Hip Extensions

Hip extensions are possibly the most effective floor exercise for toning your bottom.  They usually use your own body weight and a simple leg motion to target the Gluteus Maximus effectively.  However, adding ankle weights into the mix can bring this exercise to the next level.
A hip extension starts from the hands and knees position on the floor.  Then take one leg and extend it up tightening the muscles in the bottom. (Some variations advocate a bent leg and others a straight leg.) It is important to pay close attention to your back when doing this exercise to ensure that you do not twist the spine.

Deadlifts

The final exercise of the One2One New York Gym tried-and-true butt exercises are deadlifts.  These powerful lifts target the “glutes” specifically, and are most effective with additional weight.

Deadlifts are executed by standing with both legs straight (BUT WITHOUT LOCKING THE KNEES).  Bend over with a straight back and pick-up an appropriate set of hand weights.  Then, with back straight (not arched,) straighten at the waist, bringing the hands to knee height and repeat. Possibly the biggest consideration in doing this exercise is proper form. It is important to never arch your back and don’t attempt too much weight with this exercise. Many people need the assistance of a personal trainer such as the ones at One2One New York Gym to assist them in developing proper form in this exercise.

While these exercises go a long way toward helping achieve a toned butt, it is important to be sure that they are conducted in proper form.  An effective mix of these exercises along with more custom, targeted Gluteus Maximus exercises, can assure that you don’t get injured and produce amazing results.  For a customized routine designed to target your key areas, be sure to set an appointment with one of the One2One New York Gym personal trainers.  We love seeing success!
(read One2One New York Gym’s Tried-and-True Exercises to Tone the Butt (Part 1))

Squats and Lunges

As butt toning is concerned, squats and lunges are likely the golden standard in exercises.  These power-packed movements are particularly adept at not only targeting the hot-spot of the butt, but providing intensity in your work-out that can effect change in a short period of time.

Squats are performed by placing your feet, usually shoulder length apart. (there are variations that require a different distance.)  Then lower your upper body as if sitting on a chair.  Hold for a short time and then stand back up.  The most important form considerations with squats are to assure that your knees never extend out past your toes and that they remain at a 90 degree angle or greater.

Lunges are completed by standing on one foot, lowering the other either to the front or the back while bending the knee of the standing leg.  The resulting stance is similar to the squat in that the front leg should never be at less than a 90 degree angle and the knee should never protrude beyond the toe.

Squats and lunges are also some of the most varied exercises.  Squats can work more muscle groups by combining them with kicks and even lunges.  Or, they can be prolonged by taking a seated posture against a wall and building up to a substantial period of time.  Lunges can take many forms including: static Lunges, alternating lunges, walking lunges, side Lunges and many more.

Because the Gluteus Maximus, (main muscles of the bottom) the Hamstrings (back of the thigh) and Quadriceps (front of the thigh) are three of the largest muscle groups in the human body, they can   benefit substantially from variation in these exercises to work the muscles differently each time and emphasize different areas. A personal trainer from One2One New York Gym can help you tailor these moves to achieve the best results.

Continued (read One2One New York Gym’s Tried-and-True Exercises to Tone the Butt (Part 2))

So, how does posture influence another person’s perceptions of us? We notice when someone exudes confidence and self-assurance, or the lack of these qualities. Physically, we can see this reflected in the way they carry their body. We notice—but perhaps not consciously—the way the spine is held upright, keeping the neck and head well-balanced, the chest pronounced and the abdomen flat, the legs balanced and the torso supported. As observers, we naturally register positive projections toward those with good posture. This diminishes when a person habitually favors one side of the body or another while standing, or leans on objects for support, or generally gives way to gravity, as these suggest lassitude, dependence, and a lack of discipline.

Correcting bad posture requires a bit of vigilance. You can do the important strength work with your personal trainer at One2One New York Gym, but you also have to make good posture habitual, becoming aware of your body while sitting and standing over the course of the day. Each time you notice your body slumping or slouching, straighten up. You can use visual imagery to your advantage to add a psychological boost. Think back to a time when you felt supremely confident—a performance of some kind that went really well, perhaps, where others were openly showing you their appreciation. Go there. Imagine it as clearly as possible and see how it affects your body.

