The most important muscle?

If asked to pick the most important skeletal muscle for health and fitness, I would have to nominate the gluteals.

Many may know the glutes better as your bum, backside, derriere, - you get the idea.

A firm, toned pair of glutes is an asset (couldn't resist) that many covet from an aesthetics point. However, the role of the glutes in producing high verticals, speedy runners, and injury free knees and low backs is well established as well.

Unfortunately, developing this critical muscle group remains elusive for many, and there are several reasons for this. Few are doing exercises that will target these muscles, and those who are doing these exercises are doing them incorrectly. The result is many frustrated people with injuries, struggling to jump higher and run faster with pancake bottoms.

Too many are suffering from gluteal amnesia, and are in desperate need of an addanasstomy. (I can't take credit for creating these great terms, but I will abuse them at any chance I get;).

If you have anterior knee pain, back pain, frequent hamstring strains, fail in increase your running or jumping ability, and have an underdeveloped backside, I bet you suffer from gluteal amnesia. This condition means that you have forgotten how to use these crucial muscles. As a result, you compensate with a quad dominant movement pattern.

I see this all the time in treating my physical therapy patients or working with fitness clients.

Here are a few of some of the best gluteal exercises.









A recent article in JOSPT validates our use of these exercises, which reported that these exercises, (not the ridiculous donkey kicks pictured below you see in the fitness magazines) are the best at recruiting the gluteals.



As you will see, technique is critical, and the learning curve can be steep. However, the pay off is huge.

Try these exercises, and you'll likely experience a burn in you buns that our own trainer Michelle Theriault affectionately calls a "back yard barbecue". It is the first sign that you are moving down the road toward a firm back side, improved speed, and decreased injury.

If you think you may suffer from "gluteal amnesia", be sure to give us a call at 978-927-2065, or click here to inquire about an initial consultation.


Dedicated to your health!

Mike Stare

July's client of the month: 20lbs of fat loss in 10 weeks!

Maria Deforge came to Spectrum Fitness Consulting a little more than 2 months ago. She was a good athlete in high school and college. However, after suffering injuries from a car accident, she stopped exercising, and her battle with weight gain ensued. Years later, after kids, a career, and a lack of exercise, her weight gain had begun to negatively affect all aspects of her life. She need to make a change, and knew she needed help.

When she came to meet me at Spectrum, she was clear on her goal, and very committed to achieving it. Like many, she feared that the time required to prepare healthy food would be a big obstacle. Like all of our clients, we thoroughly assessed her, devised a plan, and instructed her on the steps to implement it.

10 weeks later, Maria has lost 20 pounds of fat, decreased her waist and hip measures by 3 inches, and reduced her body fat percentage by 5%! That’s a rate of…2 lbs of fat per week. More importantly, she feels great and is more motivated than ever to continue.

I should also mention that Maria’s exercise program takes about 3 hours per week.

Congratulations Maria!

Be sure to click here to learn how you can achieve amazing results like Maria did!

Many people struggle to eat well because it can be very inconvenient to obtain healthy food. Going out to eat poses many problems, and most feel preparing food is a pain.

I've had many long days between work, graduate school, fellowship training, and long commutes and found the convenience of eating out comes with a price of compromising quality food.

This forced me to pack a "lunch", often knowing I'd be out for 10 + hour work days. I feel I have the process down to a science now, and thought I'd share this with you to give you an idea how practical eating right can be. Check out the video below:

And be sure to learn vital nutrition secrets and solutions at my upcoming seminar, July 14th, from 7:30-9 at the Spectrum Fitness Consulting Studio. Click here to find out all of the details and register now!




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Here's a video of me making one of my favorite breakfast smoothies. I often add a scoop of protein powder to this as well. You'll be shocked how good this tastes -give it a try!