The Mini Band is a great way to activate and burn out your glutes from every angle. Using the Mini Band, you can target all three glute muscles to really activate your glutes from every angle.
These moves will get your glutes firing to help tone your glutes while also strengthening them to help you prevent low back, hip and even knee pain.
Too often we get back pain and think, “Oh I need to work my low back. My low back must be weak.”
When really the issue lies more in the fact that we are constantly overusing our low backs to carry a load our glutes and abs should really be used for.
So to get your glutes firing using the Mini Band, try this Mini Band Booty Burner below.
Mini Band Booty Burner
Complete 2-4 rounds of each superset. Do not rest between exercises, but rest as needed between rounds so you keep feeling your glutes working. Regress as needed to so that your glutes continue to work to burn them out without your low back taking over. Beginners may need to start with fewer rounds while more advanced exercisers, or exercisers who’ve done this before, will want to do all 4 rounds.
Shorten this and just do 2 rounds of each if you are using it as activation before your workouts!
Not just any man can take his wife’s dream and make it a reality. This is just one of the reasons why Justin is such a crucial member of the Joovv team. His affinity for process and extreme attention to detail is why Joovv is lucky to have him as head of R&D. Prior to inventing and developing the Joovv Light, Justin spent his career as an engineer managing design and development teams. Justin considers himself blessed to share life with his high school sweetheart, Melissa, and their six children. Together, they share the same passion for bringing health and wellness to the world. Fun fact: Justin can play drums and trumpet like it’s nobody’s business.
Scott Nelson, Cofounder
Scott is the impetus, power, and energy that set Joovv in motion. His ability to metabolize information quickly makes him an irreplaceable asset to the company. Prior to cofounding Joovv and leading all of their commercialization efforts, Scott spent his entire professional career in leadership positions with some of the largest medical device companies in the world, including Medtronic, Covidien, Boston Scientific, and C.R. Bard. Scott is best friends with his wife and soulmate, Liz, and loves spending time with his 4 kids. Fun fact: In his spare time, Scott is also the host of Medsider Radio, a top-ranked medical device podcast.
QUICK SUMMARY OF RED LIGHT THERAPY:
Sunlight can be broken down into different colors and each color has its own effect on our bodies.
And red light specifically has been proven to have numerous benefits for our bodies. Seeing those benefits, Scott, Justin and their wives created Joov to bring you easier access to red light therapy!
I love healthy snacks that don’t taste “healthy” aka like crap. I like snacks that you can have around that taste delicious, satisfy your cravings while also helping you hit your macros.
And it’s even better if they are easy to make so you don’t add on to your meal prep and can even squeeze in making them during a busy, stressful week. (I love snacks you can make and even freeze for a few weeks so you always have something on hand!)
Because let’s face it…When you’re stressed and tired and bored…and simply want to eat, you’ll reach for whatever is around. Which most often ISN’T healthy. Because most of the time the healthy food we keep around when we are “on a diet” is well…not satisfying.
But if you can have something TASTY AND HEALTHY easily available, you’ll not only satisfy your cravings but also keep yourself on track.
That is why I love these Cinnamon Vanilla Protein Balls.
They are basically a one-bowl recipe. AKA you put all of the ingredients in one bowl, mix, roll into balls and eat! You can freeze them for a few weeks so you always have something around and they are easy to take with you to work or out and about if you’ve got errands to run.
So if you need a quick and healthy treat to satisfy those cravings, you’ll love these protein balls from my Macro Cycling Shred Book!
Cinnamon Vanilla Protein Balls
Servings 16 (1 ball per serving)
INGREDIENTS:
1 tsp Vanilla Extract
3/4 cup Gluten-Free Oat Flour (take oatmeal in a food processor to grind up)
1/4 cup All-Natural Nut Butter of choice
1/4 cup Almond Meal/Flour
2 tbsp Raw Local Honey
2 scoops Vanilla Whey Protein Powder
1 tbsp Cinnamon
***Note you may need to slowly add tbsp of water depending on the whey, oats and almond meal you use to reach the desired consistency.
First make sure to grind up oats in a food processor or buy oat flour.
Then add oat flour, almond meal, whey, cinnamon and nut butter to a bowl. Stir all of the ingredients together.
Then add honey and vanilla extract. Mix well again with hands until dough comes together,
If needed, slowly add a tbsp of water at a time until dough complete comes together.
Then roll into 1-1.5 inch balls and place on a cookie sheet lined with parchment paper. You can choose to roll in additional cinnamon and even vanilla whey if desired.
Freeze for 20-30 minutes then transfer to a ziplock bag. You can freeze them for up to 6 weeks!
Looking to dial in your diet? Love the idea of a diet where no foods are off limits? Curious about Macro Cycling and how you can get the lean, strong body you want with a diet that fits your lifestyle?
Josh Hillis is the author of Fat Loss Happens on Monday. He’s contributed to the “Fighter Workouts for Fat Loss” chapter of The RKC Book of Strength and Conditioning for DragonDoor Publications (2011). He’s also written several e-books including: The Stubborn Seven Pounds, The 21 Day Kettlebell Swing Challenge, and System Six: Easy Fat Loss. Josh is also an item writer (question writer) and reviewer for the National Academy of Sports Medicine’s CPT Exam. His blog Lose Stubborn Fat, has over 32,000 readers from over 150 countries. He’s been quoted or featured by The Los Angeles Times, The Denver Post, Experience Life! Magazine, and USA Today and is a regular contributor to Strength Matters Magazine. Josh believes in a kinder and more effective nutrition coaching (habits based) and reasonable, progressive, periodized workout programs. He believes the fitness industry can get smarter and more professional, and wants to help make that happen.
3 KEY POINTS:
1. Do less things but do them better.
2. Add a fall back. Find a way to dial things back when you are stressed.
3. Skills are something you are constantly working on and evolving.
JOSH’S FAST FIVE FITNESS FACTS
Q: What’s your favorite exercise?
Tuck Sit to Bent Arm Stand on Parallettes
Q: What exercise do you hate…but love at the same time?
