Misconception of small waist big booty

The question that I get asked the most is, “how do I lose weight, get a skinny waist and get a big butt?” I am sure a lot of you reading this are wondering the same thing. Especially in today’s society that specific look is considered “hot.” Every girl wants the Kardashian body & booty. These women are perceived to be “goals” of what the human female body should look like. But in reality, it’s called money. Every day women are going to the gym and running on the treadmill and doing squats until they die because this is how they think they will create the perfect body. Yes, they are losing weight but they are losing it in the wrong places. Excessive cardio can break down muscle tissue causing you to lose whatever gains you are getting.

Let me break this down. I am going to explain to you the 3 different body types that we have. They are Ectomorph, Mesomorph, and Endomorph.

Ectomorph is somebody that is small and skinny, they have a hard time putting on weight, have a very fast metabolism and have a lean muscle mass.
Mesomorph is somebody that has very defined muscles, they are athletic and strong, and are able to gain muscle easily – they gain fat more easily than ectomorphs.
Endomorph is somebody that has a round physique, stocky build, gains muscle and fat very easily, soft and round body and has a slow metabolism.

Now with this being said, I am not saying that somebody who is an Endomorph can’t bust their ass at the gym for a couple of years and turn into a Mesomorph or vice versa. I am simply putting this here to give you a better understanding of what kind of body types are out there and how they work.

The Solution

The key factors to making your butt grow are very simple. There are 3 main butt muscle groups:

Gluteus Maximus: The largest muscle that makes up the majority of your butt

Gluteus Medius: The second largest muscle that lies near the outside of the pelvis

Gluteus Minimus: The smallest of the 3 main butt muscles, which lies underneath the gluteus medius

If you have any questions or concerns feel free to contact me.

Coach Q

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How to stay motivated for the gym

A lot of people often ask me how do they stay motivated for the gym and I often start to ask them numerous questions such as, what is their reason for going to the gym or how many days do they go to the gym. Often times when you break down these questions you will soon start to realize the reason why people are lacking motivation for the gym. Below I will give you some key tips that will help you stay motivated throughout your journey.

One of the things that you will soon realize that is a major key to staying motivated for the gym is that you have to have a reason on why you want to get into the gym. Whether it is wanting to lose weight or simply doing it for yourself to gain more confidence you have to have that reason engraved in your mind. Because trust me, there will be days when you just want to forget about the gym, Your body will be aching and you will be you will need that extra boost of motivation which will come from having the reason why you want to go in the first place. Playing basketball all my life I had to learn this lesson early. One of the things my dad always told me when I didn’t want to get in the gym is you can either be like everyone else and do what is required and leave or you can want to be the best and do what others won’t do. And that is what drove me to stay consistent and wake up at 5am every morning and not miss a workout.

Another thing that will help you stay consistent is by doing workouts that you enjoy doing. If you hate the treadmill do another form of cardio and if you hate lifting weights then do body weight training, there is always an alternative that you can do to get around something that you hate doing. But the key is to not get emotionally drained because you will eventually tap out mentally and dread the gym and once you get to this point it is a hard place to turn back from.

Lastly I think a key to staying motivated for the gym is having someone that will hold you accountable. Whether it is your friends or a trainer like myself I think when people have someone that will hold them up to a certain standard then it will be hard to let that person down. So you will make sure that you get the workouts in and stay consistent and be true to yourself.

Importance of patience

A lot of people including myself made decisions off of emotions instead of logic. A lot of times we set plans and tell ourselves that we have a set goal but then when things don’t go our way we take our eyes off of our plans and tend to do things for temporary satisfaction. All of my life this has been my weakness. God knew that when he put me on this earth that this would be my weakness. I hate when things don’t go my way and especially when things are out of my control.

When I look back at my life if I were to practice patience I feel like a lot of things would have been different. Simply looking at my basketball career after my junior year of college I told my parents that I wanted to transfer to the school that I played against that year but the reasoning that I wanted to leave was the wrong one. I had just the best year of my career my family and everyone close to me was telling me to stay there because now I had everything I ever wanted. But because of my greed and wanting to have more of a social life I transferred and ended up being injured my whole senior year. Now was this a sign from the man above telling me to listen to him instead of moving on my emotions? Maybe it was but the point of me telling you this is that I made a decision based off of my emotions instead of thinking logically and now my path of becoming a pro basketball player has become harder because of my injuries.

