beneficial than double-legged squatting to help strengthen the gluteus medius and maximus.  The study also suggested that using a Swiss ball when performing single-legged squats, may further strengthen the muscles.   


Exercises to Help Increase Gluteus Strength

 Find Basic Exercises Here: https://www.acsm.org/public-information/articles/2012/02/02/a-strength-training-program-for-your-home

Double-legged Squats:
 1.  From the sitting position with your feet shoulder-width apart and your toes in front of your knees, lean forward slightly and stand up without locking your knees.
2.  Slowly lower your body back to a seated position where your upper legs are approximately parallel to the floor.
3.  Alternative-place a stability ball between your middle-back and a wall, and lean back while performing these same movements.  

Single-legged Squats: Check out This Video-->

Turkey day does not have to mean feeling bloated and slipping into a food coma.  There are many healthy options at your Thanksgiving meal.  Filling up on these satisfying and healthy foods, will not leave much room for the canned sugary substance your aunt tries to pass off for cranberry sauce. 

Sweet Potatoes
Whether you like them baked, mashed or in fry form,  this thanksgiving staple is jammed packed with nutrients. Sweet potatoes are  large, sweet tasting root vegetables.  Sweet potatoes color ranges between yellow, orange, red, brown, purple, and beige. Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple. Sweet potato varieties with white or pale yellow flesh are less sweet and moist than those with red, pink or orange flesh (typically served on Thanksgiving).  A serving size of sweet potatoes has about 3 grams of fiber, 337mg potassium and over 8500 micrograms of beta-carotene! As I have discussed in past postings, beta-carotene is a carotenoid. Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

Turkey
Turkey is the main event at most thanksgiving meals.  If you like to eat your meat, this bird has a lot to offer.  This lean protein will help keep you full and prevent food cravings for high carbohydrate side dishes like dinner rolls and mashed potatoes.  A serving of 3.5 ounces of Turkey (about a size of a deck of cards) has 30 grams of protein and only 162 calories and 4 grams of fat.  Turkey has several nutrients including B-vitamins, potassium, iron and selenium, which is an antioxidant that is needed for a healthy immune system and thyroid metabolism.  The most well known component is Tryptophan.  This amino acid triggers the production of serotonin which helps you sleep.  Go ahead and enjoy a few slices of this metabolism boosting and nap producing meat!

Autumn Fruits and Vegetables
There are several delicious fruits and vegetables that are both in season and healthy.  Cauliflower is currently in season and a great alternative to mashed potatoes.  This is one of my favorite mashed potato substitutes.  Cauliflower is high in fiber as well as vitamin C.  Find out more about cauliflower, my favorite fall vegetable, in my feature on Zliving.com.  Brussel sprouts are another extremely tasty vegetable if cooked the right way.  They are filled with vitamins A and C and contain high amounts of cancer-fighting glucosinolates.  Cooking Brussel sprouts helps to release a delicious sweet, nutty and toasted flavor.  I love to roast Brussel sprouts but you can also cook them on a stove top, grill or eat raw if you choose.  Here is a video on easy ways to prepare Brussel sprouts.  Fall fruits are starchy and hold up well when using in pies and cobblers.   Both apples and pears are easily found in your local farmers market or grocery store.  They are both high in soluble fiber which not only helps with digestion, but also to lower your LDL ("bad") cholesterol.  Check below for one of my favorite guilt-free easy bake apple pie recipes.  Go ahead and take seconds!  Enjoy!

Easy Bake Apple Pie 

Crust
You can find many pre-made vegan or gluten free piecrusts at stores like Whole Foods.  If you would like to make your crust from scratch, some recommended recipes can be found on Oh She Glows. You can also omit the crust and use the filling and crumble to make a lower-calorie apple crisp!

Apple Filling  

4 cups sliced organic apples, this recipe uses a mix of Pink Lady and Granny Smith

Juice of 1 small lemon

1/4 cup coconut sugar

3 tablespoons of almond sugar

1 teaspoon organic vanilla extract

1 teaspoon ground cinnamon

1/4 teaspoon salt

1 teaspoon chia seeds

2 tablespoons coconut oil

Crumble Topping

1/2 cup rolled oats

1/4 cup roughly chopped organic trail mix or nuts of choice

1/4 cup coconut sugar

1/4 teaspoon cinnamon (optional)

3 tablespoons room temperature Earth Balance, organic ghee, or coconut oil 

Pinch sea salt

Preparation

Preheat your oven to 375°F

Make and prepare your crust according to directions in recipe or on package. Then, mix your dry filling ingredients— chia seeds, cinnamon, almond flour and salt, and sugar—in a large bowl.

Slice your apples, add to the bowl, and squeeze your lemon (watch our for seeds!) on top, add the coconut oil and vanilla extract and mix thoroughly until the apples are well-coated.

Pour the filling into the piecrust, give your bowl a rinse, and mix together your crumble ingredients. Use a fork or your fingers to get the butter or coconut oil incorporated into the other ingredients. The texture should be chunky and sandy, but there shouldn’t be globs of butter hanging around.

Sprinkle the topping generously over the pie, cover the edges of the piecrust with a glass, stainless steel, cast iron or other oven safe cover as an alternative to aluminum foil, and place directly on the oven rack.

