Sculpt your own Brazilian bumbum

Rio de Janeiro is a great place to get fit!

Beaches and stunning landscapes make Cariocas (people from Rio de Janeiro) a bunch of fitness fanatics. The weather is warm year-round and Brazilian gyms are usually closed on Sundays, when Cariocas tend to head to the beach, put on their tiny sexy swimwear and show off the bodies they've been working hard for all week.

I’m sure you’re all aware of the Brazilian booty (ahem..) I meant body. How does one achieve such a body? Is it the food, their genetics, are the training methods different to Australia?

Portuguese - Africans - Germans & Italians

The Brazilian “look” is in fact extremely diverse and too complex to quickly describe. In a nutshell, Brazil was discovered and settled by the Portuguese in the 1500s, however slavery began long before this where over 4 million African slaves were imported. Large populations of Europeans migrated to Brazil, particularly Germans and Italians in the South (Gisele Bündchen ring any bells?). Hence the multicultural melting pot of the modern Brazilian body.

Fernando 

Academias

During my recent trip to Brazil, I interviewed 25 year old PT Fernando, who has been working in the industry for 4 years. Fernando is a PT in a real Arnie early-days, grassroots style gym called ‘Academia Brother’ (gyms are called academias in Brazil). Fernando always played sport, has a passion for fitness and looks up to Ronnie Coleman. 

PT’s in Brazil are employed to assist people with spotting, techniques and general assistance. They are obligated to do this and interestingly, Brazilian personal trainers must complete a four-year course in order to be permitted to work.

I quizzed Fernando about the various exercises I observed Brazilian women doing. “In general, Brazilian women want to improve the shape and increase the size of their butt, flatten the stomach and have better leg muscle definition (quads, hamstrings, calves”.  I noticed the majority of women using a faster tempo, pumping out many repetitions with a moderate weight. “This is to burn more fat and tone, rather than for hypertrophy” Fernando replied.

"Lift my bum bum"

Marta at Ipanema beach

I asked 27 year-old fellow gym member Marta what her main fitness goals were “I want to reduce the size of my hips, tighten my thighs and lift my bumbum without the bulk, isn’t that what every woman wants?”.

Half of the weighted area of the gym floor is dedicated to free weights and machines which target the lower body.  

Academia Brother has many squat racks, press and extension machines plus countless other machines I had never seen in my life, to specifically work on women’s ‘problem areas’ of the: glutes, inner and outer thighs and stomach. 

I noticed Brazilian women work 1 or 2 body parts per day, in additional to various bumbum exercises.

So how do you work that butt aka “Bum Bum” in Brazil? 

This nickname is actually pronounced as boom boom.

Squats are fabulous as they work out your whole lower body and is a commonly performed exercise in academias. However, if your goal is to transform your bumbum, you need to train all the muscles within the butt (glute medius, maximus, and minimus) from many different angles. 

So in conjunction with back squats, front squats, lunges, leg presses (double and single leg), hamstring curls (double and single leg), lateral leg raises with ankle weights/cables (to name a few), here are 5 of my favourite new bumbum exercises:


*Please practice these moves with your trainer to ensure correct technique!

1. Hip thrust with barbell

Hip thrust with barbell 
Image: redefiningstrength.com

Perfomed on a bench with a slight dip down (like the prone hamstring curl machine) with a barbell ranging from 15-45kg (depending on your level) and sitting just below your hips. Fernando always helps women to pick up and adjust the barbell, as it’s quite an awkward and difficult move to get into. 

On the upward motion of the thrust, raise up high on your tippy toes (wait 1 second) and have your hips sky high with a micro-pause, before releasing your hips and heels slowly down.

     

2. Romanian deadlifts       

Romanian deadlift

Hip thrusts are supersetted with romanian deadlifts. Use a heavier weight if you can. Otherwise, start off by using the same weight as your hip thrusts. These are a Brazilian favourite. 

Romanian deadlifts are a great way to build mass in the bumbum and hamstrings. Maintain the arch in your back and hinge forward at the hips while keeping the bar in close contact with your legs. Perform 3 sets of 12.

