How to Keep Your Ass in Shape with Diet and Exercise
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Keeping your glutes in shape doesn’t have to mean spending hours in the gym or following a strict diet. With a few targeted exercises and smart dietary choices, you can strengthen and tone your backside while maintaining overall health. Here’s how to shape your glutes through balanced lifestyle habits and workouts.
Glute-Focused Workouts
Squats: The squat is a classic move for good reason. Variations like sumo squats, jump squats, and goblet squats help target all three glute muscles while also working your quads and hamstrings. Aim for three sets of 12-15 reps, and remember to engage your core and keep your chest up for maximum effect.
Lunges: Lunges not only tone the glutes but also improve balance. Walking lunges, reverse lunges, and Bulgarian split squats all target the glutes from different angles. Try three sets of 10 reps per leg, ensuring your knee stays aligned with your ankle for proper form.
Hip Thrusts: Hip thrusts and glute bridges are great for isolating the glutes. For added challenge, place a weight on your hips. Perform three sets of 12 reps, squeezing your glutes at the top of each rep.
Deadlifts: Deadlifts are fantastic for building strength in the glutes and hamstrings. Romanian and sumo deadlifts specifically target the glutes. Aim for three sets of 8-10 reps, focusing on proper form to protect your lower back.
Diet for Toned Glutes
Lean Proteins: Protein is essential for muscle repair and growth. Incorporate lean sources like chicken, turkey, fish, eggs, and plant-based proteins to support your workouts.
Healthy Fats: Fats are essential for hormone production and recovery. Include sources like avocados, nuts, seeds, and olive oil to keep your body fueled.
Complex Carbohydrates: Carbs provide energy for your workouts. Opt for whole grains, sweet potatoes, and quinoa, which offer sustained energy and aid in recovery.
Hydration: Staying hydrated is key for muscle function. Water helps with circulation, digestion, and energy levels, so aim for at least eight glasses a day.
Consistency is Key
Keeping your glutes in shape requires consistency. Aim for a combination of resistance training and a balanced diet, and remember that gradual progress is more sustainable. Set realistic goals, and adjust your routine as you get stronger. With commitment and the right approach, you’ll see results that boost your strength and confidence.
Throughout history innovations have been resisted.
There is the possibly apocryphal story that one of the Egyptian pharaohs issued an edict banning steam powered chariots because the noise frightened the horses.
In verifiable history, in the late 1700s a Frenchman named Jacquard invented an automatic loom. Amazingly for its time, it used punchcards to control the mechanism. The automatic loom quickly supplanted weavers, because it could produce fabric far faster and cheaper. The weavers’ guilds objected. Many of the weavers broke into automated factories and threw their wooden shoes into the looms to shut them down. Those wooden shoes were called sabot, thus we get the word sabotage.
In the early 1900s there was resistance to automobiles, largely by carriage makers, buggy whip makers, draft horse breeders, etc. In England, under pressure from these groups, Parliament passed a law saying that any motorcar must be preceded on the road by a man waving a red flag. That law persisted until 1918, when it was finally realized how impractical it was.
In my own case, I was in the magazine business from the early 1980s. I watched the transitions as new technologies made former jobs redundant. Initially I wrote my articles on a typewriter and mailed them in to the magazine, where a typesetter retyped them on a device that wrote them onto the offset plates used to print the magazine. Photos to accompany my articles had to be made on film and the film had to be developed and printed, a laborious process.
I got my first computer in 1986. It was a Heathkit/Zenith that arrived in kit form. I was happily surprised when it worked after I assembled it. It had no hard drive, just ran on the old big floppy disks. The monitor had a black screen on which orange letters appeared as I typed. I wrote my first book on that computer. It worked for text, but could not handle images. My printer was a Kyocera dot matrix device that used long rolls of paper. I mailed my finished articles on floppy disks along with a hard copy and my photographs. Later, I upgraded to a Windows computer and bought a Nikon scanner to scan negatives and color slides. But I still sent my images in on physical media, floppies at first, later CDs.
