Exercises To Restore And Strengthen Gluteal Muscles

The following exercise program is just a guideline to restore and strengthen the gluteal muscles. If you have an injury and suspect inhibited gluteals I highly recommend seeking the help of a qualified professional so they can determine what is causing the inhibition and correct it properly.

Strengthening the Connection

Heel Press to Floor

1. Lay on your back with your knees bent and feet flat on the floor in one line with the hips, knees, and ankles.

2. Press your heel to the floor and concentrate on the strength of the contraction at the buttocks. You should first try this one side at a time and notice if there is any difference in strength. If you feel the calves working too much, lift the toes up and press only the heels to the floor.

Pelvic Curls

1. Lay on your back with your knees bent and feet flat on the floor in one line with the hips, knees, and ankles.

2. Begin engaging the buttocks as performed above in the Heel Press. Then bring the pubic bone to the sky and continue to roll up sequentially through your spine onto your shoulders. Make sure you are engaging your abdominals so you do not arch your lower back.

3. Roll down to the starting position from the top of the spine. Be careful not to tense up your shoulders and neck here.

4. Optional Progression: Try with one leg extended to the ceiling with a flexed foot. As you lower your hips pull the knee of the extended leg to the chest and then press the hips back up while pressing the heel of the extended leg back to the ceiling.

Integrating the Pattern

1. Stand tall with the arches of your feet lined up with the outside of your hips. Engage your buttocks and legs by performing a “corkscrew” action, engaging the muscles of the legs while maintaining your feet in a firmly planted position. Hands can be behind the head to help keep the spine upright.

2. Flex at the hips by sending them straight behind you. This is the hip hinge, an important function for bending properly. As you continue to send the hips back in space, using this hip hinge, maintain the torso in one place so you eventually become parallel to the floor in a flat back position rather than collapsing and rounding the spine.

3. Re-engage the buttocks and legs by pressing the hips forward to bring the torso back to the upright starting position.

4. Optional Progressions: Use a kettlebell or weighted bar maintained close to the body. Once you are able to perform cleanly, progress to the single leg deadlift.


1. Step out with one leg far enough that when you descend, your knees bend at 90 degree angles and do not move forward beyond the ankles. Keep your hands behind your head and your torso vertical. As you descend, the back heel will lift and the back knee will lower straight down until it almost touches the floor. Make sure the knees do not push inwards toward the midline of the body, but remain in line with the hips and ankles. Also make sure the hips remain on the same plane.

2. To return to the starting position press down through the front heel to re-engage the buttocks. Repeat for the desired amount of reps and then switch sides.

3. Optional Progression: Add torso rotation towards the front leg while maintaining a stable base. Make sure the arms move in opposition to the lower body just like in gait.

Single Leg Step-ups

1. Start with one leg up on a step. The opposite arm is forward. Make sure hips, knees, and ankles are aligned and that the hip of the lead leg is not hiked up.

2. Press down into the heel of the lead leg and step up to balance. As you are stepping up, move the rear leg forward with the knee on that leg bent at 90 degrees. Allow the arms to switch naturally so they are again in opposition to the lower body. This will help with balance.

3. Stay tall as you send the leg that is up back down to the starting position. Repeat for the desired amount of reps and then switch sides.

4. Optional Progression: If you do not have shoulder issues try holding a kettlebell firmly overhead in the opposite arm of the leg that is lifting from back to up, keeping the arm in a neutral position throughout the exercise. The arm should make a straight line over the body. It is imperative that the spine remain in a neutral position.

Top 10 Alkaline Foods to Eat Every Day For Vibrant Health

You have heard about acids being used in domestic purposes. But do you know how acid your diet can actually be? You have seen numerous adverts on TV channels, in newspapers or magazines that advertise packed or bottled products that do not match the natural needs and processes in our body. They are a product of the wide-spread consumerism, and have gone so far in destroying our health!

It is so because humans are creatures made to consume alkaline foods,they are alkaline organisms in the food chain.And our blood’s pH level can easily turn acidic if we do not pay attention to the food we eat.Our blood being non-alkaline liquid, our body will poorly perform and will have difficulty in resisting the most difficult diseases like cancers and other auto-immune medical conditions.

Read about these best 10 alkaline groceries that will feed your mind and body with more health and energy:
Top 1: Lemons are simply unavoidable!

The amazing lemoncitrus-fruit is at the very top of the list. Make it unavoidable if you are suffering from an auto-immune disease since it is has 10, 000 times stronger potential than radiation therapy or pharmaceutical drugs: Having apH level of 9.0, lemons are considered the most alkalizing food.