Bake for 35 minutes, then remove the cover and bake for an additional 10 to 15 minutes. Ideally, let the pie cool for an hour before serving, but if you want to start in right away, we won’t stop you.

By Yaniv "Goonda" Keter

Stop and enjoy the road you are on.  Take a moment to enjoy the track and listen to your breathing.  Now you are running, you are in the zone!

You are a  human, not a work horse.  Nothing is blinding your eyes, they should be wide open.  Sometimes we "run" our lives away without stopping to think about what we have achieved already. 

If you have been following my blog over these past several weeks, you most likely have achieved running a certain distance.  Sometimes in life, just like when we are running, we need to stop and look back at what we have accomplished.  Taking time to reflect on our accomplishments can give us the momentum to look ahead in order to achieve our goals. 

We need to feel and admire every step, every foot step and every breath we take.  When I run, I can not help but stop for a moment to look around and remind myself that we are all part of nature.   Living in Israel, I love to run along the water during sunrise and sunset.  I feel as though I am a part of nature.  I am able to just be one with the earth and feel at peace. 

I would like to leave you with this; be a runner, but always be a human being first.  If you are unable to be both, than please choose option number two.  It is not about training your body, it is about training your mind.  Having a positive mindset is unlimited and there is no finish line.  When you are training and running races try to remember who you met along the way and what you saw while your blinders were off! Trophies carry dust but memories last forever. 

Workout #5
5min run
2min walk
x5 times
3 times a week.

#CoachGoonda
GoodLuck, hit me for any questions.

A long day on your feet, or after a night out can cause foot pain and achiness.  Here are 3 of my favorite hacks to help make your feet feel happy again!

1.  Epsom Salt Soaks
This is an oldie but a goodie!  Epsom salt has been a popular treatment used for muscle soreness and other aches and pains. According to the Epsom Salt Council (Yes there is an Epsom Salt Council!) several studies have shown that Epsom salt is an effective over-the-counter remedy for treating a variety of conditions including muscle soreness in your feet.  Even athletes use Epsom salt as a natural remedy to help their bodies recover faster.  Epsom salt is made up of naturally occurring minerals magnesium and sulfate.  These minerals can help with swelling as well as other medical conditions including high blood pressure.  I recommend creating an Epsom Salt bath by pouring 1 cup into a tub of warm water and soaking your feet for 15-20 minutes.  If you do not have a tub use some sort of large basin or bowl.  You can add lavender oil to help relax. 

2.  Roll Your Foot Over a Tennis Ball
Your foot is a very complex structure composed of 26 bones and 33 joints.  Bones, muscles, tendons and ligaments may all cause you foot problems especially after being on your feet all day in ill fitting shoes.  Rolling your foot over a tennis ball (or my favorite a lacrosse ball) can provide you with a self massage that stretches and soothes your arches.  You should perform this exercise for approximately 5 minutes.  If your feet are really painful or throbbing you can cool them down by instead rolling a frozen water bottle or soda can.  Check out this YouTube Video!           Tip: After massaging and soaking your feet, apply your favorite moisturizer and cover with Earth Therapeutics Foot Covers.  

3. Topical Pain Relievers
There are several over-the-counter pain relievers that come in cream or patch forms such as BenGay or SalonPas.  These are good alternatives to taking pills.  I usually prefer to use a more naturally occurring pain reliever such as Arnica Gel.  Arnica has long been used medicinally.  Its benefits have not yet been fully proven, however, clinical trials have suggested using arnica topically have helped with arthritic pain, sore muscles, swelling, stiffness and bruising after surgery or trauma.  Using Arnica on your feet after a long day can help ease your pain.  Of course if you have any medical conditions check with your primary care physician first. 

By Coach Yaniv (Goonda) Keter

Throughout my running career, I have found that it is not hard to go from a 5k to 10k run or once you made it to a 10k race to get to a 21k.   But as any big journey, it all starts with taking that first step (literally). 

The most difficult thing to do is to go from the couch to a 5k, but as life teaches us, there are many hard things in life that we must get through to get to the good part.  Even the crispy side of bread is hard, but we eat that every day! :)

Once you make it to running a 5k, it won't be long until you can train to get to the 10k, but, who said you have to get there?  I know many people who are in very good shape and are happy with running a 5k.  They may go out running a 5k three times a week.  I look at it this way, if you are an average runner you should work towards running a 5k in about 30 minutes.  A fast runner should run a 5k in 20 minutes and if you just started running it could take you 40-45 minutes.  If  you feel like you need to walk the 5k it may take you 50-60 minutes.  

One song is between 4 to 5 minutes long, so no matter what, you can have a minimum of 5 songs to listen to while completing your 5k.  Build a playlist and take it with you on your run.  If you don't like to listen to music while you are running, try this helpful trick; Look for particular objects around you as a mark or goal to reach "I will run until this tree, until this light or until this sign" you can do this while listening to music as well. 

I hope you enjoyed my rant this week!  Check out this weeks workout below.

Workout #4

Run for 4 minutes
Walk for 2 minutes
Repeat 5 times for a total of 30 minutes

This exercise should be completed 3 times a week

#CoachGoonda