I won’t go into more detail about the transition. I’ll only say that our typesetters lost their jobs, along with the repro camera operators, but new jobs were created operating the Mac computers used to lay out the magazines. Staff numbers went down, but only slightly, and the new jobs paid well. Of course, printed magazines have pretty much vanished today, gone on the Internet or out of business entirely. Since I don’t have Internet access, my choices of magazines has been severely limited, and those print magazines that survive are mostly priced out of my range. I subscribed to Rolling Stone since the 1960s, but when it jumped to sixty dollars a year I had to drop it. I used to get Professional Photographer, but that’s now only available to Professional Photographers of America members. I used to be a member, even wrote for the magazine, but membership would be useless to me now. I haven’t had a camera in my hands for seventeen years. I was reminded of these transitions by the dockworkers’ strike. One of their demands is protection from automation. They’re just like the weavers. Resisting the advance of technology is futile, it can’t be stopped. Rather than try to stop it we must adapt to it.
In the late 1990s, I’ve forgotten the exact year, on one of my trips to Japan, I toured a fully automated Canon camera factory. It was the size of a football field, but in the entire factory that churned out hundreds of cameras an hour there were only four humans. Dressed in white jumpsuits, they walked around with clipboards writing down readings from gauges.
Robot forklifts ran around the floors following yellow stripes on the floor picking up pallets of parts and carrying them to the big machines assembling the parts into cameras. The factory operated 24 hours a day, seven days a week. Robots don’t need coffee breaks, food, sleep, medical insurance, etc. That is the future. Human manual labor is disappearing, and the speed is advancing. Rather than trying to stop or slow it down, we humans must learn the present jobs automation cannot do or new jobs that technology is creating.
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About The Author: Bob Shell is a professional photographer, author, former editor in chief of Shutterbug Magazine and veteran contributor to this blog. He is currently serving a 35 year sentence for involuntary manslaughter for the death of Marion Franklin, one of his former models. He is serving the 17th year of his sentence at Pocahontas State Correctional Facility, Virginia.
On September 16, 2024 Shell’s release date got moved up six years due to new “mixed charges” law to February 2, 2030. It was 2036.
The Photo Review is a critical journal of international scope and readership. Publishing since 1976, The Photo Review covers photography events throughout the country and serves as a central resource for the Mid-Atlantic region. With incisive reviews, exciting portfolios, lively interviews, the latest in books and exhibitions, The Photo Review biannual journal has earned a reputation as one of the best serious photography publications being produced today. Our writers — including A.D. Coleman, Stephen Perloff, Shelley Rice, Peter Hay Halpert, Barbara L. Michaels, Jean Dykstra, and Mark Power — have weighed in on subjects as varied as the posthumous publication of work by Diane Arbus, women in photography, the growth of digital media, the historical movement from Pictorialism into Modernism, etc., etc. In his ongoing series, “The Censorship Diaries,” Editor Stephen Perloff was in the forefront in covering the controversy over funding for the NEA and censorship of the arts.
The Photo Review has earned a reputation for lucid and incisive writing aimed at an intelligent and informed audience, but free of the cant and jargon that infects much contemporary writing about art. Thus, both arts publications and the popular press have looked to us for interpretations of what’s happening on the photography scene. Articles have been reprinted in such publications as Afterimage, To, Photography in New York, American Photo, and others.
Editor Stephen Perloff, a respected writer, educator and photographer, has been interviewed for The New York Times, The Toronto Globe & Mail, The Wall Street Journal, the Philadelphia Inquirer, Photo District News, and the New York Observer. He has received two critic’s fellowships from the Pennsylvania Council on the Arts and the Colin Ford Award for Curatorship from the Royal Photographic Society.
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Wasteland. Photo: Tony Ward, Copyright 2024. Available at Auction on October 26, 2024.
Beauty at a Cost: The Dark Side of the Modeling World
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The modeling industry has long been associated with glamour, beauty, and the pursuit of perfection. From the runway to glossy magazine covers, models are celebrated for their ability to embody an ideal of elegance and allure. But beneath the surface of this high-profile industry lies a disturbing reality: the pervasive pressure on models to lose weight, often to dangerous extremes, leading to the onset of eating disorders such as anorexia.
