Wednesday 150812


Cindy (with a Gun)

20:00 AMRAP of:



10-Pistols (5 per leg)

CrossFit athlete, 77, makes full-body transformation

A remarkable 77-year-old woman is reshaping more than her body, by breaking a sweat. Constance Tillet is living proof it’s never too late to push yourself in the gym, reports “CBS This Morning” co-host Norah O’Donnell.

Keeping up with her today, it’s hard to believe that just a few months ago, Tillet’s body was failing her.

She’s been through more than just two hip replacements.

“Two knee replacements, two rotating cuffs — a partial and a full,” she said.

But all that couldn’t stop her from turning her life around.

She believes it’s important for seniors to be working out.

“Get up and do it. Stop with the whining,” Tillet said. “Stop with ‘Oh you have to take care of me.’ Take care of yourself.”constancetilletcrossfit3.jpg

Constance Tillet at CrossFit South Brooklyn

That’s something Tillet didn’t used to do. Her health problems started almost 30 years ago, when she was 50. She took insulin four times a day for diabetes and 60 pills to treat high blood pressure, congenital heart failure and arthritis.

Then last fall, Tillet’s son suggested she try CrossFit, and helped her find CrossFit South Brooklyn.

She said she never worked out until now.

Tillet met gym owner David Osorio and, after just 10 months of working out together, she is down to just a few pills a day, and has lost 50 pounds.

“People have this perception that, you know, you have to be some really exceptional physical genetic person to kind of come in and make tremendous progress like this, but it’s just about consistency,” Osorio said.

And there’s strong evidence that movement improves seniors’ health. In the largest study on the issue, by the National Institute on Aging, doctors followed more than 1,600 seniors over a two-year period. They found that regular and moderate physical activity reduced the risk of disability by 18 percent.

Osorio said he has been most impressed by Tillet’s attitude.

“People love seeing her. She lights up the room when she comes in,” he said


Constance Tillet at CrossFit South Brooklyn

Osorio said there’s a psychosocial element to fitness.

“Part of all this is meeting people and expanding your social base and just having more people in your life that you can depend upon and that you can trust,” he said.

For Tillet, that moment came in June when her devoted husband, the man who took her to every CrossFit session, died suddenly, on the same day he was scheduled to start his own fitness plan.

“He was my nurse, my doctor, my friend, my everything,” Tillet said. “He was my encouragement. He’s still my encouragement.”

That encouragement, Tillet said, will keep her working out. She said it’s changed her mentally and spiritually.

“When my husband died and the word spread, in my wildest dreams I never thought they would be there with me, and they were there with me to his grave site,” Tillet said. “And they are still with me and they will be with me till I leave here. South Brooklyn CrossFit is my family, my children, and I mean it with the bottom of my heart.”

Monday 140217


4:00 AMRAP of:
3-GI Janes
6-Pistols (3 per leg, alternating)
Rest 2:00

From The LA Times

As marijuana laws change, health risks of pot use are weighed

As more states relax marijuana laws, studies support the belief that pot is less harmful than alcohol and tobacco. But that’s a low bar, some health experts say.

 Greater use of marijuana
By Chris Woolston February 14, 2014, 2:30 p.m.

Now that people in Colorado (and, soon, Washington state) can buy marijuana about as easily as they can pick up a 12-pack of Bud Light, it’s a good time to ask: How risky is it to turn to pot?

President Obama has already shared his opinion, telling the New Yorker magazine, “I don’t think [marijuana] is more dangerous than alcohol.” The president’s opinion stands in stark contrast with official federal policy that still classifies marijuana as a Schedule 1 drug, putting it in the same class as heroin and LSD.

In this case, the president seems to be more correct than the government, says Richard Miller, professor of pharmacology at Northwestern University Feinberg School of Medicine in Chicago. “No question about it,” Miller says. “It’s absolutely clear that marijuana is much less dangerous than alcohol.”

According to Miller, marijuana is the safer choice whether you’re using it for a single night or a lifetime. “When people drink alcohol, they often get out of control and get violent. They crash their cars and beat their wives. But when people smoke marijuana, they get very relaxed and mellow.”

Roughly 10% of people who try marijuana will eventually run into trouble, says Dr. Christian Hopfer, associate professor of psychiatry at the University of Colorado School of Medicine in Aurora. That’s about the same odds that a drinker will abuse alcohol, he says, but there’s a big difference: Alcoholism causes far more physical and emotional devastation.