Now I know at times when we set goals for ourselves we often get put in tough situations where something happens suddenly and we have to make decisions right then and there but I’m talking about when there is no rush to make a decision and you’re making decisions because your impatient. And yes I know sometimes it hurts to wait but trust me if you can endure the pain that comes with this the blessing on the other side will be worth the wait.

Being around my mentor we talk about things like this everyday and he simply tells me it doesn’t matter what they think right now, it’s all about the end goal and as long as you work towards that everyday and put your head down and chip away one day you will look up and your goal will be attainable.

Writing things like this is tough for me because it is something I am constantly dealing with on a day to day basis and the only way for you to know how to truly get through something like this is personal experience. But if I can help you avoid missing out on your blessing and show you that in order to achieve some of the great things in life you sometimes have to wait it out. People will lie on you, talk about you, laugh at you, tell you it is not possible but if you believe in yourself and make yourself your biggest critic I promise you will get everything you want in life.

If you are reading this right now, you are alive and breathing which means you’re on this earth for a purpose. Go out and fulfill it everyday

I love y’all

Coach Q

Hot bath or ice bath which is better for recovery

Being a college athlete I always wondered which one would be better for my body after practice/ games. At times I would experiment with both and just put my ankles into a cold tub for 5 minutes and then into the hot bath the next day just to see how my body had adapted to it. So the real question is which is better for recovery?

The physiological effects of hot baths and ice baths differ. After a hard practice or run creates micro-tears in the muscles that cause an inflammatory response which is why you tend to see certain joints hurting or swelling. Ice baths are known to limit this reaction by constricting the blood vessels which could in turn reduce the onset of delayed onset muscle soreness. Which is why they are the best choice after post workout activities.

Hot baths on the other hand promote blood flow to the muscles by dilating blood vessels which is something that you do not want immediately after you exercise. However in the days that follow if you are still having pain a hot bath is recommended to increase circulation which helps the healing process.

So the best time to have an ice bath is when you need a quick recovery turn around time such as playing back to back games or your last hard training session before a big race. You will see the difference in your body and will feel a whole lot better.

Why you should foam roll everyday

Foam rolling is one of the most underestimated tools that people do not realize they have right in front of them. When I first started working out I never foam rolled. I would look at people who did it and judge them because they would do it so much. Little did I know this is one of the best things that I could do.

Now it is something that I do everyday and is a very important routine of mine. This helps me with daily muscle relief, improves my circulation in different muscles and also very relaxing your body.

Just like stretching, foam rolling can be a vital part in injury prevention, increasing blood flow, decreasing soft- tissue density and reliving tight muscles. I would suggest doing this pre and post workout.

After an intense session at the gym foam rolling would reduce muscle soreness which is something a lot of people may not know. It can also improve range of motion. I know for myself after practice or a game if I foam roll when I get to my room my body is less sore than it would be if I just went straight to bed.

Try it out for a week and let me know how your body feels after!

How I dealt with depression as an athlete

Being an athlete I know for myself over my college career was tough at times. What a lot of people may find out if they don’t already know when they read this is what we go through mentally and the road blocks that we stumble across every day. Playing college basketball for me was a blessing in it’s self because not a lot of people where I’m from even had the opportunity to do that. But what some people may not know or realize is the amount of work we put in during the off season. And it’s not one of those ordinary gym sessions at the gym that people go through, WE DO THAT AND MORE.

Some people that are reading this may not be able to relate to what I’m about to say because during their careers or in life they were always content with being average. But the people I am writing this for know that when you want to be the best at your craft the amount you put into is endless. You literally work until your body is incapable of pushing any farther and your mind is telling you enough is enough but even then you still find some way to get one more rep in. No offense to any of the coaches that I ever played for but besides some of the assistant coaches that put in the work to get to where I wanted to be they could never relate to the amount of work I put in nor could they understand why I was the way I was.