3. Kick-backs (with ankle weights and/or cables/Smith)

Kick-backs on the Smith machine

So do I need ankle weights? According to Fernando and Marta yes! Using them will enhance any butt type and build more lean muscle mass. “In combination with a clean diet, ankle weights will also reduce the appearance of cellulite” according to Fernando. 

If you wish to experiment with ankle weights, try to find the adjustable ones so you can gradually increase the weight with each workout, until you can use about 3kg on each leg. Depending on your level of fitness, I would suggest to start low (1kg per leg) and increase to as much as you can handle, feel the burn without injuring yourself. Academia brother has plenty of ankle weights, up to 8kg.

Brazilian Fitness Model Gracyanne Barbosa
performing a cable variation

Brazilian women perform hip extensions on all fours with ankle weights. With the knee bent at 90 degrees, raise your flat foot up to the sky for 1 set (12 reps). Without a break, extend a straight leg, kicking your heel up to the sky for 1 set (12 reps). 

Tri-set this by bringing your straight leg across the body (and across the kneeling leg) and tapping the toe of the straight leg to the ground (12 reps). 

These 3 hip/leg extensions tri-sets target all aspects of the glutes and you can work within your strength level. These exercises can also be performed with a low cable and exercise strap fastened around the ankle. The first of the 3 moves can also be performed using the Smith machine. 

4. “Graviton”

The supported lat pull up/chin up machine doubles up as a butt burning/sculpting machine. You simply stand on the foot ledges, gain your balance and place one foot on the supportive moveable platform, with your heel in the centre and toes pressing the front of the platform. Secure yourself by holding the sides of the apparatus with both hands and engage your glutes by pushing the bent leg down to almost straight. 

Slowly let gravity bring your foot up to as high as is comfortable but ensure it is challenging enough and repeat on the same side, 15 repetitions before switching legs. Select a weight where you feel the burn but doesn’t restrict your movement or hurt your hips.

5. DB Sumo Squat on 2 boxes

DB Sumo Squat on 2 boxes

Image: Pavel Ythjall

Set up 2 steps to stand on and hold a heavy-enough dumbbell/kettlebell with both hands, in between your legs. Slowly lower your hips and the dumbbell down towards the ground. Try to tap the dumbbell on the ground but only go as low as is comfortable. Experiment with lifting your heels for an ever greater burn.

Fernando mentioned that standing on a raised platform forces you to work deeper and stronger with the abductor muscles.  Three sets of 12. Fernando also stressed the importance of activating the glutes and the mind/muscle connection with every move you do.

Colour colour everywhere

Brazilian women love their colourful, printed leggings. I must admit, I became obsessed with them too, as I love wearing a lot of colour and bought about 10 pairs! Such a pleasant change from Melbourne’s dreary black everywhere. They’re great as they don’t move as you move and they suck everything in.  

Seeing leggings and one-pieces in the gym is one thing but thick knee-socks over the top is another! It takes me back to my high-school days. I asked Fernando why women wear these socks because they look terrible, he replied it’s to protect the legs when they strap on the ankle weights. I threw out knee-length socks after high school and cringe at the thought of wearing them again. Yet after working out with my ankle socks and 4kg ankle weights strapped on, caused some light abrasions and now I understand why.

Another favourite in the gyms are the “vitaminas”. After your workout, you can order a fresh fruit smoothie with protein powder blended right in front of you- simply delicious! Another popular post-gym snack is Acai with granola and sliced banana.

Gracyanne Barbosa

Brazilian Fitness Models

What about Brazilian Fitness Models? I asked Fernando to highlight the key differences of the everyday Brazilian woman (in terms of exercises) compared to a Fitness Model like Gracyanne Barbosa. He laughed and said “Steroids, silicone, always working with her coach, lifting very heavy weights and constantly performing a full range of motion”.

Gracyanne (who is also a samba dancer) stirred up a lot of discussion in the bodybuilding world with her claims of 200kg back squats. Gracyanne trains 6 days a week and isn’t embarrassed to be photographed all sweaty post-workout.