The signs of marijuana addiction are subtle, he says. Adults who smoke heavily — as in four or five time a day, every day — tend to have trouble learning, remembering and dealing with complicated tasks. “They’re definitely impaired,” Hopfer says. “They organize their lives around using.”

Fortunately, the habit is breakable. “A lot of people who use marijuana heavily in their 20s eventually quit on their own,” he says. “It’s probably easier than stopping [tobacco] smoking.”

The toll seems to be worse for young brains. According to Hopfer, adolescents who smoke a lot of marijuana can expect to lose about 8 points from their IQ. Young users also seem to be more likely to become psychotic in later years, although the risk is still small. “About one user in a thousand will end up with a psychotic illness that they wouldn’t have had otherwise,” he says.

As reported in November in Current Psychiatric Reports, marijuana can threaten physical health too, although the dangers appear to be mostly small and unpredictable. After summing up studies over the last 15 years, researchers at the U.S. Department of Veterans Affairs found evidence linking marijuana to lung disease, heart disease and other ailments, but the actual risks were hard to pin down. For example, one study suggested that smoking a single joint increases the odds of a heart attack within the next hour, but other studies have failed to find any sign that marijuana users are more likely than non-users to suffer a heart attack over the long term.

The report also noted some growing but inconclusive evidence that long-term marijuana use could increase the risk of cancer in the lungs, bladder, head and neck. The authors noted, however, that marijuana doesn’t seem to be in the same league as tobacco when it comes to the potential to cause cancer — another comparison that was practically guaranteed to cast marijuana in a positive light.

A 2013 study published in the Journal of General Internal Medicine suggests that even heavy marijuana users aren’t necessarily a sickly bunch. The study looked at nearly 600 primary-care patients who had tested positive for marijuana or another illicit drug. Chronic marijuana smokers were just as healthy as occasional smokers and weren’t any more likely to have had a recent stint in the ER or a hospital bed.

The president’s pot analysis may have been accurate, but it wasn’t necessarily helpful, says Dr. Timothy Naimi, an associate professor of medicine and community health sciences at Boston University School of Medicine.

“Saying marijuana’s safer than alcohol sets an incredibly low bar,” Naimi says, adding that alcohol kills about 80,000 people a year. “Marijuana can still be a dangerous substance.”

While the risks of marijuana may be relatively small for each individual user, Naimi believes problems are likely to grow with access to the drug. “It’s five times more potent than the pot I grew up with. We’ve lowered the price and increased the supply. I’m not for or against legalization, but those are red flags.”

Supporters of legalization often say marijuana should be as freely available as beer or whiskey. But Naimi says the nation’s experience with alcohol isn’t exactly a ringing endorsement of lax regulations and easy access to mind-altering substances. Instead, he says, the toll of alcohol should “give pause” to anyone hoping to bring marijuana to the masses.

Saturday 131228

10-CTB Pull-ups
20 (10 per leg) Pistols


Rack Jerk – Heavy Single

From CNN Health

7 workout habits you should drop now

By Jennifer Cohen, – 

updated 11:12 AM EST, Fri December 27, 2013
Trainer Chris Jordan has designed a high-intensity circuit training program to help his clients lose weight and get fit. Instructions: Do as many reps of each move as you can in 30 seconds, resting 10 seconds in between. Repeat the circuit two to three times. First up, jumping jacks.
Trainer Chris Jordan has designed a high-intensity circuit training program to help his clients lose weight and get fit. Instructions: Do as many reps of each move as you can in 30 seconds, resting 10 seconds in between. Repeat the circuit two to three times. First up, jumping jacks.
 ( — Are you spending hours working out every week, and not getting the results you want?

Chances are you might have a bad habit or two when it comes to exercising.

Never fear, there’s a quick fix for even the most ingrained workout no-nos. Check out these seven workout habits you should drop: Not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser.

1. The elliptical

I’m not a fan of the elliptical. Not only is it the most boring piece of equipment in the gym, it is also extremely ineffective.

First off, the elliptical doesn’t use a natural body motion to work your body. Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles. Sure, the gliding motion of the elliptical burns calories, but that’s about it.

It is also easy to slack off on the elliptical. With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle.