Its electrolytic properties are the most potent and the most immediate relief for colds, cough, flu, heartburns, hyperacidity and other virus-related ailments. Lemons are natural antiseptic that disinfects and heals wounds. Plus it is the best liver tonic that detoxifies and energizes the liver.

Top 2: Make watermelon your favourite snack!

Watermelons,at a pH level of 9.0, are very alkaline. Because of their high fibre count and water content at 92% of its entire weight, watermelon is a mild diuretic and a great source of lycopene, beta-carotene and vitamin C. The most effective thirst-quenching fruit is the most life and energy supporting food when used in a week-long fasting or colon cleansing.

Top 3: Agar Agar or organic gelatine!

Agar Agar,still with a pH of 8.5, is a gelatine substitute made from seaweeds that is high in iron and calcium, too. It is very digestible and has the highest fibre content among all foods.

Top 4: Put cantaloupe and cayenne –capsicum in your lunch bag!

A cantaloupe, a relative of melons, is very low in sugar but high in fibres.Cayenne has antibacterial properties and is also a treasury of vitamin A– an essential antioxidant in fighting free radicals that cause stress and illnesses. The group with the most alkaline-reactive properties among the foods, with the pH of 8.5, are high in enzymes needed by the endocrine system as well.

Top 5: Nutritionists recommend limes, mango, melons, papaya, and parsley for your kidneys!

This group of natural products has a pH of 8.5 and is best at cleansing the kidneys. Papaya is c considered the healthiest laxative that promotes defecation and colon cleansing. Parsley, the most popular cooking herb, is the best ‘chimney sweeper’ of the intestines when taken raw. It also has diuretic properties, which are necessary in cleaning the kidneys. Mangoes, limes and melons are vitamin-rich fruits that are alkaline-forming during digestion.

Top 6: Watercress, seaweeds and asparagus are a good choice too!

Being included in the 8.5pH level group, this group is unique as a powerful acid reducer. Did you know that watercress is called ‘the natural super food’? It is the very first leaf vegetable consumed by human beings and is usually prepared as a part of a healthy salad. It is best eaten raw and it contains lots of iron and calcium. The same goes for seaweeds. Asparagus is even more special for its highest content of asparagine, an amino acid important to the nervous system.

Top 7: Try fruit juices, chicory, or kiwifruit, instead of French fries!

If you want to avoid acidic compounds during digestion, sip a glass of fruit juices or take a bite of chicory or kiwifruit.They have natural sugar that that gives more energy while not feeding cancerous cells. At a pH level of 8.5, this group is rich in flavonoids, a chemical compound in natural foods that have strong antioxidant properties. Kiwifruit has even higher vitamin C content than oranges!And chicory, known as a bitter-tasting close relative of the lettuce, also has insulin that supports the pancreas and aids the body in preventing diabetes.

Top 8: Sweet grapes and pears, vegetable juices, passion fruit, pineapples, raisins and umeboshi plum are fantastic!

Grapes, raisins and plums are blood-regulating, which lowers blood pressure and risks of getting cardio-vascular diseases. With apH level of 8.5, this group is also rich in antioxidant and vitamins A, B and C especially. Pineapple, on one hand, is rich in L-Carnitine, which uses body fat as an energy source and is good for shrinking that growing waistline. Vegetable juices, on the other hand, are high in iron and good for cellular detoxification.

Top 9: Make alfalfa sprouts, sweet apples and apricots part of your breakfast!

Apart from having a pH value of 8.0,these ones are super digestible foods too, which means they are high in fibre.  They are also high in enzymes that are very helpful in maintaining your body hormonal balance. An apple a day keeps the doctor away, as the saying goes! But don’t forget to include apricots though. And the sprouting seeds of beans known as Alfalfa sprouts are great in salads and sandwiches!

Top 10: Avocados, ripe bananas, berries, carrots, celery, currants, dates or garlic can be your delicious supper!

When your body is in dire need of cleaning, you need foods that are very rich in antioxidants. Avocados, ripe bananas, berries, carrots, currants, celery, dates, garlichave a pH value of 8.0. They chemically react to acidic foods of pH 5.0 and bring them up near the alkaline levels. All types of berries: blackberries, blueberries, strawberries, raspberries, cranberries, gooseberries, elderberries, bilberries, barberries, bearberries or crowberries, dates, and especially garlic, have special properties that regulate blood pressure as well.

