KEYS OF EMPOWERMENT

The keys of empowerment are weekly tips relating to training, mindset or nutrition to aid you in completion of your physical goal.

Hammering the hamstrings
When training the hamstrings subtle differences can make all the difference, for example whether the legs are rotated slightly in to hit the inner hamstrings (semitendinosus and membrinosus) or rotated out wards at both the hip anmd knee to hit the bicep femoris which is more visible from the side.

Bubble Butt
Many people have problems activating their glutes (bum muscles for the layman among us) – strong glutes will add shape to your lowerbody and improve performance in many exercises and sporting situations.
If you have problems activating your glutes, spend some time stretching you hip flexor muscles, as tight hip flexors will inhibit your glutes through reciprocal inhibition via the nervous system. A good hip flexor stretch is like the one below – try to stay upright and keep the back flat and push your hips forward into the stretch

Do’s Vs Don’ts
When trying to change a habit rather thanthink I cant have X, Y or Z – instead think of a positive step which results in the same outcome. For example rather than say ‘’I will not drink cola anymore’’ you could say ‘’I must drink four litres of pure water a day’’ – the end result will probably be the same as in taking the active steps to drink four litres of water will result in you either decreasing you cola intake or not drinking any at all as a consequence. Doing it this way will be psychologically easier as you wont be thinking about what your giving up and if you do drink a cola you wont beat yourself up over it.