For decades, the fashion industry has promoted a narrow standard of beauty that equates thinness with desirability. Models are often expected to maintain an extremely slender physique, which many fashion houses and agencies believe complements their clothing designs and appeals to the industry’s aesthetic sensibilities. As a result, models—particularly women—face relentless pressure to stay slim, sometimes to an unhealthy degree. While the fashion world publicly touts its commitment to diversity and body positivity in recent years, the deep-seated demands for ultra-thinness persist in many corners of the industry.
The pressure to conform to these standards can have devastating consequences. Many models resort to extreme dieting, exercise, and even dangerous practices such as starvation or the use of appetite suppressants to achieve and maintain the desired weight. In some cases, agencies and designers directly encourage or even force models to lose weight, placing their careers on the line if they don’t comply. The relentless pursuit of a certain body type can lead to a host of physical and psychological issues, with one of the most severe being anorexia nervosa.
Anorexia, an eating disorder characterized by an intense fear of gaining weight and a distorted body image, affects many individuals in the modeling industry. The condition is marked by extreme food restriction, leading to significant weight loss and severe health risks. Those suffering from anorexia often experience a range of complications, including malnutrition, weakened immune systems, bone density loss, cardiovascular problems, and in some cases, death. Mentally, the disorder can lead to anxiety, depression, and a pervasive sense of inadequacy, as individuals struggle to meet the industry’s unattainable standards.
The fashion industry’s fixation on thinness has drawn widespread criticism in recent years, with many advocates calling for systemic change to protect models’ health and well-being. Some countries have even introduced legislation to combat the issue. In France, for example, a 2015 law requires models to present a medical certificate attesting to their health, and digitally altered images in advertising must be labeled as such. These measures aim to reduce the glorification of dangerously thin bodies and promote a healthier, more realistic portrayal of beauty.
However, these efforts are only part of the solution. Changing the culture within the modeling industry requires a fundamental shift in how beauty is defined and represented. Designers, agencies, and media outlets must embrace a broader spectrum of body types and promote a healthier, more inclusive vision of beauty. This includes valuing models of different shapes, sizes, and ethnicities, and rejecting the harmful notion that extreme thinness is synonymous with attractiveness or professionalism.
The industry also needs to provide better support for models who are struggling with eating disorders or the pressure to lose weight. This includes offering mental health resources, promoting body-positive initiatives, and fostering environments where models are valued for their individuality and talent, rather than their adherence to unrealistic body ideals.
Ultimately, the issue of forced weight loss and anorexia in the modeling world is not just a problem for the individuals affected—it reflects broader societal pressures around body image and beauty standards. As the fashion industry evolves, it has the power and responsibility to lead the way in promoting a healthier, more diverse definition of beauty—one that celebrates all body types and prioritizes the well-being of its models.
Only by addressing these deep-rooted issues can the modeling industry move forward into a future where health, confidence, and true beauty reign supreme.
AI illustration of a UFO landing in a desert in California
Text by Bob Shell, Copyright 2024
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UFO Nonsense
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On Friday night, August 23, 2024 News Nation aired a one-hour special program about Lue Elizondo and repeated the program Sunday night. Elizondo is a former US intelligence officer who headed a top secret government program to study UAP, Unidentified Aerial Phenomena or Unidentified Anomalous Phenomena, what everyone else calls UFOs.
In the program, Elizondo made numerous claims: UAP are real, the US government has retrieved some of them for study and reverse engineering, they’re abducting people and implanting ‘things’ in them, etc. This is all stuff students of UFOs have been studying for ages.
This may have been news to many people, but it was old hat to those of us who have actually studied the UFO phenomenon. I first started studying UFOs in the late 1960s (yeah, I’m old!). My first paid writing gig was writing a column on UFOs for Gnostica News, a new-age publication produced by Llewellyn in the early 1970s. It was edited by P. E. I. Bonewits, author of the book ‘Real Magic.’ He gave me free rein to write what I chose.
I’d inherited my interest in UFOs from my father, Jim Shell, a news anchor at WSLS TV in Roanoke, Virginia. He’d reported seriously on UFO phenomena in Virginia, particularly a UFO ‘flap’ in Wytheville, Virginia, that lasted for several years. After interviewing many eyewitnesses, he’d realized that something real and important was happening.