I have been to Brazil 3 times now and fall in love with it more and more each time. Yes the country has its political and economic issues, fair share of corruption and controversy, however I highly recommend you visit and experience the warm Brazilian hospitality and culture. Try the delicious tropical fruits, soak up the never-ending sun, train your bumbums in their academias and buy some colourful leggings to make Australia’s gyms a more colourful place.

Larissa x

Plant-based Viking Vitality

Arctic plants don’t have it easy! Many species of artic flora are nutrient-rich and are therefore accustomed to surviving (and thriving) in extreme weather conditions. Inspired by my recent trip to Iceland and fascination for sourcing out local nutritious products, I have put together my top 3 Nordic plant-based superfoods list.

1)  Dandelion –  toxin absorber and eliminator

2) Root of Rhodiola – stress scavenger

3) Sting Nettle – for super strength

Top, left to right: Sting Nettle & Rhodiola Rosea. Bottom: Me in Þingvellir National Park, Iceland & Dandelion.

Dandelion

Benefits: The rucola-flavoured leaves contain more vitamins than ordinary lettuce. It’s a diuretic, helps absorbs toxins and assists in flushing them out. A great kidney and liver cleanser, dandelion also purifies the blood.

Just 1 cup of chopped dandelion leaves provides: 186% RDA of vitamin A as beta-carotene, 21% of vitamin C, 357% of vitamin K, 11% RDA for vitamins B1, B2 and B6, 10% RDA of copper and 10% RDA of manganese. 

Dandelion greens contain more protein per serve than spinach with 14% protein (one chopped cup contains 1.5 grams of protein) and contains all the essential amino acids. Next to fresh parsley, dandelion greens are rich in iron, with one cup containing 1.7 mg of iron. The vitamin C present in dandelion greens, works synergistically in helping the body absorb the iron.

Serving suggestions:

- Replace rocket/rucola in your salad with dandelion leaves.

- Use it as the green base in your green juice or smoothie. Add 4 cups but I’d suggest to blend them with sweet fruit like mango, pineapple, citrus, bananas or berries to mask the bitter taste.

Note:

You can probably find dandelion in your own backyard. Alternatively at farmer’s markets or the organic produce section of supermarkets. I’d advise not to forage for dandelion from land which perhaps has been treated with pesticides. There is an abundance of dandelion near my home, beside a creek (however the pollution and cleanliness of the creek is questionable and hence negates any positive benefits).

Root of Rhodiola Rosea

Rhodiola energises you when you feel drained and calms you down, if you feel nervous. The root is a powerful adaptogen, which relieves the body’s responses to physical, mental and emotional stressors. It creates equilibrium between the sympathetic and parasympathetic nervous system.

Vikings depended on the herb to enhance their physical strength and endurance. Consume between 200-400mg of rhodiola extract or 1ml of tincture to a glass of water 1 hour prior to exercise to increase capacity for endurance and helps to protect muscle tissue during exercise.

Sting Nettle

Other than delivering a nasty sting, nettle is jam-packed with vitamins and minerals.

Nettle is another excellent spinach substitute, as it contains more iron than spinach. It can be added to stews and soups. You can add half a teaspoon of dried nettle to your smoothies or juices.

Nettle tea can readily be found from good health stores and also assist with urinary ailments and being rich in iron, aids coagulation. Due to its anti-inflammatory properties, nettle has been used by Vikings to treat allergy symptoms, such as hayfever and eliminates uric acid.

However, until the leaves are dried or cooked, they will contain the stinging hairs, so never eat them raw. When collecting stinging nettle, always remember to cover up your exposed skin, to avoid the burning itch of the sting.

Train Smart - Fight Smarter (BJJ & Yoga)

Lift your game and speed recovery time by taking the best supplement for MMA training: Yoga.

Some of the most well-known and well-respected Mixed Martial Arts fighters: Rickson Gracie, Vitor Belfort, Murilo Bustamante, Diego Sanchez, Dan Hardy are all in fact, yoga practitioners. 
“I was relaxed doing yoga and this gave me the equilibrium to fight well” Wallid Ismael, on his Jiu Jitsu win against Royce Gracie in 1998 (as cited in D’Souza 2009).