Drink This Beverage And Forget About Heart Diseases And Stroke

This incredible remedy lies in walnuts, or, more precise, in walnuts’ baffles, which are located between the kernels. This remedy is especially recommended for smokers. Narrowing of the coronary arteries is often a result of chronic nicotine poisoning, as well as the consumption of fatty foods.

Tea made of walnuts’ baffles acts against blockage of the coronary arteries, heart diseases and high body temperature.

Use walnuts’ barriers, located among the walnut kernels, to prepare tea. Soak 4-5 walnut compartments in the evening and boil them in the morning as you prepare tea. Drink the tea on an empty stomach.

It is recommendable to drink this tea on a regular basis because it allows great blood circulation, regulates blood pressure and soothes chest pains.

This tea is also great for dealing with temperature associated with heart pain.

You will feel improvement after the first consumed cup of this tea.

Reduce High Blood Pressure: 10-Second Trick!

High blood pressure is considered as one of the commonest medical conditions, which is a serious hidden threat to overall health. It is also called a silent killer because it does not cause noticeable symptoms or warning signs until complications are developed.

High blood pressure, also known as hypertension, increases the risk of cardiovascular disease, stroke and kidney problems.

People suffering from hypertension often need medications in order to regulate their blood pressure. Besides changing their diet, less salt and fat intake and drinking lots of water, they can also prevent high blood pressure occurrence by consuming cinnamon.

Several studies have confirmed upper and lower blood pressure in grownups can be decreased by consuming the well known spice, cinnamon.

If you add 2 grams, or half a teaspoon, of cinnamon in your daily diet you will be able to easier control high blood pressure.

Also, cinnamon can be used for breakfast, as a spice in coffee or added in yogurt with cereal. It can be combined with fruit salad, consisted of pears, apples, honey and cinnamon.

Here’s What a Man Consumed and Overcame His Diabetes Without Medicine!

Four years ago a young men was diagnosed with diabetes and high blood pressure. Taking insulin and high blood pressure pills was inevitable.

By consuming raw fruits and vegetables he succeeded in overcoming his illness!

He discovered accidentally only 4 years ago that he had diabetes. Namely, he constantly felt thirst. When he went to the doctor he was in for quite a shock. They measured his sugar to be 29 and they told him that his pancreas was no longer working and that he wouldn’t be able to live without insulin.

He came to terms with his diabetes. Even though he accepted it reluctantly he took insulin regularly and participated in some sports activities. However, over time other medical issues appeared. His triglyceride levels increased up to 16, his pressure was up to 150/100, he drank a lot of pills…

On New Years Eve of 2013 he decided that he had enough illnesses and turned a new page as he said he turned on the TV and saw the show “The Edge of Science” in which the guest was Dr. John Zirdum who for 12 years lived on raw foods.

He watched the show and after giving it some thought he decided to give it a try. He bought a blender and started a new life.

For seven days he had the same temptations and all of them were successfully overcome. In a very short period of time there were the first results. His blood sugar level dropped to 5.

He could not believe it. He decided not to take insulin anymore, because it was only logical that by maintaining such a diet sugar levels were unlikely to increase. He was also thinking that if blood sugar levels were to increase eventually he would take insulin. But all was well. Soon enough he began losing weight.

Every day he weighed a kilo less. For some 25 days he lost 11 kg. Four months have passed since he decided to shift to raw food and he became completely a new man. In addition he no longer uses insulin, his blood pressure is 120/70, his triglycerides level 1.4, he has lost more than 20 kg, he lives without a single pill and feels fantastic.

His favorite juice is the one that contains:

  • a handful of kale
  • 5 kiwis
  • 2 bananas
  • 2 apples

and you pour all of that with half a liter of water
In the morning you should drink half a liter of juice and the rest of it during the day.
Additionally, when you feel hunger you should constantly eat fruit, fruit salads and add tuna as well due to the vitamin B12 which is much needed to the human body.

The point is that there is no hunger, because the brain does not know that the stomach is empty, he gets information through the blood, and in the blood you have everything you need.

How to Get Rid Of Herpes Overnight With One Simple Trick!

Cold sores are caused by the herpes simplex virus. This is a very contagious virus and is spread easily by touching an active sore. Garlic has been used for medicinal purposes for about 5,000 years.

Try this simple trick to get rid of cold sores.  All you need is a single garlic clove. Garlic in all its forms strengthens immunity, facilitates the work of the stomach, the heart, thyroid, “cleans” the vessels, prevents the formation of tumors and rejuvenates the body.