You are much better off doing a 20-minute cross training circuit (burpees, jumping rope, jumping squats, etc.) than 45 minutes of slogging along on the elliptical.

If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up, and also work your upper body and back.

2. Working out for long periods of time at a moderate pace

When it comes to working out, slow and steady does not win the race. Maximize your time, people!

Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch. Challenge yourself to 30 minutes of nonstop, intense exercise. You can take 15- to 30-second breaks, but move quickly from one workout to the next. Give it 100% for 30 minutes, instead of 75% for an hour.

3. Lollygagging

You know that girl at the gym who’s always fixing her hair in the mirror? Don’t be her. Come to the gym with a time frame and a plan.

This means no wandering around, no texting your boyfriend in between reps. Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds.

If this means writing down your regimen, great. Tattoo it to your arm. Whatever. Make the most of your time. Get in, get out. No one likes a gym rat.

4. Too much cardio and too little strength training

But cardio burns more calories, right? Not so fast, lady.

Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories. Or so that little blinking screen says. A quickstrength training or cross training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass.

Building muscle means that those muscles are able to work throughout the day burning more calories when you aren’t working out.

5. Hydrating with sports drinks

Sports drinks may give you a boost, but are full of sugar and calories. During any given daily workout, hydrating with plain ol’ water should do the trick just fine.

If you feel tired during your workout, try fueling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the Gatorade. Try some almond butter on toast.

6. Doing the same exercises over and over again

When you do the same workout routine over and over, your body gets used to it and it becomes easier.

The Stairmaster might have been challenging at one point, but pretty soon your muscles become familiar with that motion. Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room.

Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom. Take that new kickboxing class or try one of my workouts.

7. Going it alone

Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn.

However, sometimes it takes a workout buddy to hold you accountable. Working out with a partner not only makes it more likely that you’ll work out, it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts.

And let’s not forget the power of good old-fashioned competition. If your friend is doing 50 lunges, don’t you suddenly feel inspired to do 51?

Friday 130510


10-CTB Pull-ups
20 (10 per leg) Pistols

From US News & Health Report

You’ll Gladly Die for Your Children; Why Won’t You Cook for Them?

April 11, 2013

I’m a parent of three. I hold no illusions that I’m a uniquely dedicated parent or that my love for my kids is greater than anyone else’s. And like all parents, should the opportunity arise, I’d gladly, immediately and unquestioningly give my life for their’s. And it’s my firm belief in the incredible and powerful love of parents for their children that regularly leads me to scratch my head and wonder: Why it is that while most every parent would happily die for their children, it’s an increasingly rare parent who will cook for them?

I’ve heard all of the explanations—time, cost, after-school activities, lack of cooking skills, picky eaters, etc. But ultimately, I think the real reason parents who would die for their children are comfortable feeding them from boxes and drive-thrus isn’t due to a lack of love or concern. It’s because society has been so firmly and conclusively duped into believing that doing so is both safe and healthful that it has become our new normal.

Remember that the foods we feed our children are, quite literally, their building blocks. Consequently, we are building a nation of children constructed from the food industry’s deceptively and, at times, deceitfully marketed salt, sugar and fat offerings of convenience.

But more than that, the manner in which we feed our children is the model from which they’re likely to draw upon to feed their futures. If fast and processed food assembly make up the bulk of their childhood “cooking” experiences, where actual cooking is a grumbling rarity relegated to holiday dinners, do you think your children are likely to take the time to cook and look after their nutrition as young adults or as parents themselves?

The statistics are ugly. Nearly half of our food dollars are being spent on restaurant and out-of-the-home convenience foods. In our homes, the percentage of food dollars being spent on processed foods has doubled since just the early 1980s. But again, we’re not eating this way because we don’t value health or love our children. We’re eating this way because the food industry has festooned boxes of salt, sugar, fat and pulverized white flour with claims of added “nutrients” and health benefits; they’ve also convinced us that mixing, pouring, stirring and adding is “cooking.”

The fact the food industry has succeeded in doing this in part may have to do with our species-wide desire for convenience, because, at the end of the day, it’s simply not about time. Recent reports put the average American in front of a television for 34 hours a week and on the Internet for another eight–sure sounds like time’s something of which we actually have plenty.