Good posture is an integral part of good health, and therefore it makes sense to cultivate it. It also makes you attractive! And the effort is minimal considering the many benefits.

In part 1 of ”The Art of Resilience in a Complicated World – One 2 One Personal Training Gym NYC” we explored the importance of identifying what truly makes you happy by examining your internal motivation.  Through this process, we begin to see the parts of our lives which are “non-negotiable,” and where we can clear some activities and simplify our lives.  In part two, One 2 One Personal Training Gym NYC takes a look at the value of nourishing positive thinking and taking time out of our schedule to renew.

Nourish positive thinking

Whether or not you are a proponent of the law of attraction, it’s hard to deny the importance of a positive attitude.  Study after study has shown that viewing the glass as “half-full” rather than “half-empty” not only improves your quality of life, but also enhances performance.  At One 2 One Personal Training Gym NYC, we believe that this is why the art of visualization has become a powerful tool in everything from sports to business and the performing arts.  Simply envisioning success serves to boost achievement levels.  By this same method, envisioning peacefulness and happiness can increase these same feelings within your life.

Along with visualization, other tools to nurture positive thinking include affirmations, gratitude journals and surrounding yourself with positive-minded people.  What’s more, applying these skills will help to promote a resilient attitude sure to help in dealing with whatever life throws your way.

Take time out to renew

One of the most effective analogies of stress management involves a glass of water.Holding it out for a minute is no problem at all.Hold it out for an hour, and you’ll have an aching arm.But hold that same glass of water out all day and you’ll need an ambulance.The same holds true for even small burdens.We all have challenges in our lives.However, carrying them around 24/7 can make even the smallest ones insurmountable.Also, the fatigue arising from carrying your other burdens all of the time will make it more difficult to deal with new challenges as they arise.

With this in mind, it is important to make a conscious effort to set aside your worries.This can be done by “leaving work at work,” practicing meditation, enjoying a relaxing treatment from One 2 One Personal Training Gym NYC or simply participating in an enthralling activity that will keep your mind focused on something else. This small break from your concerns can leave you feeling refreshed and often contribute to finding new solutions to your problems that you hadn’t thought of before.

Read: The Art of Resilience in a Complicated World (Part 1) – One 2 One Personal Training Gym in NYC

As much as we can’t slow down the world around us, or turn back the clock to a more simple time, there are some great strategies to help us relieve some of the pressures of modern life and find harmony in our lives.

At One 2 One Personal Training Gym in NYC, we know that regular exercise and stregth training can go a long way in reducing stress in our lives as well as improving our overall feeling of wellness.  However, this is only one key to keeping sane in an ever-demanding world.  One 2 One Personal Training Gym in NYC would like to suggest a few steps that you can take today to experience a more serene life:

Identify what truly makes you happy – One 2 One Personal Training Gym in NYC

It often takes a great reflective effort to figure out our motivation for doing what we do.  After all, many of our behaviors have been engrained in us since childhood and we’ve been acting them out for so long that we’ve forgotten the reason we began the activities in the first place.

At One 2 One Personal Training Gym in NYC, we believe that this is where it’s important to step outside ourselves and observe our own feelings.  The best way to do this is to take a few days or more, and commit yourself to being conscious of your feelings as you move through your day.  Notice whether you are experiencing joy or pleasure from the actions that you take throughout the day.  Ask yourself what your purpose in doing each of the activities of your day is and consider what the consequences would be if you did not do it.

Once you’ve identified the purpose, ponder how important it is.  Is this a purpose that you have created?  Is it something that you feel society requires of you?  Is it a goal that you have taken on for someone else; whether consciously or unconsciously? At One 2 One Personal Training Gym in NYC, we believe that taking the time out to consider these questions will, in time, reveal to you your priorities and help you to pare down your life where needed, or even choose a new direction if you find that your goals and activities are not truly internally generated.

