Mondays can be...rough. Whether you aren't that excited about returning to work or your feeling stress about all your responsibilities- it's normal but that doesn't make it any less painful to deal with.

One way to help you alleviate stress is to move! Movement pumps up your endorphins, and even acts as 'meditation in motion'. This can be a hard mindset shift when you've viewed exercise as punishment. One way to change this is to begin to see it as a tool to help you feel better and take care of your physical and mental health. 

I know this shift won't happen overnight, but I wanted to share a strength training circuit that takes 30 minutes in case you need an idea for this week! ​

🍑Glutes🍑...why are they important? Is it all about looks or is there something more to think about?

Everyone can grow larger, stronger glutes, no matter where you start from. Despite recent social media trends, your backside isn't just ornamental. Your glutes are also incredibly important to your health and strength. The glutes are made up of three groups: the minimus, maximus & medius. These muscles are incredibly strong and powerful- but only if you know how to activate them properly. Most people don't, so let's dive into what you can do to get started.

Whether you're a serious athlete or work an office job with lots of sitting- you need to have strong glutes.

They help you...

• have more balanced posture
• protect your knees and legs from injury
• increase your explosive power (for when you're hiking, lifting or commuting daily up the stairs)
• take the pressure off your low back & heal back pain

That's why I put together this quick, yet impactful, glute routine for you! Try these exercises and focus on really feeling your glutes fire. If you have trouble feeling these muscles start by sitting on a chair and then flex your backside. That is the sensation you're going for with this routine.

Do you ever notice that one side of your body is stronger than the other? What about flexibility and power, does that vary from side to side as well? If so- you're not alone. In my coaching experience I have found that most clients have a more dominant side. There can be many reasons why you have a discrepancy in your upper or lower body: past injury, which side is naturally more dominant, lifestyle (which hand you write with, which leg you step/jump with, etc.) While this development might be normal it's also important to note that strength training can either exacerbate or help balance your muscular imbalances.