Fixing this problem will require more than just trying to make parents feel guilty. At this point, many parents been led by lax front-of-package labeling and advertising laws to faithfully believe that the boxes they’re feeding their children do in fact conveniently and healthfully replace fresh, whole-ingredient cooking. Plus, they themselves may have grown up in homes where actual home cooking was anything but the norm and may not know how to cook.

So what should we do? Here’s a start:

• We need to take away the food industry’s upper hand in the supermarkets. We need to change labeling laws and hamstring the ability of the food industry to hoodwink harried parents into believing that a sometimes-comfort food like mac and cheese can ever be a smart choice. Why should the onus be on the consumer to turn boxes over to study the nutrition facts panel to ensure that the claims on the front of the package are supported by its actual contents? Moreover, are consumers actually equipped to do this from a nutrition-education perspective?

• We need to bring back home economics. Sadly, there are many families in which regular home cooking was last seen three generations ago. I think children shouldn’t be allowed to graduate high school without knowing how to cook 10 simple, healthful, fresh, whole-ingredient meals on their own. As well, we should consider using our schools’ abandoned kitchens after hours to help teach basic cooking skills to families as a whole.

• We need to denormalize the reliance on convenience when it comes to feeding our children. As a society, we need to prioritize our kitchens as the healthiest and most important rooms of our homes. And we’ll likely need hard-hitting public health campaigns that criticize the food and restaurant industry as well as nutrition education in schools.

The shift from regular home cooking to the mess we’re in now didn’t happen overnight, and it’s going to take time to reverse. We need to rise up and reclaim our kitchens and shift the balance of power from the food industry to loving moms and dads who no doubt would die for their children and, if empowered to do so, I’ve no doubt would cook for them, too.

We need to champion produce and not products, and we needed to have started yesterday

Wednesday 130313


Dead Lift – Using 90% of your 1RM for the math, complete:

3x 70%
3x 75%
AMRAP x80%


30/20/10 of:
CTB Pull-ups
KB Swings

From The Boston Globe

4 Ways to use exercise to boost brain power

By Deborah Kotz, Globe Staff

No doubt, the biggest appeal of exercise is to build biceps, heart muscle, and perhaps some definition in those abdominal muscles, but how about using exercise to build your brain?

It’s been known for some time that exercise can lift your mood, ward off depression, and help the brain age more gracefully — free of memory loss and dementia.

But now researchers have found that even just one bout of exercise can — even better than a cup of coffee — improve your mental focus and cognitive performance for any challenging task you face that day.

A new analysis of 19 studies involving 586 kids, teens, and young adults that was published Wednesday in the British Medical Journal found that short 10 to 40 minutes bursts of exercise led to an immediate boost in concentration and mental focus, likely by improving blood flow to the brain.

“These results provide further evidence that doing about 20 minutes of exercise just before taking a test or giving a speech can improve performance,” said Harvard psychiatrist Dr. John Ratey, who wrote the best-selling book Spark: The Revolutionary New Science of Exercise and the Brain.

Another piece of proof can be seen in the brain scan above — from a 2009 University of Illinois study also included in the new analysis — which compares the brain activity of 9-year-olds who took a brisk walk and those who didn’t take a walk. The walkers had far more activity in brain regions involved with focused attention and filtering out noisy distractions while they were taking a challenging test compared to the non-walkers.

“We’re not sure how long these effects last short-term,” Ratey said, but it’s likely to be for at least a few hours.

Public health experts have long complained about the cutting of gym and recess time at school to make time for more academics, which could actually be having the opposite effect of impeding kids’ learning.

Ratey is a big fan of before-school activity programs, like BOKS, that are starting to gain traction at public schools in Massachusetts and elsewhere to replace the shrinking time for activity during the school day.

Over the long term, regular exercise is believed to boost a chemical called BDNF — which Ratey calls Miracle-Gro for the brain — that’s instrumental for the development of new nerve connections and brain tissue in areas of the brain responsible for higher reasoning. Slow and steady workouts several times a week also increase levels of “feel good” brain chemicals such as serotonin to increase your energy and mood.

Here are some ways to use exercise to increase brain power, whether you’re 7 or 70.

1. To improve immediate mental performance, think quick-and-dirty exercise bouts. A short, sweaty session of jumping rope, running in place, squat bends can quickly improve blood flow to the brain, helping to improve the transmission of signals through the nerve cells, according to Ratey. Try to squeeze in this mini-workout within an hour before you’re expected to perform.

