If’s, and’s, or butts…

Yep, this post is going to be about your backside. More specifically how to get it into a shape you want.  And for most, that shape is perky, round, and firm.  If you want a really flat butt that’s kinda soft, then you can stop reading now. If you want to keep reading, remember I am not a professional and this is just my opinion, but it has been formed from various experts that I will quote and link to below.

A wise woman once told me that I have lazy glutes.  What the heck are lazy glutes you say?  Well, it’s a common problem for a lot of women and basically it means your glute muscles don’t fire properly causing other muscles (hip flexors, quads) to compensate. This was true for me in so many ways. Sure I was doing tons of squatting, lunges, deadlifts, and single leg work, but doing all that without recruiting the glutes wasn’t getting me very far in the way of getting stronger.  Here are some resources to help work on glute activation to start:

Article on quad dominance in women:
http://www.thedrillcoach.com/2008/07/quad-dominance-and-neck-pain-in-women.html

These next two are from T-Muscle, so be warned there are some interesting, yet safe for work images on the site.  You know what I mean if you have been there before.

“How strong are your glutes really?” http://figureathlete.tmuscle.com/free_online_article/most_recent/how_strong_are_your_glutes_really

”Get your butt in gear!”
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/get_your_butt_in_gear;jsessionid=C6A9C4E0DF20E534C05928671E260C1A-he.hydra

Now that you have the resources to learn to activate and work on getting those glutes firing, it’s time to talk about strengthening and adding muscle and shape. Not long ago, I learned of the existence of a man known as “The Glute Guy.”  Quite the distinction if you ask me.  His real name is Bret Contreras and after listening and reading some interviews from him and following his blog, I have learned so much about glutes.  Who knew there was so much to know?  His blog posts are epic in length and content but offer so much information.  He knows his stuff and should after doing extensive research with electrodes to measure glute activation during different exercises.  Check out this episode of the Fit Cast for a great interview with him that covers the basics.  And be sure to check out his blog for tons of information on getting that shapely behind you want, as well as general strength, conditioning, and nutrition info in the mix.

Also be sure to check out this article by Eric Cressey and Mike Robertson with strengthening techniques and moves:
http://www.enhancedfp.com/workout-programs/strength/get-your-butt-gear-eric-cressey-and-mike-robertson

After working on some bodyweight single leg glute bridges, side lying clams, and other exercises from the article above a few times a week, I have started incorporating barbell hip thrusts and weighted glute bridges to my routine.  The set up takes some getting used to. I started with a 25# plate to get used to the movement and wake up the muscles for a week or two, then moved into the barbell.  It’s easy to set this up using your gyms squat rack and a bench or step for your back.  Be sure to use the pad around the bar or your hip bones will be sorry.  The best way to understand what the heck I am talking about is to see a video of the set up. Here are a few to check out:

Bret Contreras showing barbell hip thrust – and you are right in thinking this is a lot of weight.  Them are some strong glutes!

Here’s another variation using bands:

Barbell glute bridge:

Some other exercises to continue doing (or start if you aren’t already!) single leg work like lunges, Bulgarian split squats (one of my all time faves), deadlifts, and squats. I also do cable pull throuth’s from time to time – another great glute exercise.  Also, when working on the glutes you want to make sure you are working in a rep range that will allow for hypertrophy.  I like to do 3-4 sets of 10-12 reps of hip thrusts, glute bridges, and cable pull throughs.

So there you have it.  Start by making sure your glutes aren’t lazy, activate them, then strengthen them! 

And always, I hope it goes without saying, but a general disclaimer to make sure you are cleared to do any of this stuff with a professional and be sure to work at your own pace and level.

Word of Blog

Remember the days before the internet?  When the phone book had a real purpose.  You had to read the newspaper or watch TV to get your news.  Look out at your 12 inch thermometer that your Dad hung on an oak tree in the yard to see the temperature.  (Ours had a jumping deer on it, naturally).  If you wanted to buy something you comparison shopped in the stores and had to really listen to the salesperson.  You might ask some friends or family for their advice or experience with a certain product.

It’s hard to imagine not being able to look up reviews of a product online or ask an online community what they think.  I think the best example of when I started to do this consistently was when planning our wedding.  I was able to find out about a lot more products, more ideas, and more vendors through the interwebz.  Of course, we still rely and family and friends when it comes to advice.  I get a lot of people asking me for my favorite foods, gadgets, and tips and tricks when it comes to fitness and food. And I love to share my ideas!