With this being said there comes a point in time in your life as an athlete where you buckle down and just know you are about to have a breakout year. To me every year was like this because the amount of time and effort I put in the court and the weight room was ridiculous. I was never partying and if I was talking to some chick she had to understand my grind and she was more than likely in the gym rebounding for me. So when you put in time like this and train like this once the season comes mentally and physically you have a mindset of ” Nobody can fuck with me” and it shows by the way you walk and talk. And it is not being cocky or arrogant but it is having supreme confidence in yourself and your in another zone mentally. This is why people would often try to tear you down or say subliminal messages to try and get you on their level but often times it never works because your in another world of your own.

But then it comes to a point where politics get involved and you have to listen to someone tell you what you can and cannot do. This was my biggest issue because coaches can see when your on another level and putting in more work than anyone else and yeah they will commend you for it but if your not being a “Teachers pet” or talking with them everyday and sucking up to them then they will keep lowering and lowering your ego until you feel worthless. This is what happened to me and it got to a point of me saying “Was it worth me coming here” or “Do I even want to play anymore”. And once you start to question yourself and lose confidence in you, your like a dead fish in a shark tank. You are a target and people will see you differently.

Then things will happen like you’ll sit a whole game for no apparent reason or you will have somebody that you destroy in practice start over you in games and you start to think what is really happening. Then you fall into a pit and I was in a dark place where after games I would turn my phone off and ignore everyone and just sit in my room alone and not eat and have tears coming down my face because I didn’t understand. When you love a sport so much and you know your the best at what you do but you are unable to show that talent and ability when it matters it hurts. But not all coaches but some coaches don’t care and you will go through your entire season miserable.

Some ways that I got through times like this is for one you have to mentally detox from everything and everyone and remember all the work you put in. When you do this you will gradually gain confidence back because of the sweat and tears you put into your craft. Next thing I would say is too stay true to who you are. I never forget I had a conversation with my roommate my junior season and I only played 12 minuted in rival game and I felt as though I was not getting my fair shot and I honestly debated quitting the team and going home. Long story short I stayed in the gym and shot everyday and the next week something happened at practice and my senior point guard got suspended. So that weekend I started I had 15 points and the game after that I exploded for 35 points and I was never looked at the same. Moral of the story is that I could have lived on my emotions and quit and said forget this but I stayed deep in prayer and continued to trust the process and eventually I got the respect that I deserved.

I wanted to share this piece with you all so you have a better understanding of what us as athletes go through. And if your an athlete or someone who deals with depression whether it comes to work or something else feel free to contact my Instagram page @Quinnmitchellii so we can talk. I know this is something that we go through alone because I for one went through it and this is the first time anyone will ever know about it but I don’t want that to be the same for you.

Stay blessed

Coach Q

Foods that boost testosterone!

As a man I always wondered how to build my Testosterone levels and wondered what foods could help it. Testosterone is a male sex hormone that plays a role in fertility, sexual function bones and muscle mass. A person’s testosterone level naturally tends to fall with age by 1 percent each year. As we all should know lifting weights is a great way to boost your testosterone but I want to give you a list of foods below that will help you as well.

A person with low testosterone may benefit from the following items

Ginger

People have used ginger for medicinal culinary purposes for years. According to some studys taking a daily ginger supplement for 3 months incrreased testosterone levels. Ginger may also have a healthy affect on your sperm as well.

2. Oysters

Oysters contain more zinc per serving than any other food and zinc is a very important for the health and reproductive function. You may also find this mineral in other selfish, red meat, poultry, beans and nuts.

3. Pomegranates

The pomegranate has been something people have used for a long time to help better fertility. It is used to help boost testosterone in both men and women. It’s antioxidant levels support heart health and stress reduction.

4. Leafy green vegetables

Vegetables like spinach, kale and swiss chard are rich in magnesium which is known to increase the body’s level of testosterone. Some other sources of magnesium include beans, nuts and seeds and whole grains.

Foods to avoid

Some foods can reduce a person’s testosterone levels. People that are wanting to increase their testosterone level should look to avoid processed foods, canned or plastic foods and Alcohol.

Lastly some other ways that many people overlook when they are trying to increase their testosterone levels is sleep. Sleep is something that can increase your testosterone significantly if you are not getting enough of it. Not only will it increase your levels but sleep can also reduce stress and make your body become balanced. Also I would suggest hitting the gym regularly.

