The "Disease" that is sweeping the nation... (You know somebody who has it!)

 

There is a "disease" that is raging across office personnel everywhere. Odds are, it's in your office. And even worse still, many people, possibly even you, are oblivious to it.

This disease can have life altering effects. It can cause sleep disruption, fatigue, back pain, knee pain and even digestive issues!

Back to this shortly...
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Forgive me for being so blunt, but the gluteus maximus (the primary muscle of your rear) is an amazing thing! It is the most powerful muscle in the body...

Wait... for some of us, it's not.

For some of us it's actually a flat, non-muscular, dysfunctional pancake that gets no attention at all, from ourselves or the opposite sex!. And it's one of those things that, aside from attracting attention from the opposite sex, is very necessary for reducing back pain and knee pain: It literally the key to getting rid of most back pain and knee pain.

Unfortunately for most people with a case of "Noazatol (No-Ass-At-All), because it is on their backside, it gets ignored. If you don't look at it, it's not there, right? Just like a baby pretending you can't see him if he just covers his eyes?

Wrong. It will make you painfully aware of it's absence if you ignore it for long enough.

So let's talk about how you guys (and gals, because this "disease" is non-discriminatory) can cure your Noazatol.

First off, you have to realize it should be there, but yours is not. Admitting you have a problem is the first step!

Secondly, you have to find the on switch. Once you discover how to turn this muscle on, you can start paying attention to when you use it! The first way to turn it on is to simply contract it right now. Sitting in your chair, squeeze your buns together. Hold for 5-seconds, and slowly relax. Repeat 10-times. This is the most crucial step.

The next step is to perform that contraction any time you do a lower body exercise such as step ups, squats, lunges or deadlifts. A little trick here, lift your toes up a touch and push your heels into the ground. Often when we do lower body exercises, we tend to push through our toes. To cure what ails you, push through the heels.

Now below is a workout that you can do to help build the glutes. Perform all 3 exercises in a row with 10-seconds of rest between each one. Do each circuit 3 times

A1) Single Leg Hip Bridge x 15 each leg
A2) Sumo Squats (feet wider than usual, toes turned out 45-degrees) x 15
A3) Pushups (Because everyone benefits from pushups) x 10
 

B1) Quadruped Hip Extension x 15 each leg 

B2) Single Leg Deadlift x 15e (remember to "turn on" glutes with each repetition)
B3) Stick Ups (Back against wall, slide arms up and down wall as if I said "Stick em up!") x 15

Now, about cardio. Jogging is a GLUTE KILLER. It will make Noazatol worse. My recommendation is to do something like rowing, stair stepper or better yet, hiking uphill. Set the incline at a minimum of 6% and run uphill. This activates the glutes as your leg has to push you up and extend, thereby using more glutes than jogging on flat ground.

With all of the rain the local mountains have been getting, the hils are very green and there are beautiful hiking trails nearby.

Windwolves Nature Preserve has miles and miles of hiking trails.

There are many trails on the hills near Hart Park and up into Kernville there are a number of hiking trails as well!

Get outside and use those glutes!



I hope this helps you cure your Noazatol. If you have more questions regarding the cure, feel free to email me at aaron@pairmarotta.com!