Today the same is true about the power of blogs.  When I started this little project over a year ago, I had already been following some pretty awesome bloggers who were like minded.  I have lost track of how many things I have purchased (or at least really wanted to) because a blogger I trust recommends something.  Whether it be a new twist on an old recipe with a new to me ingredient, or their favorite new workout gear.  I like to call it “word of blog.”   If you follow a lot of the same bloggers I do, and chances are you do, you probably start to see the trends make the rounds.  Green monsters, overnight oats, regular oats, bounties of nut butters, Garmin Forerunners, etc.  And chances are you may have tried some of these things.

Because I really believe in the power of word of blog, I am excited to begin bringing you guys some of my favorites – new and old – right here to Beeskneeslife in one easy stop with my friends at the Open Sky Project.  And since I will only be selling stuff I love, you know it’s going to be good! You may have already heard of Open Sky, as I first heard of them by following some of my favorite bloggers.  I really believe in their mission and am so excited to be a part of it on the blogging side, while those on the selling side can benefit from the community. 

As the daughter of a small business owner, I have a pretty good understanding of what it takes to have a go at a successful business.  Even if you have a good idea, sometimes you don’t get the chance to get out there with your idea or product.  Open Sky is the perfect fit for those entrepreneurs.

So, as the final countdown approaches on the clock at right, a lot of fun and exciting things are coming.  I can’t wait to share some new and awesome products with all of you, most importantly stuff I use and love.  Because after all, who doesn’t love to shop?  Even for that backyard rainbow thermometer. 

Vacation, in pictures

The perfect place for morning coffee.

Tubing acrobatics performed by my sister and her friend.

More acrobatics…no hands!

 
Nature! Baby Bald Eagle.

Look!  Another Eagle!  Nothing says patriotic like a Bald Eagle with a flag tattooed on its face flag.

Just chillin’ pontoon style.

It’s bright on the water.


See?  Shades required.

Summer in Minnesota.  Can’t be beat!

Work It Out

My weekly workout report. Since I was gone last week, this report covers two weeks of workouts…

Monday, 12th
7 mile run, 61:45
Tuesday, 13th
OH squat
6 x 45
3 x 6 x 55
hang clean
3 x 5 x 55
one arm cable row
3 x 10 x 40
push up
3 x 6
some ab stuff
3.2 mile run with H - 26:30
Wednesday, 14th
5 mile run – slow and swampy in the heat
Thursday, 15th
deadlift
2 x 6 x 135
hip thrust
10 x 45
2 x 10 x 55 (figured out a good set up with the bar pad this time)
chin up, Smith machine, feet on bench
3 x 6
cable pull through
3 x 10 x 50
Pallof press
3 x 10 x 60
-speed workout
4x800's @ 8:00 min mile pace, 400m in between
-6 mile walk with friend
Friday, 16th
3.25 mile run, then later a 3 mile walk
Saturday, 17th
6 mile run
Sunday, 18th
4 mile run

at the cabin…

Tuesday, 20th
4 mile run, 35 ish minutes
Wednesday, 21st
4 mile run, 32:00 on the dot – very happy about this one
Thursday 22nd
3.25 mile run - slow
Friday 23rd
3.25 mile run, fast with DH

and back home..

Sunday 24th
6 mile run

Still here…

*blows off dust*

Hi there blog friends!  Did you miss me realize I was gone?  That’s so nice of you.  We got back yesterday from a glorious 6 days at the lake with my parents, sister, and her friend.  I didn’t touch a computer the whole time.  Can you believe it? Although I did check email a few times on my parents’ Blackberrys.  Man are those things addicting.  Pictures to come once I slowly get out of vacation mode.

I am really excited to announce I made it into the Twin Cities 10 Mile race, part of the Medtronic Twin Cities Marathon events on October 3rd.  They have a lottery system because the race is so popular but as luck would have it, myself and a good friend got in.  Another friend is also running the full marathon.  It will be a fun day.  Fun for those of you who consider running fun anyway. 

