Newsletter October 6th 2025
Hello Member,
It is officially October! Fall is my favorite time a year. I love seeing the leaves change and feeling the temperatures start to cool off a bit. When the seasons change, it always makes me reflect on what I have learned from the previous season. Fall is a reminder that I have a new phase of the year to refresh and reboot. Setting small, attainable goals for a new season can be so exciting. I am always looking forward to the new things I am going to learn and experience!
In order to celebrate October and the start of fall, I am devoting this month as a time toReset. I recently filmed a new series called5 Day Glute Resetthat can be purchased outside the FIS TV membership. However, as an FIS TV member you have full access to the entire collection inside the FIS TV library. These videos are not numbered, but titled as Day One through Day Five.
ThisGlute ResetFive-Day Series includes progressive glute-focused workouts that target the gluteus medius, minimus, and maximus regions of the body. The workouts are designed to move you through the 5 Step cycle of Muscle Maintenance to improve muscle activation, enhance range of motion, increase muscle strength, improve muscle endurance, and build pelvic stability.
I will also be releasing a bodyweight Pilates Glute workout this week! I will be incorporating these into the 3-5-7 Day Fitness Plans to give you a balanced week. Expect a new "reset" workout each week in the month of October.
🔦 This Week: October 6-12
Resetting the Glutes, a major player in human mechanics, is this week's focus!
👉The 5 Day Glute Reset will be the focus on the 3-5-7 Day Fitness Plans
👉 Enjoy a bodyweight Pilates-based Glute routine for comprehensive work
👉 Lean about the glutes in this week's blog and FIS TV Facebook Group
Inside The Joint Longevity Lab
Your free classroom for strength, mobility, and pain-free living.
▶️Featured Video:
"Are You Training Your Outer Hips Wrong? Fix These 3 Mistakes"
→ Three mistakes that most people get wrong in training the outer hip, plus my top exercise to strengthen and stabilize your hips safely.
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This Week in FIS TV
Sunday, October 5
🆕 Weekly Fitness Plans drop in the FIS TV Library
→ Includes Total Body workouts for upper, lower, and core.
→ Don’t forget to check theOnline calendar (best viewed on desktop)
Monday, October 6
Glute Reset Day 01: Activate the Glutes
→ Equipment: Bodyweight
→ Read theGlute ResetGuide + FIS TV Facebook LIVE
Tuesday, October 7
💡 Glute Reset Day 02: Integrate your Glutes
→ Equipment: Bodyweight
Training Tip on Facebook: Why Strong Glutes Matter
→ (9-30-25) IsoBand Intensity Check: Listen to Your Body's Signals
Wednesday, October 8
🎥 New Video @6:00AM: Pilates Bodyweight Glutes
Glute Reset Day 03: Move with Glute Calisthenics
→ Equipment: Bodyweight
📩 FIS Community Newsletter arrives at 10:00am EST
🎥 YouTube Premiere - "Are You Training Your Outer Hips Wrong? Fix These 3 Mistakes"
Thursday, October 9
Glute Reset Day 04: Amplify your Glutes
→ Equipment: Thigh Bands
💡 Thursday Fitness Fact: 5 Suprising Facts about Glutes
→ (10-02-25)Double Your Rate of Failure to Succeed
Friday, October 10
Glute Reset Day 05: Optimize your Glutes
→ Equipment: Thigh Bands + Dumbbells
💬 Member Q&A- (9-26-25) "What FIS TV videos would be possible while seated in an airplane?"
Wake Up Your Glutes
Understanding Glute Amnesia and the Power of the Glute Reset
Have you ever heard the term"glute amnesia"?It might sound unusual, but this phenomenon affects millions of people who spend their days sitting at desks, in cars, or on couches. Simply put, glute amnesia happens when your body literally forgets how to properly activate the largest, most powerful muscles it has—your glutes.
What Is Glute Amnesia?
Glute amnesia, also called "dead butt syndrome," occurs when your gluteal muscles become inhibited and weak from prolonged inactivity. When you sit for extended periods, your hip flexors tighten and your glutes essentially "turn off." Over time, your body forgets to recruit these crucial muscles during movement, relying instead on your lower back, hamstrings, and other muscles that weren't designed to carry that load.
The result? Lower back pain, poor posture, decreased athletic performance, and an increased risk of injury. Your glutes play a vital role in stabilizing your pelvis, supporting your spine, and powering nearly every lower body movement. When they're not doing their job, everything else suffers.
The Cost of Weak Glutes
The consequences of glute amnesia extend far beyond aesthetics. Your gluteus maximus, medius, and minimus work together to keep your pelvis level with every step you take and fight the forces of gravity to keep your bones strong. When these muscles are weak or imbalanced due to prolonged sitting and unequal weight distribution while standing, you're setting yourself up for:
Chronic lower back pain and tightness
Hip and knee problems
Poor balance and stability
Decreased mobility and range of motion
Spinal anatomy changes that can lead to dysfunction
And here's something many people don't realize: muscle loss accelerates as we age. After 35, we lose approximately 8 percent of muscle mass per decade—a rate that nearly doubles after age 70. A sedentary lifestyle and poor diet significantly speed up this process, leading to increased fall risk, fractures, and delayed recovery from illness.
The Solution: The Glute Reset Program
The good news? No matter your age, your muscle tissue can be strengthened and even regenerated with the right lifestyle changes. That's where theGlute Resetcomes in.
This Five-Day Strength and Conditioning Glute Challenge Series offers a progressive approach to waking up your glutes and rebuilding the foundational strength your body needs. This program uses the laws of biomechanics to help your body function the way it was designed to.
What Makes the Glute Reset Different?
Each day of the program builds on the last, creating a strategic progression that addresses every aspect of glute function. Each day is only 15 minutes in length.
Day 1: Activate- Targeted glute isometrics to wake up dormant muscles
Day 2: Integrate- Combine glute activation with full-body coordination
Day 3: Move- Progress to dynamic bodyweight glute-focused calisthenics
Day 4: Amplify- Add elastic resistance to build strength
Day 5: Optimize- Maximize results with bands and dumbbells
This systematic approach targets all three gluteal regions—the maximus, medius, and minimus—to improve muscle activation, increase range of motion, build strength and endurance, and establish solid pelvic stability.
Your Muscles Matter at Every Age
Our muscles do far more than move us—they place forces on our bones to keep them strong, produce physical strength, assist in organ function, and even boost our immune system. Investing in your glute strength isn't vanity; it's a vital component of lifelong health and independence.
This week we will wake up your glutes and reset your body's natural strength.
Your glutes haven't forgotten how to work—they just need to be reminded.
"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway."
– Earl Nightingale