Breath Control for BJJ

Learning to how to breathe properly and control your breath can be something equally challenging for both yoga and BJJ students.

Some martial arts athletes use only a small portion of their lung capacity. This results in inefficient oxygen exchange and premature exhaustion. As simple as it sounds, remembering to breathe properly can actually be the most challenging thing, when your body is contorted like a pretzel and your opponent it trying to manipulate your joints.

Pranayama is the Sansrkit term for ‘extension of life force’ or ‘breath control’. This mindful focus on regulating breathing is what differentiates yoga from other stretching practices because without it, your training is only gymnastics.

Bhastrika Breath is a bellowing yogic breath where you forcefully pump air in and out of your lungs. This action strengthens the diaphragm, teaches you to utilise your lungs and increases your endurance.

Studies at the University of California have found that a mere 8 weeks of yoga training resulted in significant increases in strength and flexibility but more interestingly, significantly larger increases in lung capacity and VO2max (Kesting, 2012).

When you’re in a stressful situation like a fight, tap into your Pranayama training so you don’t tap out! Pranayama helps you to relax, control your breath and maintain it, so you stay calm and focused (even in the most awkward/uncomfortable positions), don’t give in to fatigue and survive the fight.

Always return to your breath.

Flexibility for Grappling

  Alex & Leon demonstrating ‘rubber guard’ grappling

Conscious breathing whilst practising yoga, allows you maintain and develop an even deeper stretch.

Hip, leg and torso flexibility is crucial for any BJJ athlete wanting to make gains with their grappling, as well as escaping pins and submission attempts.

-    Open guard: limber legs and supple hips can make passing the guard very challenging for your opponent.

   Closed guard: being flexible assists you to wrap your legs high on your opponent, intimidating them with risky submissions.

‘Rubber guard’ grappling requires a decent amount of flexibility

Hip opening ‘Pretzel’ / ‘Thread the Needle’ stretch                                 

This pose provides a deep gluteal maximus and piriformis stretch, strongly opens up the hips and helps to protect the gentle ligaments of the knee.

There are many great seated twist variations of this pose. Similar poses can be practised according to what your body needs and can include: Marichi's Pose (Marichyasana III) a slightly gentler variation in a seated position with one leg extended, Cow Face Pose (Gomukhasana); Half Lord of The Fishes Pose (Ardha Matsyendrasana).     

Full step-by-step instructions online: www.yogajournal.com & www.myyogaonline.com

Concrete Core

When I talk about the ‘core’, I’m referring to all the muscles around the trunk, some of which are deeply tucked away. To produce maximum power, have total body control and prevent back injury, you need to have a strong, stable core.

The Bridge pose is a core strengthening favourite and crucial for grappling in BJJ. Bridge pose requires maximum flexibility and strength in your torso, focusing on arching your core right up.   Incorporate this pose into your training routine. The bridging motion is used to escape from pins, apply power behind an armbar/anklelock or other submission holds and sweep/turnover an opponent. Tap out your opponent by throwing your powerful core strength into the lock movements. Don’t rely on your arm strength for this, as you will surely fatigue.

Alex demonstrating a bridging move, to escape Leon’s mount position. 

Miss Lan Ta, Purple belt, showing us the Bridge pose

BJJ students at Cia Paulista Fight Club, holding the Bridge pose.

Challenges with incorporating regular Yoga practice with BJJ

Time BJJ training is quite demanding on a student’s time, often requiring 1.5 - 2.5 hours of training at a time. Is it realistic to expect BJJ students to add on an extra hour of yoga into their daily schedules? Particularly when that extra hour could be spent rolling and would have a more direct impact on their BJJ skills?

Perception Some may say that yoga is too easy. However I would challenge these people to attend a Powerflow, Ashtanga or Hot yoga (similar to Bikram) class and I guarantee you will regret saying that.

