Hello all, I hope you are have a great week so far. I want to give a great big welcome and thank you to all my new friends following The Dropping The F Bomb FaceBook Page. I hope you’re enjoying it so far.
I’ve had some great questions this week between FaceBook, Snapchat and Instagram So I thought I would touch on a couple of those with most of the emphasis on our most or least favorite body part, the butt.
But before we get to the butt, a couple of the questions I had pertained to last weeks blog on Essential Oils. Deb, I’ll just you her first name to protect the innocent, wanted to know what oils I recommended for women to take care of their hair and skin, give an energy boost and alleviate headaches. I’m not going to go into a lot of detail on how to use these oils at this time but here is what I recommend. For hair and skin I would look into Lavender, Rosemary, Chamomile, Clary Sage, Lemon Grass, Peppermint, Geranium, Basil, Frankincense, Ylang Ylang and Tea Tree.
For Energy try Peppermint, Orange, Lemon, Eucalyptus, Grapefruit, Cinnamon, Ginger, Rosemary and Basil.
To relieve headaches use Peppermint, Lavender, Eucalyptus and Rosemary.
As you can see a few of these oils repeat and can be used for many different ailments but all of them are worth a try. I myself use quite a few of them on a regular basis.
Deb then went on to say that her mom was home on Hospice and has constant nausea and wanted to know what worked for that. Believe it or not a few oils that I already mentioned also work in this case. Ginger of course, Lavender, Lemon, Peppermint, Orange and Mandarin Orange can help ease an upset stomach and nausea.
If you choose to try some of these on your own I’d like to suggest a few friends of mine who sell and are also very well educated in the blending and uses of essential oils. You can click on the names and it will take you to their FaceBook or website pages, they are Denyse Morgan and my wife from Bridger who sell doTERRA essential oils. Melissa Scianna owner of Vintage Apothecary . Melissa has a wonderful shop just outside of Bridger and sells many CBD products, herbs and oils. The brands of oils she carries are Eden Botanicals, Mountain Rose Herbs and Starwest Botanicals, and right here in Butte is Ashley Kingston owner of the Enchanted Mermaid. Ashley carries doTERRA oils as well as CBD products. Any of these amazing business owners would be happy to help you with any questions or concerns you may have, please contact them or me your body and mind will thank you.
The other question I wanted to talk about was from Sue who wanted to know what she could do for her knees to stop them from hurting when she did squats. This got me thinking about a common issue with knees, legs and hips that people overlook most of the time, and that is the glutes.
Glute activation is usually not known about or avoided, especially by men. Listen up boys, real men do glute work. Glute exercises should be included in your leg day workout or at least in your warm up before heavy lifting.
If you are one of those people that sit all day for work or the word couch and potato could sum you up your hips can be very tight from being in constant flexion. When they are tight your glutes will shut off, when that happens all of your squatting and dead lifting may and probably is working muscle groups that weren’t meant to handle the weight. When this happens you run the risk of injuring those other muscle groups and probably the tendons and ligaments that are taking the brunt of the punishment you are putting them through.
Let me ask you this, when you squat do you feel it only in your quads? Does your lower back hurt when squatting or dead lifting? If so you need to get your butt turned on. Get your minds out of the gutter.
Knee and hip pain
Blisters on your feet or other foot issues like Plantar Fasciitis
Poor posture and you might walk a little funny
Lower back pain
If you are experiencing any of these issues there is a good chance your glutes are shut off so to speak. Disclaimer: I am not a doctor so if you think your issue is more serious I urge you to seek professional medical help.
Good question Spock. Anyone else miss Leonard Nimoy’s Character, no, just me, ok moving on then.
To turn on your glutes there are a few exercises you should be doing. Like I said before you can do these movements before your leg work or work them into the routine. Perform each exercise for 2 to 3 sets of 8 to 15 reps based on your fitness level. Also with all of these exercises make sure you keep your glutes squeezed throughout the movement. If you feel any pain stop.
Disclaimer: I do not own these images nor do I know the photographer. They were pulled as free images from the web.
Reverse glute bridge
At the top of the movement it’s important to make sure you squeeze your glutes for at least 3 seconds before releasing and returning to the starting position.
Lateral Tube Walk
Keeping the tube between the knee and the ankle step side ways in one direction then back again. Try not to take long steps.
Supine Hip Bridge
Making sure your stomach is sucked in and your lower back is on the floor push up as high as your body will allow without arching your back. Keep that gut sucked in soldier.
If your feeling more adventurous try this one instead.
Glute Kick Back
Get down on your hands and knees making sure your hands are under your shoulders and your knees are under your hips. Tighten your core to stabilize yourself and raise your right or left leg behind you as high as you can before returning to the starting position. Like with the Supine Hip Bridge do not arch your back.
Technique is critical when performing all of these exercises. Keep them slow and steady and don’t try to rush through them. Hopefully doing these few movements will help alleviate any of the issues I listed above. Even if you aren’t having an issue it’s a good idea to incorporate these few movements into your routine (MEN you too). They are also good for beginners looking to just move a little more. Give these a try and let me know what you think.
Well that’s a wrap for this week. I hope you found this somewhat informational and I really hope you’ll give it a try. Please don’t be shy about asking questions or making comments. Let me know what topics you would like discussed or how I could make this blog and my FaceBook Page Dropping The F Bomb more suited to your needs. Stay healthy #fitfam and see you next week, and try to remember and never forget,
Do What You Can, With What You Have, Where You Are,