January Exercise of the Month: Hip Thruster

Engaging the glutes improves the calorie-burning benefit of your exercise routine, and many experts agree that few exercises target the glutes better than the hip thruster.

PRIMARY MUSCLE USED:

Glutes, hamstrings and erector spinae 

BENEFITS:

Core stabilization & glute strength

HOW TO:

• Begin seated on the ground with your back against a bench. Feet planted firmly on the ground.
• Keep knees stable & lift hips off of the ground.
• Rise until the body forms a straight line from the shoulders to the knees.
• Hold & slowly return to floor, touching the floor momentarily.
• Repeat 10-12 times.

*For an advanced option add a bar or plate near your hips.  

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  Start position

  
  

  

  Finish position 

Take 2014 one challenge at a time

by JCC staff

We are just one full week into the New Year, and extreme weather in many parts of the country has potentially derailed some of 2014 resolutions, like hitting the gym or getting to the store to shop for healthier food choices. 

With the weather improving, it's time to refocus on your 2014 goals.

As you look to reboot your New Year's commitments, why not take it one month at a time? 

If getting healthier and losing weight in 2014 is your goal (and it is the most common resolution in our country each year), here are some concrete, and achievable, goals you can set for the month of January. If they work for you this month, we dare you to try them again in February.

January Challenges:  

COOK ONE NEW, HEALTHY MEAL PER WEEK. This will expand your healthy recipe options at home.

TRY ONE NEW FRUIT OR VEGETABLE EACH WEEK. This will encourage greater produce intake. 

AIM FOR A MAXIMUM OF ONE UNHEALTHY FOOD PER MEAL. This will help with balance.

Behavior change, including weight loss, takes place when you work on altering teeny-tiny parts of your daily life, not by making lofty promises. Here’s to a fun and challenging 2014, remembering that resolutions are overrated and lifelong change takes patience!