So, my workouts may look a little different for the next 10 or so weeks.  More running and a little less lifting.  My plan is to loosely follow Hal Higdon’s Intermediate half marathon training plan.  Since I am already running 7 miles regularly and doing speed work, I won’t have too much to add in, mostly tempo runs.  I haven’t settled on a goal time yet and might see how training goes the next couple weeks to see what I am capable of.  Let the games begin!

Summertime Pasta

We had some farmers market veggies to use this week, and one dish we can always agree on was a big veggie and chicken stir fry. (Warning: serrano peppers are hot and can irritate your nose/throat while cooking.  Lesson learned.)  Mr. BKL thought a pasta would be another good way to use up those veggies.  For the sauce we used a Knorr Parma Rosa sauce mix that I thickened with some cottage cheese and blended with milk using my immersion blender.  This is a great way to add thickness and creaminess to any sauce without adding extra fat and calories, a trick I learned from Cara.  Sadly, one of our red bell peppers from the market had gone bad so it was a great opportunity to bust out the neglected jar of Trader Joe’s Fire Roasted Red and Yellow bell peppers.  Nice to have on hand if you need some flavor and some peppers in your dish in a pinch. Also added: my favorite easy meal maker, Amylu’s Chicken Sausages. 

Below, the peppers in question.  Sorry I neglected you for so long ‘lil buddies.  You were delicious!

 

 

Summertime Pasta

Ingredients
-1 large zucchini, chopped into half moons
-1 med. yellow onion, diced
-1/4 cup Trader Joe’s fire roasted peppers, or one red or yellow bell pepper chopped
-3 links Amylu’s Andouilie chicken sausage, sliced into small pieces
-1/4 cup cottage cheese
-1-1/4 cup milk
-1 Knorr Parma Rosa sauce packet
-8 oz. whole wheat penne pasta
-1 T. Olive Oil
-pepper to taste
-fresh grated parmesan for topping (optional)

Directions
Cook pasta according to directions.  While pasta is cooking, combine milk, cottage cheese, and sauce mix in a bowl and blend with immersion blender or regular blender.  Set aside or refrigerate. Heat olive in large skillet.  Add onion and cook on medium until onion becomes soft.  Add zucchini (and fresh bell pepper if using).  Continue to cook for about 5 minutes.  Next add in roasted bell peppers and sausage.  Stir to combine.  Cook until sausage is heated through and is starting to sweat a little. (That’s a technical term). Add in sauce mixture and toss to coat.  Add in cooked pasta and cook on low until sauce is distributed and begins to thicken.  Top with parmesan if using.  Makes 4 servings.

Notes: You may notice I did not figure out the nutrition info on this one.  I am no longer counting calories, but my rough estimate is each serving is about 450 calories.  Lots of protein from the sausage and cottage cheese, and if you are looking to reduce fat further just use cooking spray in lieu of the olive oil. Otherwise this is a pretty well balanced meal. 

Juicy

Today is juicy. The local meteorologists just love using that word to describe the weather.  They don’t get to for most of the year here in Minnesota, so I suppose they like to get it in while they can.  Another favorite word is oppressive.  As you can see below, the area I live in is on fire and the heat index is at Shiny Red Arrow Alert status.

Faced with the decision to suffer tear inducing boredom on the treadmill or run in the juiciness, I choose the latter. It’s been a while since I felt heat and humidity like this.  The 5 miles I made it through were by no means my fastest or even close to it.  I took my time, listened to my podcasts, and actually stopped for a drink of water.  Those who know me well know I don’t like to drink water while I work out/run.  *pats self on back*  A sweet older gentleman I see walking on the trail often told me to “take it easy! It’s a hot one!”  I said “Thanks, same to you sir!” Since I was at the end of my run when I saw him, he was most likely frightened by this…

 

….a make-up less, sweaty girl, whose face matched her shirt.  So was it worth it to run outside in the juice versus the treadmill?  You betcha. 

Also juicy?  This delightful salad I had the other night for dinner.  I have been getting into what I like to call a kitchen sink salad.  I like to throw really random ingredients in a bowl and usually it turns out pretty tasty.  In this mix: romaine leaves, strawberries, blackberries, chickpeas, some Trader Joe’s Spicy Smooth and Creamy hummus, grilled chicken breast, all tossed in a little olive oil and sea salt.