Acting in congruence with your internal priorities can go a long way in reducing stress in your life, increasing motivation and increasing your sense of purpose.

Next week:  Nourishing positive thinking – One 2 One Personal Training Gym in NYC

Make a schedule

Once you’ve set your goals, breaking them down to weekly and daily steps helps make your goals seem “doable.” Whether it’s determining which exercises to do on what days or a dietary plan, mapping out your success each day makes it easy to take a small chunk out of a big goal every day.

Set an appointment with yourself

Committing to specific times for your activities is a valuable tool to help you in following through on your plan.  Set an appointment for each of your workouts and your meetings with your SOHO  personal trainer.  Mark your workouts on your calendar and treat them like you would a business appointment.  You owe yourself the respect you would give a business associate or client.

Make yourself accountable

Knowing that you will need to share your progress, or lack of progress, with another person, often has a huge effect on our motivation to follow through.  Whether you use a weight-loss support group, SOHO personal trainer or a friend, enlisting an outside person to hold you accountable can help you stay the course in achieving your goals.

Keep it in your awareness

One of the best ways to keep yourself motivated is to keep your plan and goals in your awareness.   Write out your goals and place them somewhere where you can review them daily.  Other ways that you can remind yourself of your commitment are:
• Keep your equipment in open sight.  Set your workout clothes out in a conspicuous place for your next workout
• Write your next workout or personal training appointment on the calendar that you use every day or, better yet, schedule a reminder of your next workout
• Place pictures that depict your goals around your home or office.
As challenging as it is to maintain a continual fitness and nutrition regimen, planning ahead to take some or all of these steps can help assure your success.  For even more tips, be sure to talk to your One 2 One New York Gym SOHO personal trainer!

(Read part 1 of Six Ways to Make Your Fitness Routine Consistent from our SOHO Personal Trainers)

Get educated

Learning about the most effective diet and exercise strategies and what you can realistically expect for results is a significant predictor of the success of your routine.  It helps you set goals that are right for youand helps you determine how to reach those goals. Understanding the “why” behind your actions is a great motivator. There are many great resources of information and our SOHO personal trainiers at One2One New York Gym can help you pinpoint the best ones for you.

Set goals

Most of us are familiar with the old adage that we must set “SMART” goals; meaning that they should be: specific, measurable, attainable, realistic and timely.  Using this formula to set your goals can minimize the discouragement and frustration that can occur from striving to attain unrealistic or unclear objectives.

Read part two:  Six Ways to Make Your Fitness Routine Consistent from our SOHO Personal Trainers (Part 2)

Can a Personal Trainer Help Keep You Motivated? – One2One New York Gym

One2One New York Gym - Possibly the greatest challenge in obtaining any fitness or weightloss goal is staying motivated.  It’s estimated that 95% of weightloss plans fail.  The reality may be even higher.  We’ve all seen the classic, short lived, New Years resolution; evidenced by a massive January increase in business at gyms across the nation. Seldom to these boosts in activity last far into February.

So what is it that separates those who succeed in their goals from those who don’t?  Statistically, those who schedule their time with a personal trainer are many times more likely to achieve their goals than those who go it alone.  After all, your personal trainer plays many roles which aid in success:  accountability partner, technique coach, scheduled routine and more.

For more help on achieving your goals, follow these tips to boost your chances of success:

Fitness programs: 7 tips for staying motivated
Fitness doesn’t have to be drudgery. Stay motivated by setting goals and choosing activities you enjoy. By Mayo Clinic staff Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs but stop when they get bored or results come too slowly — but it doesn’t need to be that way. Here are seven tips to help you stay motivated.

1. Set goals Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. For example, if you haven’t exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2. Make it fun Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn’t have to be drudgery — and you’re more likely to stick with a fitness program if you’re having fun.
3. Make physical activity part of your daily routine If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
4. Put it on paper Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.
5. Join forces with friends, neighbors or others You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.
6. Reward yourself After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
7. Be flexible If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you’re enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.