What other MMA fighters have said about Yoga:

Diego Sanchez  UFC  Fighter

 “So I've been back to my yoga and it's completely taken me to another level: grappling, striking, everywhere. I have the limberness. I'm able to move like I never have before. I give a lot of credit to Kareem Abdul Jabbar, the leading all time scorer in the NBA. He's the one who motivated me to get into this yoga, because he claims it was his secret to playing [at] 42 years old. I went back to what got me in UFC and I've had great results. I truly am better than I've ever been right now."  (cited in Borchardt 2014).

Dan Hardy, UFC middleweight

“For me, yoga is about awareness of self, appreciation of the vehicle you have for this human experience, and understanding the potential and adaptability of the body” (Hardy 2013).

Conclusion

As you continue to incorporate more Yoga, alongside your MMA training, you will understand how inextricably linked they are. Everything you learn in Yoga can be applied immediately on the mat.

Will practising yoga make you better at MMA ? No…. Only with regular MMA training can you improve in MMA. However, yoga may be the missing link in the chain for you and provide that edge. Perhaps your physical stamina will improve, longer endurance in submission attempts, better sweep defence, less fatigue? Maybe the number of injuries will decrease, you may have better core muscles and balance, better breath control, have a sharper focus and greater mental calmness in tournaments?

Reference List

Borchardt, S 2014, Diego Sanchez UFC 171 video scrum: Reassured yoga isn't tool of the devil, 'Dream' now entering career prime, MMA Mania, retrieved 21 April 2014, <www.mmamania.com/2014/3/13/5503296/diego-sanchez-ufc-171-video-scrum-yoga-devil-career-prime-myles-jury-dallas-mma>.

D’Souza, B, J 2009, Enlightened Warrior, FIGHT! Magazine, retrieved 21 April 2014, <www.fightmagazine.com/mma-magazine/enlightened-warrior-506/>.

Hardy, D 2013, 12 months in a Hot Room, FIGHT! Magazine, retrieved 21 April 2014, <www.fightmagazine.com/mma-magazine/12-months-in-a-hot-room-yoga-with-dan-hardy-7425/>.

Kesting S 2012, Yoga for Grappling, the Secret of Champions, Grapplearts, retrieved 21 April 2014, <www.grapplearts.com/Blog/2012/04/yoga-for-grappling-the-secret-of-champions/>.

About the real-life BJJ athletes featured in this article:

Alexandre Santos

Black belt third degree of Brazilian Jiu Jitsu with over 21 years experience. Alex is from Rio de Janeiro city. His titles include: Rio champion in 1996 & 2001; Brazilian National Champion 1999; Pan Pacific Champion in 2011 and Melbourne International Champion in 2013. Only having been in Australia for three years, Alex is credited for making two of his students World Champion in  2012/13. He teaches at Cia Paulista Fight Club, Melbourne.

Miss Lan Ta

Purple belt of Brazilian Jiu Jitsu. Lan is the Women’s World Champion in 2012 and  Pan Pacific  Champion in 2013. Lan received her training from Alex and now teaches over 20 women in the BJJ women’s only classes at Fight Club.

Leon Netto

Leon is a one stripe blue belt. He achieved the silver medal at the 2012 Pan Pacifics in the Lightweight No Gi White belt division. Leon trains at Cia Paulista Jiu Jitsu Academy, Melbourne.

Pilates with Passion! Guest writer Sinasi tells us his story....

Guest Writer and Pilates Master Sinasi Alak- Shares his Journey and Passion with Just Add Colour Yoga Mat Bags.

Sinasi is a qualified Pilates instructor and has been practising Pilates for over 10yrs. It started with fixing an issue he had with his knees and a mild case of Lordosis. Sinasi started seeing amazing results within 4 lessons. He was more aware of his body, felt stronger and noticed his back pain started to release. Dancing professionally around the world while practising Pilates as a warm-up, allowed Sinasi to be ready for full days of rehearsals.

 “I thought I made this amazing discovery but only to realise I was one of many dancers who already discovered how amazing Pilates is and the outstanding improvements it made to their bodies in such a short time”.

Sinasi joined a gym to keep fit after returning home to Melbourne and felt it was his obligation to introduce Pilates to everyone.