If you have any questions or want training feel free to contact me on my Instagram page @qemfitness

Benefits of Semen retention

When it comes to nofap and semen retention this is something that a lot of men struggle with. Some people think that they are just fine masturbating everyday but it isn’t until they run into this issue when they are with a female and they can’t get an erection is when they realize that they have a real issue. What you may not realize is that when you masturbate and release semen you are wasting minerals and vitamins that your body uses to make you a man. In the time that it takes to recover from this is about 3-4 days. So when you do this 3-4 times a day you are literally wasting semen and putting your body into a shock.

When practicing semen retention you will start to notice a lot of things start to happen to you. Below I will list a number of benefits from it.

#1. More sexual power and desire

When you detach yourself from porn and you begin this practice you will actually begin to feel more like a man. When you get around women it will not take much for you to get aroused. You will never experience the feeling of not being able to perform when you’re with your lady.

#2. Sharper Mind

Being an athlete I always stayed in the weight room and worked out on a regular basis. But it was not until I started the practice of semen retention that I realized that my mind would start to be more focused and it would stay sharper for a longer period of time. Steve Jobs also practiced this as we all know the man was a genius.

#3. No more depression and Anxiety

I cannot say that I never feel depression or anxiety anymore but now it is so much rare. I cannot remember the last time that I felt one of these emotions and I realized that this is the best benefit of them all.

#4. Simply more self respect and increased self confidence

When you stop watching porn and practice semen retention you will start to walk with more of a chip on your shoulder. No longer do you feel like a slave to pornography. You will become more confident and start to realize the real power of the mind and how it benefits you.

If you have any questions or concerns or want a consultation feel free to contact me

Coach Q

What happens to your body when you have a hangover

A lot of people don’t realize what is happening to their body when they are having a hangover. They often times just suffer through the symptoms and hope for the best without actually realizing what is wrong with their body. Well today I want to break down each body part that is affected by a hangover and help you understand it more.

When you have a hangover one of the first things that are affected is your head. One of the major issues that occurs is dehydration. The large amount of alcohol upsets the production of vasopressin which is a hormone that controls the fluid balance. This often leads to your head aching the next day.

The next thing that is affected as you may know is your liver. The liver can only detox one drink per hour. Often times people make the mistake of when they feel the headache they look for something to relive the pain such as a Tylenol. Which in most cases Tylenol is a very good pain reliever but when it is from a hangover , when you mix Tylenol and alcohol your liver is forced to work overtime straining to metabolize both substances.

Lastly your stomach is one of the most prominent things that you might notice when you have a hangover. Spiked drinks of any kind irritate the stomach which is why if you drank too much the thought of food or eating food night make you feel sick. Some of the foods I’d suggest eating to help you ease a hangover are bananas, eggs, watermelon, pickles. crackers or nuts.

Now I know nobody’s goal is to ever get a hangover but in the end it may happen to the best of us. So if this happens to you the best solution I can give you is to let time take it’s course and to stay hydrated. I would suggest drinking plenty of water and to get as much rest as possible.

How the brain benefits from exercise

While a lot of people exercise for their physical appperance and looks a lot of people may not know that it is also very important for healthy brain function. Exercise has been shown in many different studies to improve moods to energy levels to even cognitive functions. I know for myself after I workout I am always in a better mood than I was before.

Some of the benefits are

Exercise can improve working memory
It will improve your mood and fight depression
Increases concentraion and focus
Shown to improve overall conginitve performance
Boosts energy level
Helps maintain brain volume and healthy brain aging

Onr of the major factors that shows how exercise can increase the production of BDNF (brain derived neurotrophic factor). BDNF protien helps regulate synpatic plasticity which is very important for learning and memory. It also helps with growth and helps the brain mature as well. The higher the levels of BDNF in the brain are often lead by better learning and memory retention.

Overall exercise will improve the functions of the brain in many different ways. Next time you go workout take notice of how you feel before you workout then notice how you feel after! I promise you will see a major difference

Hope you find this article helpful, and I will be back to blogging everyday now! Talk to you all soon