My interest in UFOs continued for years. While living in Washington, DC, and working for the Smithsonian Institution in the late 1960s I spent time hanging around the NICAP offices (National Investigions Committee on Aerial Phenomena ), studying some some of their files and their extensive library of books about UFOs and other paranormal phenomena. I met and talked with Don Keyhoe, the Director. It is a well-known fact that the CIA infiltrated and destroyed NICAP.
In the mid 1990s I researched the infamous Alien Autopsy film and coauthored the 1996 book ‘Beyond Roswell.’ (My name is not on the cover of the book due to contractual issues, but I am credited as coauthor inside the book. I was Editor in Chief of Shutterbug magazine at the time, the world’s largest circulation photography magazine, and was asked to keep my UFO activities sub rosa.) That book is still considered essential reading for anyone interested in the history of the UFO phenomenon and the Roswell event in 1947. My late friend Stan Friedman said it was the best book ever written about Roswell. It is out of print now, but still readily available on Amazon.
When the book came out I was interviewed by Art Bell on Coast To Coast AM (that interview can be found on the Internet), by Ollie North on his radio show, and was flown to Paris to appear on a two-hour TV special program on TF-1, the main French TV network. I was also a speaker at UFO conferences worldwide. So I know this subject inside-out.
My main criticism of the Elizondo program is that they didn’t do any research into the history of the phenomena they discussed. If they had, they would have known of the work of Dr. Roger Leir. In the 1990s Dr. Leir surgically removed many ‘alien implants’ from abductees. At least one was analyzed. It was metal, and the isotope ratios were not those of any metal found on Earth. It was absolutely extraterrestrial. Dr. Leir’s work and the book he wrote about it seems to have been forgotten. I knew Roger, and I believe he was an honest investigator studying a highly unusual phenomenon.
None of Elizondo’s revelations is anything new. My only criticism is that he and the people who produced the program about him didn’t do their homework. If they had, they’d have added some historical context. Lue Elizondo appears to be just what he claims to be, an insider who believes people have a right to know what’s going on behind the scenes of secret government programs that are breaking the law by not briefing Congress on what they are doing, and what they’ve discovered.
Angry Congressmen have demanded full disclosure, and have passed laws to force it. But, as Elizondo says, ‘religious fundamentalists’ within the Pentagon will do anything to block full disclosure. These paranoid idiots believe UFOs are made and controlled by demons.
Jacques Vallee and Graham Hancock have pretty firmly established that the UFO phenomenon goes back beyond written history and is behind much myth, legend, and folklore. Human encounters with these ‘aliens’ probably predate modern humans.
I had the honor of interviewing Col. Philip Corso not long before his death. Like Elizondo, his credentials were impeccable. He said that he was the man at the Pentagon entrusted with the Roswell debris, and his job was to turn it over, a little at a time, to US industries for reverse engineering. He wrote a book, ‘The Day After. Roswell,’ in which he divulged much, but he told me and other interviewers, “What crashed at Roswell was not a spaceship. It was a time machine.” Perhaps the ‘aliens’ are us from some distant future, or others from some disant past. One NASA scientist claims there is evidence of an ancient prehuman civilization.
Whatever the truth, we deserve to know it.
The Elizondo program was followed by a totally ridiculous program in which Dr. Michio Kaku showed his abysmal unfamiliarity with the subject and Seth Shostak, head of SETI, showed that he has his head firmly buried in the sand. His insistence that advanced alien civilizations would use radio to communicate is absurd. It’s like looking for smoke signals in outer space. As Arthur C. Clarke said, any advanced technology would be indistinguishable from magic. With all due respect to Seth, I believe SETI is a waste of time and resources. The ‘aliens’ are already here.
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About The Author: Bob Shell is a professional photographer, author, former editor in chief of Shutterbug Magazine and veteran contributor to this blog. He is currently serving a 35 year sentence for involuntary manslaughter for the death of Marion Franklin, one of his former models. He is serving the 15th year of his sentence at Pocahontas State Correctional Facility, Virginia. To read additional articles by Bob Shell, click here: https://tonywardstudio.com/blog/bob-shell-nasas-nazis-and-alternative-physics/