“My students have seen amazing results in their dancing; clients have eased their back pain, knee and other minor problems. I feel that’s what it’s all about! Having a smile on your face is the most rewarding thing I can ever achieve as a Correctalign teacher. Don’t think you’re not flexible or fit enough for Pilates".

Sinasi Alak, Founder of Correctalign Contemporary Pilates

facebook.com/correctalign

www.correctalign.com

More information: https://www.facebook.com/JustAddColourYogaMatBags

Check in, your health is priority one

So what now…..

The competition finished 2 weeks ago. With a little break, have now started to incorporate the things I couldn’t include over the last 3 months. My weight has increased between 1-1.5 kg, depending on the time of day, so that’s all fine.

Pre-comp photoshoot

Two weeks before my fitness competition, I did a fitness photoshoot at ASP. I want to thank a few people who helped put this together.

Paul Danyluk Photography. Thank you for your creativity and ideas! (And willingness to jump over tyres, climb under benches haha, to get the great shots). https://www.facebook.com/PaulDanylukPhotography

Nicole K Make Up. You understood exactly the look I was after, very skilful and reliable. You made me feel at ease throughout the photoshoot and also the day of the fitness competition! Thank you so much Nicole, for the trial make-up sessions at my house. I would highly recommend your services and definitely contact you again for further make up! https://www.facebook.com/nicolekmakeupartist 0438 051 513

Katy from Foxy Studios, Prahran for the spray tan! Katy used a blue-based Techno spray tan, which suited my skin tones and colourings perfectly! This tan actually smelt good too! https://www.facebook.com/foxystudioprahran?ref=br_tf

My partner Leonardo  for assisting Paul throughout the afternoon. J Obrigada x

Post comp, hmmm…..so what now…..

Time to check in with yourself and make sure your health is priority one

Our lives are so busy and there are always a million and one things to do (visit relatives, clean out the garage, ironing, paint the spare room, mow the lawns, take the kids to soccer…..etc etc etc). It can be all too easy to make excuses when it comes to your own health and fitness. However that time is something you owe to yourself, you deserve it and it’s your own little sanctuary. How can you be a good role model and look after others, if you cannot look after yourself?

I need you, do you knead me?

I really missed my yoga classes. I think I’m overdosing by hitting hot yoga twice a day over the past few days (@ Hotbox). I miss the spiritual guidance and of course the deep stretching aspects. I also went back to my ‘box’ (Crossfit studio) in North Carlton and achieved a personal best for double-under skips yesterday. It

felt great to re-connect with like-minded, health conscious yogis and crossfitters. However I also love boxing, muay thai and weight training and attend various other gyms.

Find a sport, activities, hobbies that you are passionate about. Don’t feel restricted or suffocated by the idea of having to stick with one personal trainer or one sport; or feeling like you need to perform the same sequence of exercises at the same time, on the same days, at the same place. Participate in a variety of exercises because you love and value it; enjoy it; feel a connection with it. Also, understand your body, how it works and how you can manage it.

Happiness comes before success

It’s hard to believe this chapter has come to a close. As I said before, it’s a bittersweet ending. I feel an amazing sense of accomplishment but with a tinge of melancholy….now what will I do…what challenge….what goal….?

I'm the 3rd one, the tallest in the blue with the smallest bikini...hahahaha

I wanted to give it my best, not expecting to get a place. I came 4^th out of about 12 girls. Several times I had to look down at my number (pinned down near my right hip), doubting that the presenter called me number. Perhaps I was hearing things?  I’m extremely grateful and appreciative for the support of my family and friends who attended on the night. Their cheers totally lifted my confidence.

Some studies have suggested that once we achieve something, we immediately move our attention to the next goal, which will apparently deliver us with happiness upon achieving it. However, rather than feeling suspended from one limbo goal to the next, the key to a happy and satisfied life is to remember this notion: ‘Happiness comes before success’, namely success follows happiness.

If we are happy, we live with greater perspective, calmness, confidence and resilience. These attributes allow us to be in a better position to succeed in life.

So what’s holding you back from allowing yourself to be happy?