2. Reduce and prevent depression through steady activity a few times a week.Studies over the past several years have indicated that burning off 350 calories three times a week through sustained, moderate activity can reduce symptoms of depression about as effectively as antidepressants. That’s, at least, for those with mild depression. Exercise can also work hand-in-hand with medications and therapy to help control depression in those with more severe symptoms.

3. Pick up a new sport or skill to improve learning. Taking up a new workout routine that requires hand-eye coordination or fancy foot moves puts a little stress on your brain cells to help them grow, according to Ratey. Complicated activities may also improve your concentration skills over the short-term even better than more straight-forward workouts, according to one German study.

4. To retain your memory, even mild daily activity works. While the latest British Medical Journal review study couldn’t find evidence that exercise provided a temporary memory boost, other studies have suggested that elderly adults who engaged in leisure activities such as short walks, gardening, cooking, and cleaning were less likely than their sedentary peers to have memory loss and a crumbling vocabulary.

Sunday 130203


20 mins of:
5-Handstand Push-ups
10-Pistols (one leg squat)

Subs for this workout are Ring Push-ups for Handstands Push-ups (not really a like for like sub but will suffice today). Side step-ups to a 24 inch box (5 each leg per round) for Pistols.

The following is from  It comes at a time where TitanFit has grown for its original 90% male 10% female days to our current almost 50% male 50% female  make-up.

Now that we have more women, I and cursed daily by those that love what CrossFit has done to their body (less fat, more muscle), but are slow to accept what the scale says.

Her:  Hey, I weigh 145 lbs.  When I started here I weighed 125!
Me: How many Pull-ups and push-ups can you do today?

Her: More than I could before, but I WEIGH 145!
Me: How do you clothes fit?

Her: Pants are tight in the thigh but are falling off my waist. I now have to buy jeans that are labeled “curvy” amd no longer fit into “skinny jeans”!  For my shirts, I was forced to go from small to medium because my arms are now to big to fit in the arm holds of the small shirts.  My belly is smaller and I have lost inches in my hips and butt.  I can now wear clothes that I could not wear 5+ years ago. I hate you Herb!
Me: You are welcome! Hey why do you still have clothes that you could not wear 5 years ago in your closet?!

Me:  There are no secrets.  It is all about hard work.  Spot reduction does not exists. throw away your scale and concern yourself about how your clothers fit.  You are stronger, which is a good thing.  Have people mentioned that you look better?

Her:  Yes
Me:  Hmm!  Remind me again what is your stated goal?

Read the following

A New and Better Butt? Why not a STRONGER Butt?

I don’t get women into my gym by promising them a great ass. They acquire their awesome asses as a result of doing goblet squats, split squats, kettlebell swings, step ups, reverse lunges, deadlifts…you get the picture. I don’t promise them “toned” arms. But they end up with awesome arms from push ups, rows, chin ups, face pulls, presses….you get the picture. In fact, I don’t promise them anything. They come to me because they want to get stronger. They come to me because they want to move better. They come to me because as one of my clients said to me today, “Because I don’t want to be in pain. Because I want to be able to keep moving this way when I am 90.” And of course, I will not deny the fact that many of them also want to look better too. I am not going to ignore the fact that most women wish they had ______. (You fill in the blank.) I just want other things to take priority.

Empty promises.

Because if you promise a woman a better butt or if you promise weight loss or toned arms and after weeks of exercising, it doesn’t happen as fast as they like, she will be left feeling worse about herself than she did before she started. I think that these type of promises encourage negative thinking in women. I think that when you focus on body image, you put a woman’s body image before performance, before health, before confidence.  These empty promises encourage a woman to feel bad about herself, not better and honestly, she has enough to feel bad about as a woman. Remember, it is hard enough just being a woman (I wrote about that recently here.) So in my mind, these types of promises should not exist. It is easier and WAY more satisfying to build a woman’s confidence by introducing her to the deadlift (by the way, a great ass exercise), boost her self-esteem by teaching her how to do a proper push up (toned arms anyone?) or a barbell squat (another great ass exercise) than just help her fit into a pair of pants. Women do not need to be reminded of what they don’t have. They need to be reminded of what they DO have and they need to be coached how to use the body they DO have.

