"Let’s Do This!"
We'll get to the bathroom talk in a moment, but first...
This phrase, "Let's Do This!", is one I hear myself saying over & over again.
So I was wondering…why do I say it? And I am realizing now it’s because I want you to be mentally prepared when you start moving and also stay mindful throughout your workouts.
Engaging your muscles in a thoughtful way rather than going through the motions or mimicking the moves of others makes a tremendous difference in your fitness training. And, like I talked about last week, can save you time.
If you missed last week’s newsletter, click HERE. But for now, I want to get us effectively moving right away.
Last week I mentioned diving into form & technique with some foundational exercises, so this week we are going to start with The Squat.
You do squats all day long and you don’t even know it.
Thinking, “Janine, I haven’t really been working out, so you’re wrong on that one.”
Well I hate to have a potty mouth, but in the past 7 days, even if you haven't been to the gym, you've done at least 40-50 squats. You see...recent statistics show the average person goes to the bathroom 6-7 times a day. And we are not even including every time you sit down in a chair and get back up.
Interesting right? Not only do you need this exercise for a great butt. But you need it to go pee-pee or poopy. (Can you tell I have a 4 year old? 😆)
So let’s break it down.
The Basic Squat
Stand tall with your feet shoulder width apart or slightly wider.
Imagine there is a chair behind you.
Sit, pushing your hips back and allow your torso to hinge slightly forward without rounding your back.
Elbows can be bent with hands together (like the picture) or you can extend your arms forward.
With your body weight staying back toward your heels, press up to the starting position.
Repeat 15-20x, then rest for 30 seconds, completing up to 3 sets.
When I am teaching or training a client, the #1 mishap I see is people not pushing their hips back but take a look at the picture and then...
Read the "mindful" tips below for some other technique tweaks. They will not only help you see results faster but they will also help prevent injuries down the road.
Knees should stay over the ankles and not go past your toes.
Keep your legs parallel, without buckling inward.
Heels should stay on the ground.
Only add weights/barbells or combine with upper body weighted work once you have mastered the Basic Squat
Just because the name of an exercise has the word “basic” does NOT mean it’s easy. It simply means it is a foundational exercise. Even if you have been doing squats, like me, for 20+ years, it’s important to check in with your technique every moment possible.
Be Proactive to see Positive Progress.
I took the picture above with my iPhone, nothing fancy about it and you can do the same to check out your own form. Take a pic, then take a look. Go through the lists above and see if there is anything you can improve upon.
Let me know how it goes and if you have any question don't hesitate to reach out to me at firstname.lastname@example.org
Next week we will work on our technique with another exercise, but until then focus on your squatting form...on the potty & off.
What's Happening with JBird Fitness:
Your Featured Workout of The Week - Precision: Cardio Sculpt
As I said last week, the Precision Workout Series is the highlighted videos for the month of November but this week, in particular, I want to highlight Precision: Cardio Sculpt. It's a full body 15 minute workout that starts with...The Squat. Perfect after our form check above.
Members: click HERE to go directly to the video library.
Non-Members: click HERE & come play with us for FREE!
If you missed the news, I have added an additional class, Mondays at 10:00am, to my schedule at the Bucks County YMCA in Doylestown, PA.
The questions is usually "What is Barre Fusion?" My answer: Expect to see movements from barre, yoga and traditional body conditioning but come, willing to do it all in an unexpected way. 😁