 

(Psst…if you are reading this via feed or Google Reader, you should click on over and check out my new badge. Stay tuned!)

Media Play

On my previous installment of Media Play, I was debating on which new TV series to start watching on DVD and I was in the midst of The Girl with the Dragon Tattoo by Steig Larsson.  I finished that book really quickly! I picked up the second book in the series The Girl Who Played with Fire and can’t wait to start it soon.

Music:
I feel like I am in a music rut lately.  I ended up downloading the rest of the Band of Skulls’ Baby Darling Dollface Honey to complete the album with the song I had bought and it did not disappoint.  Besides that, Jack Johnson’s To The Sea.  Also did not disappoint.  Much more lively and upbeat then Sleep Through the Static, his previous album.

Books:
As I mentioned above I finished Girl with the Dragon Tattoo in rapid fashion.  I started The Kite Runner and have been reading that since.  I had a hard time getting into it at first.  I am about halfway through now and it has been compelling.  Can’t call it a favorite just yet…

Movies/TV:
I honestly can’t think of many movies I have seen lately – none that jump out at me anyway.  I watched a documentary called Cocaine Cowboys about the drug trade in Miami in the late ‘70’s/early ‘80’s that was fascinating.  I recommend it! 

As for TV series, we went with Dexter and it is amazing.  I am itching to start season 3!  And then there is Curb Your Enthusiasm.  Larry David is his usual obnoxious self in season 7.  I was rolling with laughter in the first episode.  (This is the season with the Seinfeld cast).  If you haven’t seen Curb, you might want to check it out.  We love us some LD around here, but I can’t say it’s for everyone. 


Leon and LD. (src)

Coming up: Mad Men season premiere!  After Dexter I think it’s on to True Blood.

Work It Out

My weekly workout report for the week of July 5th – 11th:

Monday, 5th
5 mile run, 3 at the gym 2 outside when the rain ended
Tuesday, 6th
front squat
3 x 8 x 45
lunge
3 x 8 x 45
db bench press
3 x 8 x 30's
seated cable row
3 x 8 x 60
planks
2 x 45 sec

-4x800's, 4 min ea, 400m in between at 2:30
4 miles run total
Wednesday, 7th
-2.6 mile walk
-frisbee golf! (Mr. BKL only beat me by 2)
-6 mile run
Thursday, 8th
RDL
3 x 6 x 95
hip thruster
3 x 10 x 45
one arm shoulder press
3 x 8 x 20's
w/g cable lat pulldown
3 x 10 x 75
cable standing anti rotation press
3 x 10 x 60

-2.5 mile run
Friday, 9th
6 mile run
Saturday, 10th
bike ride to the farmers market...about 60 minutes total biking time
Sunday, 11th
e-z 3 mile run

A rather Meh recipe

I tore out a page from Cooking Light for a recipe called Sweet Potato-Pecan Burgers with Caramelized Onions over a year ago now.  I am a big fan of sweet potatoes and the picture was enticing. We had an abundance of sweet potatoes and even had all the ingredients on hand.  Win!  So why didn’t this recipe dazzle me like I thought it would?

Mr. BKL and I both liked the flavors that came together in this recipe.  My biggest complaint was the lack of firmness/mushiness of the burger.  I knew going in it wasn’t going to have the same texture as a hamburger or other veggie/bean burger, but these didn’t really have a shape when cooked as written.  I probably should have read the reviews online, but then I wouldn't have tried them in the first place and tried to get creative.

So, first of all I wouldn’t recommend frying these in a pan as it says to do.  I did 3 of them that way and couldn’t turn them halfway through cooking.  I decided to bake the remaining 3 instead and they held up much better.  Still not a firm texture, but again the flavor of these is great.  Just make sure you have a napkin or 4 on hand because they are a little messy.

Will I make them again?  Probably.  I will definitely add more oats and maybe roll them in something before cooking (breadcrumbs?) to give them a better chance at staying together and/or firming up. (I also have to wonder if the fact that I don’t own a non-stick pan is causing me troubles in the vegetarian burger experiments.  I had the same sticking issues making black bean burgers…hmm.) I really like the idea of using sweet potatoes in a burger.  I am not going to give up on this one.

Here is the recipe at MyRecipes.com. Their picture looks good, right?  We ate ours with grilled sweet corn, and the next night I had one of the baked burgers.  I popped it into the oven to heat it up. 

