Benefits of Squatting!

Doing squat exercises are a complete lower body workout. If squats are done correctly,they will work the major muscle groups of the butt, hips and thighs. Squats are a very versatile exercercise - they can be done anywhere with or without weights or other equipment.  The following are some benefits of doing squats:

• Tones the legs: squats work the quads, hamstrings, and calves - these muscles are responsible for toning and strengthening the legs. Do the squats slowly to intensity the exercise!

• Lifts the butt: Squats are the PERFECT exercise for the glutes which help tighten and lift the butt! To intensify this effect, give the glutes a squeeze when returning to a standing position!

• Strengthens the core: Squats engage the core muscles (abdominals, hips, back).  These muscles are responsible for stabilizing the body during the movements of the squat.  Squats can help to tighten and you abdominals resulting in a flatter abdomen and stronger lower back.  Keep you abdominals tight while squatting to increase this effect!

• Increases Flexibility: Squatting increases flexibility in your joints.  The ankles, knees, hips and lower back are all used while squatting.  Use proper form (below) to avoid injury.  You should not feel any pain in these areas while squatting.

HOW TO SQUAT:

1. Stand with your feet hip width apart.
2. Tighten and pull in your abdominal muscles.
3. Lower your body as if you were going to sit in a chair. Keep the motion slow.
4. Stop when your legs are parallel to the floor.
5. Stay in this position for a few seconds.
6. Now press down onto your heels and slowly rise back up to a standing position.

** Use a chair behind you until you feel comfortable. Start with sitting in the seat then gradually start to brush the chair with your butt.**

Want to increase the difficulty? Add weights!

• Try holding dumbbells at shoulder level or a weight bar across your shoulders.
• You can also use one dumbbell - hold it in front of you with both hands while squatting

**It is especially important to use proper forms while squatting with weights. Make sure to keep your knees aligned with your feet and do not squat lower than the point where your thighs are parallel to the floor.** 

Squatting is a lifestyle exercise! You squat anytime you pick something up from off of the floor or take a low seat. Pressed for time to exercise?  Anytime you go to do those things,  take the opportunity to do 10 squats a few times a day!! 

I'M POSSIBLE!

The first step in any fitness regiment is believing in yourself and your goals!

Operation: Get Healthy!

You CAN Do It!

Lifestyle changes are extremely difficult and sometimes terrifying.  Give it everything you've got and things will have no choice but to work in your favor!  Know that you are doing your very best every day no matter what!

Sleep your way FIt!

Being "Fit" consists of 3 components.  Eating right, exercising and getting plenty of rest.  Rest means sleep :)  Something most of us don't get enough of and take the benefits for granted. Sleep is important to your overall health and plays a huge role in your fitness regiment.

Sleep allows the muscles to repair and rebuild.  When you work out, the muscles are breaking down - this is not a bad thing  but these muscles need rest to recover properly. While sleeping, your muscles get more blood and oxygen to help in the rebuilding process.  Continuing to work out and not get the proper rest could result in injury.

Some recent studies have shown that lack of sleep can cause weight gain.  GASP! Exactly.  There are two hormones that are at the source of this study, ghrelin and leptin.  Ghrelin is the hormone that tells your body when to eat.   When you are sleep deprived, you have more ghrelin.  Leptin is the hormone that tells your body to stop eating. When you are sleep deprived, you have less Leptin. So....more ghrelin plus less leptin equals weight gain.This is bad because you are eating more and your metabolism is slower when you are sleep deprived.  In turn, good sleeping habits (7.5 hours of quality sleep a night) can help you in your weight loss efforts. YAY!

Bottome line: If you want to get your body in fit and healthy shape, get in bed at a decent hour and get your Z's :)

Today's Oatmeal!

Today's oatmeal features apples, chopped walnuts and raisins.

• Apples are a great source of fiber and eating 2 a day can help lower cholesterol by as much as 16 points!
• Raisins are high in potassium, anti-oxidants and  its pure form of carbohydrates is most efficient fuel for energy production. 
• Walnuts are an excellent source of Vitamin E and Omega 3 - fatty acids

Walk Yourself Into a Better Mood!

Anytime you need a quick pick-me-up,  a 10-minute stroll can instantly recharge your energy by increasing circulation. Research shows that if you walk for 30 minutes you could get a 85% energy boost! Who couldn't use that? 


If you really want to  wake up your body and brain: 

• Try walking briskly and concentrating on your steps for 2 to 3 minutes - making sure your feet roll from heels to toes 
• Then concentrate on your breathing, stand up straighter making room for deep cleansing breaths.  As you inhale, imagine that you are taking in renewed energy and patience and exhaling,  frustration and anger. 

These steps may seem silly but I guarantee that they will have a calming affect. Try them and let me know how felt when you were done!