Push ups a la Michele

Just ask my ladies. The other night, after watching one of my clients bang out a set of 10 push ups, my husband asked her if she started off at my place with such good push ups. “NO way,” she said. “This is what I am most proud of too. My push ups.” She told me that she has also been getting compliments right and left from friends about how awesome she looks and these friends just cannot wrap their heads around the fact that all she has been doing is squatting, pressing and rowing. No running? They ask. No cardio, she tells them aside from a few ball slams and rope slams here and there.  Of course, she said, she would rather them ask her how much she can squat these days than how she got her body. ;-)

This past summer, I wrote an article about my ladies and their feelings about strength training. You can read ithere. The women speak about the empowerment they feel as a result of strength training, how much more confidence they have in their daily lives, how they are able to do things they never thought was possible. They talk about the focus and concentration that goes into training, why they do it, what they get from it. And yet, I still find it difficult to get some women to believe in the power of the iron. I was recently on my Facebook News Feed and I saw a post by a friend of mine (a dancer) who was talking about building a new butt for the new year at Pop Physique. I had heard of this place (it’s a chain) and knew that it was just another type of barre class (They are popping up like mad all over the city. You can read about my feelings  in regards to barre classes here.)

The Pop Physique Butt

I checked out the website and the first thing staring at me was some woman’s ass. Ugh. Seriously?

Right there, I knew what this place was all about. With a little more digging, I found a YouTube clip from one of the classes. Take a look.


What bothers me the most (I was face palming so much I turned my forehead red – it was like hearing nails on a blackboard), was the fact that the woman interviewing the instructor in the video is seen at the beginning of the video standing in front of a squat rack with a loaded barbell. Loaded with 45lb plates and a couple of smaller plates. A squat rack people. The clip then goes on to show women pulsing with 3lb dumbbells and then humping a ball. WTH? Where did the squat rack go? Why was it there in the first place? To tease us women who believe in the power of the rack? For the love of…..where the hell did the squat rack go??? NOOOOOO!

My “Barre Core/Barre class” butt

Okay, okay….I get it. The point of these classes is to  build a better butt. How do you do that when you use no resistance? Do you want to see what a butt looks like from a barre class? Cue picture to your right. Whoa. Now, mind you, during this time, I was also teaching cycling and doing some machine work at the gym. But this is my butt after two years of barre classes. Flat as a pancake. Non-existent. Is it even there, you ask? I just see wrinkles. Yes, there is something beneath the pants. Not much though. And look at my chicken arms too. Hell, look at my breast. Where is the muscle????? Where is the butt? I thought I looked great…..until I saw this picture and saw my body and realized how pathetically weak I looked. I had recently lost weight too (due to not eating as a result of my back injury – in too much pain to eat. This was the year I had my relapse.) But all the time I was teaching my barre class. I was squeezing and pulsing, squeezing and pulsing. Where was my ass to show for all that work??

My butt from Squatting/Deadlifting/Kettlebell swinging

Fast forward one year. ONE year. Take a look at my ass now after a year of squatting, deadlifting, pressing, benching, doing chin ups, push ups.  Uh, big difference, wouldn’t you say? I was still teaching my barre classes (this was the year before I opened my gym), but what had I added into my program that was not there before? You guessed it. Heavy squats, deadlifts, glute bridges. More specifically, weight. Weight, people. Weight. None of that 3lb bullsh**.  Real weight. And more weight. And more weight. My goal was a stronger butt, not a “better butt. Hell, my goal was to just get stronger. The butt came as a bonus from all the hard work.

And again almost a year and a half later. Still going strong. No more barre anything. Only barbell.

And I continue to work on getting stronger each and everytime I train. And consequently, my glutes get stronger too. So, ladies, if you are looking to build a stronger, more able backside, please for the love of all that is humane in this great world, give up humping the barre while squeezing a ball between your thighs and grab a freaking dumbbell and start doing some goblet squats. Or teach yourself how to do a kettlebell swing. Holy backside Batman! Or roll a barbell over your hips and thrust away! Your glutes will thank you and will appreciate the work. Because the work you do in your “build a better butt class for the New Year” will only work for some time then it stops working because nothing has changed. No resistance has been added. If you stick with 3lb dumbbells, you will end up looking the same. The body adapts. So, instead of working towards a cute ass, why not do yourself a real favor and work towards a stronger body and consequently, a stronger, maybe cuter ass.