Doesn’t look much like the picture from the recipe, does it…

This is one of the pan cooked burgers, topped with the onions.

 

And this is the baked version, with parsnip fries!

PB2 Parsnip fries

“What is a parsnip?” was asked of me about 53 times now since I purchased a bag of parsnips by Mr. BKL. So what is a parsnip? According to the extremely reliable Wikipedia, a parsnip is a root vegetable related to the carrot.  Pretty much what I told him. So why am I eating them?  When the title of a post from one of my favorite bloggers is “these fries will change your life” I had to see what all the fuss was about. The original recipe comes from Diet, Dessert, and Dogs.

The verdict?  I will definitely be making these again. I am excited to try out the nut butter coating method on other veggies like carrots and sweet potatoes, my fave. As for the parsnips, they do have a stronger flavor then a carrot but it’s similar.  These got nice and crispy, too.

Of course I am all about trying my own way of doing things, and my recently arrived shipment of PB2 was waiting to be tapped, I used PB2 instead of regular peanut butter.  You still get the flavor of the peanut butter and you get less calories and fat.  Bonus!  Because of the lack of fat from the regular pb, I also sprayed my foil lined pan with cooking spray.  Next time I will use parchment paper as the recipe calls for to see if they get even crispier. 

PB2 Parsnip Fries
adapted from Diet, Dessert, and Dogs and Oh She Glows

Ingredients
-3 medium parsnips (or carrots or sweet potatoes), cut into fry shaped strips
-1 Tbsp. almond butter
-2 Tbsp. PB2, plus water to make peanut butter
-1 Tbsp. olive oil
-1 tsp. sea Salt (you can use less, I like my fries salty)

Directions
Preheat oven to 400 degrees. Line a baking sheet with parchment paper or spray foil lined sheet with cooking spray. In a large bowl combine nut butters, olive oil, and salt.  Add in the fries and toss to coat.  Using your hands works best. Place the fries on the baking sheet in a single layer and bake for 30-50 minutes, or until coating is brown and crispy and fries are cooked through.  (I baked mine for 40.)

Fourth Fotos

We had a great long weekend at the lake with my family.  Once again we went to Kavanaugh’s Resort which is in the Brainerd Lakes Area of MN for those familiar. Good food, good times, and most importantly, good people.  Not to mention some heated competitions.  I am sad to report that Mr. BKL and I were not able to continue as washers champions.  My brother and his girlfriend only lost one game all weekend and it was to us.  Must practice.  To say that we are all competitive is an understatement.  At least it keeps us busy!

 

Bocce action. 

The football catch splash down game never gets old.

My sis and bro’s girlfriend always up for a photo op. We were over at Madden’s waiting for the fireworks to start.

Oh look, more photo ops!  Who doesn’t love a giant adirondack chair?  The boys apparently.  Getting them to take pictures is like getting them to watch The Hills. But look how cute!  My bro and his lovely girlfriend.

The Beesknees’ turn. 

Until next year!

Work It Out

Greetings bloggies! Hope everyone had a great 4th.  We had a great long weekend with my family at the lake, pictures coming. 

Here is my weekly workout report for the week of June 28th – July 4th:

Monday, 28th
7 mile run, 61:10 – this felt great and I had some left at the end. 
Tuesday, 29th
little bit of everything….
-3.5 miles run
-1:45 walk with friend
-upper body lifting with same friend - just did some push ups and rowing exercises in her apt. gym (it was actually a decent little gym - lots of free weights)
-45 min vinyasa yoga
-chipped, putted, and hit balls at the driving range - my 9 iron is my best club. Go figure.
Wednesday 30th
sort of crappy 6 mile run - my legs were dead. Sad since it was nice out. Oh well can't win em all
Thursday, July 1st
-15 or so mile bike ride then some lifting..
push press
2 x 8 x 45
inverted row feet on smith machine
3 x 6
cable lat pullover
3 x 10 x 40
reverse cable wood chop
2 x 10 x 40
Friday 2nd
3+ mile run (not sure of the exact distance around my parents place)
Saturday 3rd and Sunday 4th
Stayed active at the lake, golfing 18 and swimming, yard games, etc but nothing formal
Monday 5th
5 mile run