Sometimes the biggest pressure at work isn't a looming deadline, a demanding client or an upcoming performance review. It's the pressure to stick to your health and fitness goals in the face of pizza lunches, birthday cake celebrations and Friday happy hours. While being a part of the office fun is important and builds a team atmosphere, it can also derail health and fitness goals.

The nation’s population is “intoxicated” due to sleep loss. Sadly, poor sleep is more the rule than the exception. According to the Institute of Medicine, 50-70 million adults in the United States have sleep or wakefulness disorders. In fact, the Centers for Disease Control and Prevention consider poor sleep a “public health problem.” Ultimately, this means more Americans are at an increased risk for developing other health concerns if they are getting insufficient sleep.

March is National Sleep Month, which is an ideal time to learn more about how sleep impacts the pursuit and achievement of health and fitness goals.

Contrary to popular belief, having shapely glutes isn’t all about appearance or vanity. Having a strong rear-end not only helps improve posture and athletic performance, and reduce knee and back pain, it can significantly enhance injury prevention as well. Here’s what you need to know about strengthening this essential group, along with eight super-effective exercises that will both strengthen and tone the glutes.

The posterior musculature of the hip is comprised of three gluteal muscles, commonly known as the glutes, and each one has specific roles so it’s important to target each one.

The primary function of the gluteus maximus is hip extension and it controls the movement for cycling, hopping, jumping, squatting and climbing stairs. The gluteus medius and minimus work together and separately as hip abductors, which means they control the movement of lifting the leg to the side and partial control of hip rotation. These muscles are important to strengthen for walking, ice skating, plyometrics and running.