Garlic is composed of nitrogenous substances, sodium, potassium, selenium, calcium, magnesium, silicon, sulfuric, phosphoric acid, vitamin C, D, B, phytosterols, extractives, and essential oils. Additionally, garlic is rich in phytoncides, such as  allicin, which is formed by the mechanical destruction of plants, that is – crushing or grinding cloves of garlic. According to some researchers, allicin has a strong bacteriostatic effect which helps cure infections faster. Garlic can also fight fungal infections, which makes garlic a much more valuable medicine than that of many of today’s antibiotics.

How to Get Rid Of Herpes Overnight With One Simple Trick

Finely chop one garlic clove.  Then press the garlic gently on the cold sore or sores. If the cold sore is large repeat several times with new pieces of garlic. Leave it for ten minutes, then rinse with lukewarm water. It will sting, but you will notice an immediate relief.  In many cases, garlic kills the cold sore immediately.

These Herbs Stimulate Digestive Organs and Eliminate Toxins to Aid Weight Loss

While herbs can assist or support weight loss, they should not be used as some in the past have used laxative remedies like Senna to increase the elimination of waste through irritation of the gut. Any bowel irritant will most likely cause cramping and other problems. A good balanced diet with healthy organic foods free from pesticides, combined with regular daily exercise and then, herbs to boost the body’s ability to process food, stimulate the organs of digestion and elimination of toxins are a must for healthy weight loss.

There are three actions that herbal remedies can support and assist the body in reducing fat stores and increase the chances of weight loss in individuals. They are the following:

Increase the metabolic rate of the body through stimulation of important organs like the liver.
Assist the body to flush fluids and thereby removing toxins from it.
Stimulate digestion and the breakdown of fatty acids and control inflammation
Blood sugar management is also an important part of the weight loss regime. The following herbs are common natural weight loss aids, to be used in conjunction with a balanced diet and aerobic activity.

Herbal tea is one of the most pleasant ways to assist your body to lose excess weight. There are several very pleasant tasting teas that enhance weight loss with regular use.

Peppermint tea increases metabolic rate through stimulating the liver to burn fat rather than store fat.

Green tea is considered a popular choice to enhance weight loss. The presence of anti-oxidants called catechins in Green tea make this possible. The catechins decrease the chances of lipids being absorbed in the gut. An amino acid Theanine in green tea encourages dopamine release and then the tea drinker becomes happy and relaxed; then in this relaxed state you tend to eat less. Ginger instead of milk added to green tea improves digestion and adds flavor to your tea.

Cinnamon Tea
Cinnamon tea helps to balance the blood sugar and with a balanced blood sugar you are unlikely to have a large appetite and tend to use energy rather than store it.

Turmeric helps the body to break down and digest fatty acids and controls cholesterol and inflammation. It can be taken in tablet or powder form, as well as a tea.  Natural honey is a good sweetener for the bitter taste in tea, but if weight loss is the aim, fresh turmeric root can be combined with peeled and grated fresh ginger root and a cinnamon stick combined in a saucepan with two cups of water and two orange quarters and a pinch of sea salt.

Dandelion Root
Dandelion root is a very common herb that grows freely in many gardens and is often regarded as a weed.  Its diuretic increases production of fluids particularly bile and it flushes the system removes many toxins and aids in fat digestion. It is rich in potassium, iron, silicon, magnesium, zinc and the A, D, C and B vitamin groups. A very versatile herb it can be chopped up raw and added to a salad. The leaves can be cooked and tossed in fresh butter with some salt or pepper to taste.  It can also be drunk as a coffee or steeped as tea. Dandelion root is a detoxifier and rids the body of poisons that cause constipation, joint inflammation, and disorders of the urinary tract.

Ginseng has been touted as a herb that is effective for controlling weight as it tends to give the user energy and stamina and in making one more active, you expend more calories. Modern research continues to support its use for both for weight loss and diabetic control. Ginseng, an adaptogen, is known to make the body cells less able to store fat and enhances the body’s ability to deal with stress. Both the leaves of the plant and the root are used. The more common form of ginseng used is the powder or tablet form.

Milk Thistle
Milk Thistle is an important herb for liver health. Like Dandelion, it is a naturally occurring garden herb. The seeds are most useful and have a gentle laxative effect and are an anti-inflammatory which promotes liver health.  As the liver is an organ that cleanses the blood of impurities, a healthy liver is a must for the slim, healthy well-functioning body.

All herbs listed here should be used under the competent guidance of a naturopath or with a trained herbalist’s advice if they are to be taken regularly for chronic or acute conditions and for weight loss.